Vegetables That Contain Protein
As per the USDA, a person should consume around 0.8 g of proteins for each kilogram of his/her body weight. People, who are vegetarians, are often confused as to which vegetables contain proteins. The good news is that all vegetables contain protein, so they can choose any type of vegetable to ensure that they meet the daily requirement of protein as stipulated by the USDA.
Previously, it was assumed that vegetables contained incomplete proteins and hence, vegetarians had to be careful about combining foods in order to ensure that they get complete proteins. However, this school of thought has now changed. Researchers now say that vegetables contain complete proteins and there is no longer the need for vegetarians to combine the food they eat with other food.
Some of the vegetables that contain protein include the following:
Legumes are a powerhouse of protein. One cup of roasted and dry soybean contains more protein than any other type of legume. This one cup contains a whopping 68g of protein. Even lentils, white beans, kidney beans, black beans, chickpeas, and navy beans contain protein, and can be made a part of every day meal.
When you were small, there was a reason why your mother told you to complete the green leafy vegetables on your plate. These vegetables have high protein content, and can be consumed cooked or raw. Bok choy has the most protein content compared to all green leafy vegetables. Other leafy vegetables that contain protein include endive, kale, dandelion green, spinach, escarole and Romaine lettuce. While iceberg lettuce is often discarded as having no nutrition value, one head has over 4g of protein.
Root vegetables contain large amounts of protein, regardless of how they are consumed. An average sized sweet potato contains 5g of protein, while one cup of canned sweet potato has about 4g. Other tubers that are protein-rich include parsnips, beets, carrots and fingerlings.
A vegetarian should not disregard canned vegetables. A single cup of canned peas has over 7g of protein. Even other vegetables, such as corn, asparagus and broccoli are known for high amounts of protein. In fact, one cup of corn contains around 5g of proteins. Canned pumpkin, snap beans, cauliflower, okra, mushrooms and butternut squash are all rich in protein.
When eating vegetables, people not only get their protein requirements, they also get fiber. Furthermore, vegetables have low fat levels and this makes them the ideal food for people who are worried about the health of their hearts. Vegetables decrease the chances of obesity, cancer and diabetes; and they keep the digestive system in good working order. Another important fact about vegetables that contain protein is that a person will not overdose with plant protein, as is the case with meat protein, which can cause stones in the kidneys, gallbladder disorders and even osteoporosis.
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