Protein is one of the three essential macronutrients in our diet. For vegetarians, foods like legumes, pulses, and vegetables serve as the main sources of this vital nutrient. Protein plays a crucial role in building, repairing, and growing muscles, bones, and tissues, as well as supporting cell repair and maintaining a healthy immune system.
The recommended daily protein intake can vary based on factors such as age, weight, and physical activity. According to Kanikka Malhotra, a Consultant Dietitian and Diabetes Educator, adults should aim for a minimum of 0.8 grams of protein for each kilogram of body weight to meet their basic needs.
“For those who are active, the requirement can increase to 1 gram per kilogram, and for individuals involved in regular high-intensity workouts, the need can reach 1.2 to 1.3 grams per kilogram,” she shared with indianexpress.com.
While vegetables do contain various nutrients—including some protein—they generally do not match the protein content found in meat or legumes. With so many vegetables available, it begs the question: which one has the highest protein content and can effectively meet dietary needs? Edwina Raj, Head of Services in Clinical Nutrition & Dietetics at Aster CMI Hospital, Bangalore, has the answer.
Which Vegetable Has the Highest Protein Content?
Despite the protein they contain, incorporating vegetables into your diet is essential. Raj disclosed that edamame stands out as the top option for protein. “High-protein vegetables like edamame and peas are particularly beneficial for vegetarians,” she stated.
Edamame, the young soybean, offers numerous health benefits. “A single cup of cooked edamame contains approximately 18 grams of protein. It is also rich in fiber, vitamins, and vital minerals like iron, calcium, and magnesium. Consuming edamame can promote muscle growth, enhance bone health, and support cardiovascular health by boosting energy levels,” she explained. Additionally, regular intake of edamame is believed to help combat Alzheimer’s disease, depression, bone density loss, and inflammation.
This vegetable has the least amount of protein. (Source: Freepik)
Raj also noted that other vegetables with higher protein include spinach, broccoli, peas, and kale. These options not only provide protein but are packed with antioxidants that help shield the body from damage and fiber that aids digestion while keeping blood sugar levels stable.
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Which Vegetable Contains the Least Protein?
Cucumbers and lettuce are among the vegetables with the lowest protein content, typically containing less than 1 gram per cup. Nevertheless, they play an important role in health by adding hydration, vitamins, and minerals to your diet. These low-calorie options assist in weight management and contribute to skin health, inflammation reduction, and heart health.
Raj emphasized the importance of consuming a variety of vegetables to support overall well-being, including strong muscles, good digestion, a healthy heart, and a robust immune system.
DISCLAIMER: This article is based on information from the public domain and/or the experts we consulted.
