Vegetables High in Protein for Building Muscles and Strength

Vegetables High in Protein

Youngsters of this era are increasingly adopting low carb high-protein diets. All food marketers in this universe seem to want a slice of protein-pie. There’s nothing more precious than protein when it comes to a bodybuilder. A bodybuilder can dream, eat, and talk proteins all the time. But just gulping down shakes might not be the ideal scenario. Dieters gobble granola bars to meet protein-needs. But, this may cause weight gain too. So, the entire purpose looks defeated for a while. Some shun pasta, too, intending to achieve attractive body measurements. Moreover, folks are oft deprived of wholesome nutrition. That should never be the case. In this article, we will discuss the bright side of vegetables high in protein. Let’s educate ourselves in the best way possible.

The magic protein can do to us.

Vegetables high in protein can be wondrous for our bodies. Apart from balanced fiber content, veggies meet our daily protein requirements too. Let’s nowcast some light on the underlying cause. Protein forms a vital part of cell-building inside our bodies. Nails and hair have proteins as their primary composition. Our body exhausts protein in building and repairing tissues. Protein remains the basic building block of muscles, cartilage, bones, blood, and skin.

Now, let us jump to the exciting part. Not many of us know, but protein is a macronutrient. This means that the body requires relatively larger amounts of proteins. As against common beliefs, vitamins & minerals are only micronutrients. Only bite-sized portions of them can do the work for you.

How much protein do we need?

In this segment, a lot of myths need to be busted. You must have heard that more proteins give way to muscle building. But this is a false notion. Exercise is the best known to gain muscle mass. There can’t be any denial. But there’s something more that you need to know. Our bodies require protein-rich foods in modest quantities. This is so because it needs to function properly. But the myth that more proteins will fetch extra strength must be busted as soon as possible.

  • People in their teenage would require 3 daily servings of proteins.
  • Infants and toddlers would need 2 daily servings of proteins.
  • Adults need proteins in modest quantities too.

High protein diets can save you from artery-choking fat build-up as well.

Here are listing vegetables high in protein:


Watercress is cruciferous. This grows in watery regions. An average cup of watercress has one gram of proteins. Also, watercress is low in fat content. Anyone who wants to skimp carbs and fats can opt for watercress to make for a sumptuous meal. Watercress has high amounts of K vitamin and is recommended for adults too. K vitamin is great for bone health and blood. It is a good source of vitamins and also a potent antioxidant.

Alfalfa sprouts

This low-calorie option is highly rich in nutrients. An average cup of alfalfa has around 1.5 grams of protein. Alfalfa has decent amounts of vitamins C & K. Alfalfa sprouts lower cholesterol levels as well. This is because of the saponin content of alfalfa. Saponin lowers cholesterol levels considerably.

Researchers believe alfalfa may help reduce inflammation and can help ladies dealing with problems arising out of menopause.


How could we bypass this nutrient-dense food? An average cup of spinach (uncooked) has a gram of proteins. This protein element accounts for fifty percent of the calories that spinach imparts. Spinach has folate, vitamins A and C. Spinach has components that may enhance antioxidant-defense and reduce inflammation-related ailments. This is a reason why athletes prefer spinach.

Chinese cabbage (bok choy)

This is a protein-dense veggie that we include in our diets. An average cup of shredded bok choy will have around 1.2 grams of protein. Proteins account for fifty percent of its calories. Bok choy has vitamin C, vitamin A & vitamin K. It’s also a great source of folate, to say the least. Bok choy is an excellent antioxidant too.


This popular veggie is very protein-dense. An average cup of asparagus imparts 3 grams of protein. Asparagus has anti-inflammatory & anti-cancer properties too. If you were unaware of these facts, be sure to include them in your diets. Folks can grill, boil, pan-fry or steam asparagus, too, to include them in the platter.

Vegetables high in protein and fiber

Eating well is mandatory if we want to be in good health. Veggies high in protein and fiber boost our overall health. Here’s listing some edible items that must make a vital part of your pantry:

Sweet corn

Sweet corn, besides being protein-dense, is also rich in fiber and other micro-nutrients. Cooked sweet corn is scrumptious and healthful. One may add an ounce in salads too. Just keep in mind to drizzle healthier dressings on top.


There are a plethora of reasons to include this super-food. It aids weight-loss, is protein and fiber-rich, and shields our heart. Avocado has a good amount of minerals and important micro-nutrients too.


Meaty mushrooms are a tad different from other veggies. It imparts varied flavors when added to delicacies. The protein content of mushrooms is quite high. Mushrooms are packed with vitamin D. This is because mushrooms thrive under UV-light. If at a point in time you feel nutrient-deprived, do include mushrooms in your dietary regimen.

High protein vegetables for bodybuilding

More and more people are opting for meat-free vegan and vegetarian diets. Here’s jotting down some protein-rich foods that may boost muscle mass:


You’ve heard that right. Lentils can be an excellent protein-provider. And, it can be a muscle-builder too. It can be a substitute for meat-burgers as well.

Soy and peas

Both of these make for sumptuous meals. Adding these healthful components to your diets will not only satisfy hunger pangs but will help build muscles too. Get their fresh variety to keep harmful preservatives at bay. Try black beans, pumpkin seeds, and soy nuts too.

Some other high protein foods


Needless to say, tofu is an excellent protein provider. It makes for excellent vegan delicacies. Do include them in your diet to tickle your taste buds and to stay healthy.

Soy milk

This vegan substitute for cow milk is protein-dense and low in calories. Soy milk has a silky texture that cannot be missed.

An endnote

Nuts, seeds & quinoa are excellent sources of protein. To gain wholesome nutrition, go for these items. And you can thank me later!

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