If you’re cutting back on meat or just generally trying to eat more greens, you might ask yourself whether vegetables are sustainable enough to help you hit all of your protein goals. It’s a valid question because most of us think steak, eggs, and meat in general are protein. But surprise, surprise: vegetables do contain protein, and some vegetables even contain more than you would expect. Let’s go through which vegetables stand in the protein conversation and which ones can help you meet your protein goals.
Do vegetables really have protein?
To answer your question, they do — just not in steak-sized servings. Protein is made up of amino acids, which your body uses for muscle growth, tissue repair, energy, and even hormone function. While animal products provide all nine essential amino acids, most vegetables are considered “incomplete.”. However, that’s not necessarily true. As long as you eat a variety of plant-based foods throughout the day, your body can combine amino acids on its own. So don’t worry about obsessing about how many vegetables you’re eating at every meal—just aim for variety, and you’ll be hitting your goals in no time.
Which vegetables have the most protein?
Edamame is one of the main vegetables in the game that deliver the most protein — it delivers about 17 grams per cooked cup. You can add a pinch of salt and pepper for extra flavor and enjoy it as a quick, protein-packed snack or side. Lentils would be the next one, technically identified as a legume, with 18 grams of protein. Green peas follow with 8 grams per cup. Spinach offers around 5 grams (when cooked), and broccoli, Brussels sprouts, asparagus, and corn all land in the 3 to 5 grams range. Even potatoes offer roughly 3 grams of protein per medium serving. It might not sound like much separately, but when you build different creative meals with different combatants—as in piling multiple veggies together, such as a lentil salad topped with roasted Brussel sprouts and a side of grilled asparagus-the protein intake adds up fast.
Can you actually get enough protein from vegetables?
Yes, but it takes a bit of mindfulness. Most plant-based eaters meet their protein needs by incorporating a variety of foods like vegetables, legumes, whole grains, nuts, seeds, and soy-based products. These all contribute to your overall protein intake — and may come with extra nutrients like fiber and iron, which is a positive thing because that’s one thing that meat doesn’t always deliver. Tracking every macro meticulously isn’t necessary, but it’s important to be aware of what else you’re including in your meals — which can make a big difference. With a balanced mix of veggies and other plant-forward options, you can absolutely meet your protein goals — using only healthy choices without needing any supplements!
How can you get more protein from plants?
It’s now time to start thinking of vegetables as the base of your meal instead of a small side dish. Cooked spinach can be added to smoothies, lentils, or chickpeas can be another alternative to your usual salad, and roasted edamame is the yummiest snack you can possibly eat. In addition, there are so many ways to incorporate your usual foods into your food routine. For example, pasta made from lentils or zucchini has way more protein than the regular fettuccine Barilla box you eat from — and it tastes just as good. Tossing broccoli, kale, and mushrooms into your bowls or making a cauliflower-stir fry gives you texture, flavor, and the best amount of protein. It’s not about finding that one main veggie and eating it repeatedly throughout the day — it’s about combining different things, and the protein intake will take care of itself.
So, should you count on vegetables for protein?
Vegetables probably aren’t going to replace a protein shake after the gym, but they should absolutely be a mainstay on your plate if you’re trying to eat more healthily. They’re fiber-rich, nutrient-dense, and iron-packed — and when eaten in variety, especially by focusing on greens throughout the day, they can make up a big part of your daily protein needs.
Turns out, getting protein from plants isn’t just possible — it’s actually pretty delicious.