Protein: 8 grams per 1 ounce. A 1-ounce serving packs in nearly 8 grams of protein, making it and peanut butter an ideal snack before or after the gym. The legumes are also easy to integrate into unexpected recipes, from protein-packed pancakes to tacos. Protein: 7 grams per 1 large potato, cooked. Red potatoes and white ones , too are packed with protein, but what makes them special, Jones notes, is their high levels of dietary fiber and vitamin B6, which promotes the metabolism of protein.
Baked, mashed, or roasted with other veggies , red potatoes are that rare combination of crowd-pleasing and healthy. Protein: 3. Protein: 6 grams per 1 cup, cooked. Protein: 5. These little green veggies have always gotten an unfairly bad rap, but they can be delicious, nutritional superstars, at least if you know how to cook them. Might we suggest a mustard glaze or a shaved salad?
In addition to protein, Brussels sprouts pack hefty doses of potassium and vitamin K. Protein: 5 grams per 1 large potato, cooked. Not to be outdone by their slightly more protein-packed cousins, sweet potatoes are still great sources of the nutrient, and they work with nearly any meal, from breakfast smoothies to gut-friendly dinners. The veggies are also rich in beta-carotene, which promotes healthy vision, skin, and immune systems.
Protein: 5 grams per 1 cup, cooked. Animal studies have suggested that alfalfa sprouts can reduce cholesterol levels. This may be due to their high saponin content. Saponins are a group of compounds that can lower cholesterol 9 , In an older study, from , researchers gave 15 people with high blood lipid levels 40 g of alfalfa seeds three times daily for 8 weeks. Research also suggests that alfalfa sprouts may decrease inflammation , reduce symptoms of menopause , and — due to its high vitamin K content — help prevent osteoporosis 12 , 13 , Spinach is one of the most nutrient-dense leafy green vegetables a person can eat.
Spinach has the following protein content 15 :. The protein in spinach contains all essential amino acids. Spinach is also a rich source of folate, vitamin A, and vitamin C. It is a good source of magnesium, iron, and potassium, and a decent source of calcium. Spinach contains plant compounds that can increase antioxidant defense and reduce inflammation In one study, 10 athletes who took spinach supplements for 14 days showed reduced oxidative stress and reduced muscle damage after running a half-marathon, compared with those who took a placebo In another study, researchers gave nitrate-rich spinach to healthy participants and measured its effects on their levels of nitric oxide, which is a signaling molecule that widens the blood vessels.
They also measured cell function and blood pressure. They found that nitrate-rich spinach increased nitric oxide, improved endothelial cell function, and lowered blood pressure — all of which can improve heart health Research has also linked eating spinach with a lower risk of some cancers, including breast cancer Chinese cabbage, which refers to the napa cabbage and bok choy , also has a high protein content per calorie.
Chinese cabbage has the following protein content 20 :. Chinese cabbage is a rich source of vitamins A, C, and K. It is also a good source of folate and a decent source of calcium and potassium. A number of cell studies have shown that Chinese cabbage is rich in compounds with antioxidant activity. Its outer leaves appear to contain the most antioxidants. It may also have anti-inflammatory properties 21 , 22 , Some studies say that Brassica vegetables, a group that includes Chinese cabbage, could contain compounds that reduce the risk of prostate cancer Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer People use Chinese cabbage in many Asian recipes, such as stir-fries, kimchi, soups, and spring rolls.
Asparagus is a very popular vegetable with a high nutrient content. Asparagus has the following protein content 26 :. Asparagus is a rich source of vitamin K and a good source of folate and riboflavin.
It also contains some magnesium, phosphorous, and vitamin A. Asparagus may also have anti-inflammatory and anticancer properties It also contains fructooligosaccharides. As an added bonus, chomping on steamed broccoli just a few times a week is clinically proven to lower rates of breast, lung, and skin cancers—that's why it's one of the best foods for women! Protein, per 1 cup Portabella, grilled : 3. Mushrooms are a favorite of vegetarians thanks to their unctuous umami flavor that's also found in meat and cheese and what makes each taste so good!
Not only do these fungi offer up a decent serving of protein, but they also are one of the few non-animal-based sources of vitamin D —a vitamin that boosts immunity and is essential for bone health. These crucifers shouldn't be reserved for your Thanksgiving table.
Add Brussels sprouts to your diet to supplement your protein intake as well as help decrease bad cholesterol levels due to their high fiber content.
Sweet potato? More like sweet protein! Add this tuber as a side dish to your typical chicken breast meal to up your protein content even more and you'll also reap the benefits of their carotenoids: disease-fighting compounds that give you glowing skin.
This sweet veggie is also packed with an equal amount of fiber. The only problem is it's higher in calories than other veggie-based protein sources, coming in at calories. At least you'll be ingesting loads of free-radical fighting antioxidants! Sweet yellow corn is full of lutein and zeaxanthin—two phytochemicals that work in tandem to promote healthy vision.
Who knew that so much protein could be stuffed into a calorie cup of these skinny spears? Besides the protein, we also love that asparagus is jam-packed with inulin a type of prebiotic fiber that promotes the growth of healthy bacteria in your gut and potassium, which can help you look slimmer by keeping bloating at bay.
Protein, per 1 cup cooked : 5. Now we know why Popeye had such large muscles! Baby spinach might be small, but it packs a powerful protein punch. Not to mention, they have health benefits ranging from keeping you mentally sharp to fighting cancer and lowering blood pressure. Mushroom's meaty flavor sets it apart from other vegetables.
Not only is the flavor great, but also these fungi are higher in protein than several vegetables. Along with protein, mushrooms are packed with B vitamins and for those mushrooms grown under UV light, vitamin D, which is a nutrient that many people are not getting enough of.
Check out our Healthy Mushroom Recipes for inspiration on how to enjoy. Kale gained a reputation of being a super healthy food, and its nutrition backs up the claims. It is full of antioxidants , vitamins and nutrients that help stave off chronic diseases like diabetes and cancer. To savor this nutritious high-protein veg, try one of our yummy kale salad recipes. Potatoes can get a bad reputation, but they are actually a good source of several nutrients. Potatoes are a filling option for a starchy vegetable that has some protein as well.
0コメント