Yup! You read it right. There are 5 protein rich vegetables as compared to eggs, as a fitness enthusiast you most likely be looking for some vegetables to add into your diet to help achieve your fitness goals, I’m going to tell you the top most 5 vegetables that are easily available in your groceries store nearby, where you can buy these veggies. So before starting I want to tell you that we are not using any protein powder to add into any vegetable to increase the level of protein in the meal. We’ll be going through 5 vegetables one by one, with their importance and their protein level.
5 protein rich Vegetables
Now why I picked soya bean on first, is because this is best you can get for your bucks you spend on groceries, or we can say it is value for money, it is cheap to buy, easily available.
There are many people who don’t like the taste of raw soya bean, but there are a lot of alternatives that can be preferred over the raw.
First is Soya Cheese (aka Tofu), Soya Chunks (52g of Protein in 100 g of serving), Soya Milk, Soya chips, Soya Sause (obviously how can one forget that?) can also be found in the supermarket if you look harder. So taking you to the Macros of the Soya Bean.
In a serving of 100g one can easily get 35g of protein, 15g of carbohydrates, and around 16 g of fiber, which are helpful for cardiovascular activity. Soya beans is an excellent alternative for meat, dairy products (milk, cheese, yogurt).
I used to ignore peas when I was kid, now as a growth up, I never ever ignore them, peas not only protein rich vegetables but also great in carbohydrates, “Vitamins” like Vitamin A, C, D, E, K, Thiamin, Folate, Choline, “Minerals” like Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, and zinc.
Now you must be thinking that’s a lot of nutrients in peas, why I haven’t included it in my diet, imagine you were spending your money on multivitamins, where you instead simply could’ve added peas.
In a serving of 150-160 grams, you will get 9 g of protein, 25 g of carbohydrates, dietary fiber 9 g, 31 mg of omega-3 fatty acids. We would definitely recommend you including peas in your diet.
Maize or corn whatever you like to call it. Popcorn is most commonly served in movie theatre, and huge number of people like to eat boiled corn, some add them on pizza, some consider having it in soup, and others simply butter popcorn.
I bet most of you guys are avoiding eating corn on the regular basis, but when it comes to watching movie in a theatre or even at your home for that matter you need popcorn and coke which is definitely not healthy having both at the same time.
So let me tell you the nutrition content of the corn so that you all fitness lover out there will start considering corn in your diet. A 100 grams of corn contains 9.5 g of protein, 74 g of carbohydrates, along with iron, vitamin B-6, Magnesium, Potassium. I won’t take a second thought telling you to add corn in your diet.
Let me tell you first what is Brussels sprout, it can be classified as group of cabbages. Which is more protein rich vegetables as compared to broccoli and lower than corn.
That’s why we have placed it on number 4th position. Surprising thing about Brussels sprout is 100 grams of serving contains only 43 calories and yet good in protein as compared to other veggies in the market which are offering more carbohydrates.
If we take a look at carbohydrates of Brussels sprout we get only 9g, not forgetting the other necessary vitamins and minerals comes with the package too like Potassium is on higher side and vitamin c too. A good source of Vitamin b-6, Iron and magnesium.
Many of you were might be thinking why I have kept broccoli on 5h number?
Well let me explain you, starting with those people who are living in a place where this vegetable is hard to find, so many of you might be able to get it through vegetable market near you, but due to the fact that this vegetable is little bit heavier on your budget, some might ignore buying it on a regular basis, but for those who can afford it, I would recommend you eating with egg whites.
This will increase the protein in your meal as 100 grams of Broccoli contains 3g (approx.) of protein, 3g(approx.) of dietary fiber, (6.5-7) g of carbohydrates, omega-3 and omega-6 fatty acids. Including Vitamin, A, C, K Foliate.
If you are considering adding egg whites with broccoli, note that 1 whole egg white contains 3g of protein. Keeping in my mind the goodness of vitamins and minerals such as Calcium, Iron, magnesium, phosphorus, potassium, sodium.
Concluding this article, these are 5 protein rich vegetables that will help you achieve your bodybuilding goals, and if you are buying multivitamins, from now on you might want to go with these vegetables, and for those who are vegetarians but are finding hard to see results.
This article is for you; these recommendation is for you. Try it for 3 months and we’re sure that you’ll definitely see results. Share your thoughts, tell us what’s your favorite vegetable, if you know any other vegetable or fruit that is good in macros, or sounds good to you hear, do let us know.