Unveiling the Protein-Rich Secrets of Vegetables: Boost Your Nutrition

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Protein is a very essential nutrient for our body, it builds and repairs tissues.

Although animal foods are usually high in protein, some plants also contain a fair amount of protein relative to their calorie content.
Here is a list of vegetables that are high in protein content.


These usually grow in water. 100 grams of watercress contains 2.3 g of protein and only 11 calories.  Apart from protein, they are rich in vitamins A, B, C, K, calcium, and potassium.

Moreover, watercress contains phenolic compounds that may help prevent cancer.

Raw watercress is more nutritious than boiled, as boiling decreases its antioxidant content. 


Spinach is one of the most nutrient-dense leafy veggies.

100 grams of spinach contains about 3 grams of protein and 23 calories. They are a rich source of vitamins A, C, and folate.

They are also a good source of calcium, potassium and magnesium. 

Research has shown that eating spinach reduces oxidative stress, and muscle damage and reduces inflammation.

 In another study, it was seen that spinach lowers the risk of some cancers.


Asparagus has a high nutrient content, 100 grams of it contains 2.2 grams of protein and 20 calories.

They are a rich source of vitamins A, K, folate, riboflavin, magnesium and phosphorus.

Asparagus may have anti-inflammatory and anti-cancer properties. 

It contains fructooligosaccharides, which help in the growth of friendly intestinal bacteria.

Mustard greens

They are very similar to kale and belong to the Brassica family.

100 grams of mustard greens contains 2.9 grams of protein and 27 calories.

These are rich sources of vitamins C, B, E, K, calcium, and potassium.  

They do have phenolic compounds which give them antioxidant properties.


100 grams of it contains about 2.8 grams of protein and 34 calories.

Broccoli is a good source of vitamins and minerals like vitamins C, and K, folate, phosphorus, and potassium.

Broccoli may have antioxidant, anti-inflammatory and anti-cancer properties because of the compounds and flavonoids present in them. 

Glucosinolates are the compound present in broccoli which may help reduce the risk of cancer.

It helps in the detoxification of the liver and the production of antioxidant compounds in the liver.

Brussels sprouts

100 grams of brussels sprouts contains 3.4 g of protein and 43 calories.

This cruciferous vegetable is high in fibre, folate, magnesium, potassium, and vitamins A, C, K, and B6. 

They contain an antioxidant kaempferol that may be effective in preventing cell damage. 

Brussels does have anti-inflammatory and cancer-fighting properties.

This veggie supports bowel regularity, heart health, and sugar control.

It can be best had by roasting them and topping them with a little salt and cheese.


100 grams of cauliflower contains 1.9 grams of protein and 25 calories.

These are high in vitamins C, K, and fibre. It also contains some amount of calcium, iron, magnesium and phosphorus.

Cauliflower has sulforaphane, indole-3-carbinol, antioxidants that are linked with cancer-combatting effects in animals.

Cauliflower contains high amounts of sinigrin, which may have anti-cancer and anti-inflammatory properties.

Looking for weight loss and worried about foods to include in the diet, check our article here.

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