What vegetables and plants are rich in proteins? Fruits with the highest amount of protein

If you thought lose weight, then it’s worth starting the changes with your diet. You must learn to eat right. Within a few weeks, if you ate only healthy food all the time, you will notice a surge of energy, a charge of vivacity, and most importantly, you will begin to rapidly lose kilograms.

Check out the list of products from high content squirrel that will help you add more energy, make your health stronger and your thoughts clearer!

Peas
It will not only complement many dishes with its taste, but also give you the greatest amount of protein you need. It is in the peas that the highest content of this component of all available products.
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Spinach
This vegetable also contains a huge amount of vitamins, minerals and antioxidants. Extremely useful!
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Cabbage
Universal product! Can be made from cabbage delicious salad, casserole, add to soup and even add to a vegetable smoothie!
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Broccoli
It contains not only the desired protein, but also essential fiber, antioxidants and minerals. Add broccoli to salads, soups, or just eat boiled, don't forget to sprinkle with lemon juice.
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sprouts
You have no idea how much you need this product. Add sprouts (beans, soybeans) to salads, add them to sandwiches and soups. You will be very pleased with the result!
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Mushrooms
How much can you cook with mushrooms. The most delicious soups, grilled dishes, sauces, salads, casseroles, scrambled eggs. Any mushrooms contain a huge amount of protein!
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Brussels sprouts
It contains not only a large number of protein, but also fibers, which are very effective in promoting weight loss. Baked in olive oil sea salt, it tastes great!
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Artichoke
This vegetable not only has a wonderful taste, it also has healing properties(reduces blood cholesterol levels, treats allergies, liver diseases, even strengthens hair).
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Asparagus
This wonderful vegetable will fill your body with protein and also help with detoxification. Asparagus contains a lot of fiber, which will quickly saturate the stomach and destroy the feeling of hunger!

Proper nutrition should be complete and balanced. Healthy food contributes to the proper functioning of all internal organs and systems. Every day our body needs to be saturated with a certain amount of vitamins and minerals. The use of products containing protein is necessary for the creation of new cells, the production of hormones, and the establishment of metabolism. Also, proteins make up muscles, hair, nails, internal organs. What about those people who, for whatever reason, refuse to eat meat? There is a way out, replace meat products with unique vegetables containing protein. So what vegetables have protein?

Soy is extremely rich not only in protein, but also in useful substances. Eating soy is recommended for the prevention and treatment of many diseases. The protein contained in soy has an ideal combination of amino acids. There are 364 kcal per 100 grams of raw product. Soy contains 35 grams of protein, 17 grams of carbohydrates and 15 grams of fat, 58% of which are essential fatty acids. Soybean insoluble fiber contributes to proper functioning digestive system. And unsaturated fats significantly reduce the risk of developing cardiovascular disease. Soy is a unique product, it consists of 38% protein, 43% fat and 19% carbohydrates. Thanks to soy, you can quickly saturate your body with healthy vegetable proteins, fats and carbohydrates. If we want to get a less high-calorie product, then we need to germinate soybeans. Thus, the calorie content will decrease to 141 kcal.

Beans contain a large amount of protein, which is very similar in quality to the proteins of meat products. This protein is absorbed by our body by 75% and consists of many vital amino acids. The composition of the beans contains almost all the vitamins, minerals and nutrients necessary for the full functioning of the body. The content of vegetable protein in beans is 20%, fats are only 2%, carbohydrates are 58%. Due to their low calorie content, beans are recommended for consumption by many nutritionists. There are 102 kcal per 100 grams of the product if it is white beans, and 93 kcal in red beans. Beans have medicinal properties due to the presence of antioxidants in its composition, which slow down the aging of the body. Eating beans will prevent many diseases and give energy.

Lentils are an excellent source of vegetable protein. When it comes to legumes, lentils are among the leaders. It is she who can become an ideal substitute for meat, because it contains 33% protein, only 5% fat, and 62% carbohydrates. Lentils contain a large number of trace elements, folic acid, thiamine, phosphorus, iron. Fiber is also very important, which contributes to the proper functioning of the digestive system. 100 grams of this product contains 25 grams of protein, 1 gram of fat and 47 grams of carbohydrates. Lentils are great for those who are watching their calorie intake. Although the raw product contains 310 kcal, it is very easy to reduce calories. It is enough to boil the lentils, then in 100 grams there will be only 111 kcal. It is worth including a serving of lentils in your daily diet. By this we normalize the work of the whole organism.

Peas are rich in useful substances that have a beneficial effect on the functioning of the liver and kidneys. It is also a good source of vitamin A, C, thiamine, phosphorus, and iron. In addition, the high amount of B vitamins and folic acid found in peas may reduce the risk of diseases. of cardio-vascular system. Fiber will facilitate the work of the digestive system and speed up the metabolism. Peas are considered a fairly nutritious product that remarkably saturates the body and gives a boost of energy. 100 grams of the product contains 20 grams of protein, only 2 grams of fat and 50 grams of carbohydrates. nutritional value peas is 298 kcal dry and 115 kcal boiled. Due to the high content of protein, in ancient times, peas were considered "meat for the poor." It contains 28% proteins, 6% fats and 66% carbohydrates. The benefits of peas are undeniable, it is indispensable in the diet of every person.

Spinach contains almost all known vitamins, iron, calcium, magnesium and folic acid. This is an excellent source of iron. In terms of protein content, spinach occupies a leading position. This product remarkably saturates the body with useful substances, removes toxins and toxins. The use of spinach contributes to the proper functioning of the digestive system. Due to the content of a large amount of fiber and coarse fibers, spinach cleanses the intestines and promotes weight loss. In 100 grams of this unique product contains only 22 kcal. Of these, proteins - 3 grams, 0.3 grams of fat and 2 grams of carbohydrates. If you look at the percentage, then the composition will please us very much. After all, spinach is 53% protein, 12% fat and only 2% carbohydrates. For maximum benefit, it is recommended to eat at least 350 grams of fresh spinach per week.

Asparagus is very nutritious and useful product. It is an indispensable plant source of vitamins A, B, C, K, E. It is also a good supplier of potassium, minerals, antioxidants and fiber. The calorie content of asparagus is low, so it is widely used in dietetics. 100 grams of the product contains only 20 kcal. Of these, 2 grams of protein, fat - 0.1 grams and 3 grams of carbohydrates. There is also soy asparagus. Although it is very useful, but its calorie content is much higher than that of green asparagus. In addition, green asparagus contains three times more vitamin C and less coarse fibers. As a percentage, asparagus contains as much as 38% protein, only 5% fat and 62% carbohydrates. The use of asparagus is very useful for the prevention of cardiovascular and oncological diseases.

Broccoli is a favorite vegetable of vegetarians that looks like a miniature tree. Often broccoli is perceived as a side dish for meat dishes. But few people think about the fact that this raw vegetable contains as much as 2.6 grams of protein. And unlike animal protein, broccoli saturates our body with vitamins C and K. Broccoli also contains 0.37 grams of fat and 6.64 grams of carbohydrates. The calorie content of this product is only 34 kcal per 100 grams. Broccoli is good source folic acid. This is another important nutrient that reduces the risk of certain types of cancer. Broccoli contains a lot of fiber, which promotes long-term satiety and removes from the body harmful substances and heavy metal salts. This interesting vegetable is 33% protein, 10% fat and 77% carbohydrate.

Brussels sprouts are unusual, tasty and useful view cabbage. It is a good source of vitamin C, phosphorus, potassium, fiber and iron. Does not contain cholesterol at all. There are also practically no fats, only 0.3 grams per 100 grams of product. Brussels sprouts have an excellent ratio of protein (4.8 grams) to carbohydrates (8 grams). In percentage terms, this is as much as 55% protein, only 8% fat and 35% carbohydrates. Brussels sprouts have 43 calories. This makes it an indispensable product for diet food. Also, this vegetable contains a large amount of sugar and starch. Cabbage is recommended for patients diabetes. It also has diuretic properties. Be sure to include Brussels sprouts in your diet, this will improve immunity and strengthen health.

Corn is a valuable and nutritious food. It is rich in fats, carbohydrates, sucrose, proteins and dietary fiber. Corn contains selenium, which inhibits the development cancer and slows down the aging process. It also improves the functioning of the digestive system and removes alcohol residues from the body. The calorie content of corn is quite high, as much as 350 kcal per 100 grams. But this is easy to fix, just boil it. Then we get only 123 kcal. Also, boiled corn contains 4.1 grams of protein, only 2.3 grams of fat and 22.5 grams of carbohydrates. As a percentage, it is 13% proteins, 17% fats and 70% carbohydrates. Corn is rich in vitamins A, C, B and PP. This is a low-calorie product that is quickly absorbed by the body and saturates it for long time. Corn is able to remove excess fat, therefore it is widely used in dietetics.

You can make not only a tasty and healthy pie or porridge from pumpkin. Pumpkin seeds is no less valuable product. They are a rich source of vitamins and minerals that are essential for correct operation our body. The calorie content of pumpkin seeds is 556 kcal per 100 grams. Therefore, those who want to drop excess weight, it is worth using them in doses. But as a snack, they are perfect. Pumpkin seeds are a natural plant source of protein, as much as 24.5 grams. Fat contains 45.8 grams, but it is unsaturated, healthy fats. Carbohydrates are only 4.7 grams. As a percentage, it is 18% protein, 74% fat and 3% carbohydrates. Pumpkin seeds are also rich in antioxidants. Their use contributes to the normalization of blood pressure and is recommended for people suffering from hypertension.

by the most important element in the human body, after water, is protein (protein). It is a necessary component of every cell and includes amino acids.

Most amino acids are produced independently by the human body, but 8 are indispensable, and are compensated through nutrition. They are sourced from foods rich in protein.

Protein is mostly found in muscles and skin. It is he who provides a person with the necessary amount of energy and maintains optimal health.

Benefits of vegetable protein

A complete diet should include proteins of various origins: vegetable and animal. It is believed that some essential amino acids can only be obtained by eating, animal origin. This opinion is not entirely correct.

By including in your diet a large number of various plant products, you can provide the body with all the necessary trace elements, vitamins, minerals and amino acids.

In addition, experts believe that vegetable protein is more preferable and beneficial for health. It maintains insulin levels within normal limits, which reduces the risk of diseases associated with the cardiovascular system.

Vegetable proteins also provide the body with fiber, normalizing the digestion process, restore microflora, improve metabolism, strengthen immune system, have a beneficial effect on the condition of the skin, hair, nails.

Their use can act as a prevention of obesity, diabetes, atherosclerosis, oncology.

What plant foods contain protein

In any products plant origin contain some amount of protein. The most common include:

legumes;
cabbage, including sauerkraut;
cereals;
nuts and seeds;
mushrooms.

The positive point is that vegetable protein in products is preserved during any heat treatment. Vegetarian food is extremely varied and includes dishes such as soups, vegetable purees, lentil cutlets, juices, muesli.

Various varieties of legumes have different protein content

Nutritionists, when excluding food of animal origin from the diet, are advised to use herbal products using the following combinations:

rice along with any legumes, sesame;
wheat is suitable for legumes, sesame, soy or peanuts;
soy can be consumed with rice, wheat, peanuts and sesame;
Peanuts go well with sunflower seeds.

Using such combinations, the body is provided with a complete set of all amino acids.

Plant foods high in protein

Organizing the right healthy eating, you should familiarize yourself with plant foods that are rich in protein content. Among them there are "overseas" names, but, nevertheless, they are quite accessible to the average person.

Green pea

A large amount of protein is found in fresh peas. However, it can be eaten both canned and frozen. You should know that compared to peas "from the garden", 100 g of which contains a little more than 5 g of protein, processed will be 3.6 g. The difference is insignificant.

Quinoa (quinoa)

Cereal crop with high nutritional value. It is very valuable in composition, because it contains much more amino acids than rice, corn or wheat. 100 g of product corresponds to 14 g of protein. The Indians rightly gave her the name "protein factory". This cereal is perfect for cereals, side dishes. If you grind it, you can bake healthy vegetarian bread.

nuts

Hazelnut, almond, cashew, walnuts Peanuts are high in calories. The fats they contain do not contain cholesterol.

Good for a snack. They are added to salads, vegetable soups, yogurts. Great for satisfying hunger for a long time. It is recommended to eat 30 g per day. The proteins contained in nuts are rich in the amino acid arginine, which promotes the burning of fat cells.

Beans

This legume contains 24 g of protein per 100 g. To facilitate cooking, it should be pre-soaked in water for several hours. The nutritional value of beans is preserved even after conservation or freezing. string beans is an excellent side dish, and soups and salads with this product have long become commonplace dishes.

Chickpeas or chickpeas

It is considered a good substitute for meat products. Used mainly in Arabic dishes. Chickpeas in 100 g contain up to 30 g of protein. It is often recommended by nutritionists for obesity, because it is low in calories.

Tofu (bean curd)

Depending on the density, it contains from 10 - 5 g of protein per 100 g. It is suitable for any dishes, since there is no own taste.

Legumes are valued due to their high content of protein and useful trace elements.

Edamame (young green beans)

Beans with such an unusual name are harvested slightly unripe. They are usually sold frozen. Used as a snack. Rich in iron.

Sesame

Sesame seeds are valuable with strong antioxidants such as sesamin and sesamolin, which help fight free radicals in cells. The protein content in 100 g of this plant is about 20 g. It is added as a seasoning to various dishes. Quite popular is sesame oil.

Seitan (gluten)

Composed entirely of wheat protein. The perfect substitute for flavor chicken meat. You can meet him in some specialized oriental stores. When added to a dish, it acquires the taste of chicken.

Spirullina (microalgae)

About 70% of this algae is protein. When compared with meat, for example, with beef, then 10 g of spirullin contains as much protein as 1 kg of this type of meat. Available in the form of powder, capsules and tablets.

Soy milk

In addition to protein, it also contains calcium necessary for bone tissue. It is obtained from white soybeans. On average, 100 ml - 3 g of vegetable protein. In fasting, simply replace your regular milk with soy milk.

Plant-based dairy products are extremely rare to find in stores. However, there is also rice, oat, almond milk.

Dried fruits and fruits are also included in this list of products. Not all of them have a high protein content, so you can distinguish among them:

apricot;
dried apricots;
papaya
cherry;
prunes;
kiwi;
avocado;
dates.

Protein content in products (table)

This table will help you properly organize your diet so as to get right amount vegetable protein.

The largest amount of protein is needed by a growing body, especially under the age of 3 years, as well as pregnant women and athletes.
The human body can absorb only 30 g of protein per meal. The rate of consumption per day is different depending on gender and health status.
Vegetable protein foods should be evenly distributed between meals. You should know that protein from plant products is absorbed by the body only by 70%.

The most optimal rate of protein intake for the body is 1 g per 1 kg of body weight. It is an erroneous opinion that the more protein comes from the outside, the more energetic and healthy a person will be.

Be sure to include a variety of fruits and vegetables in your daily diet. Lots of fruit various vitamins which have a positive effect on our health and help strengthen the immune system. And which fruits contain the most protein, you can find out from this article.

Benefit

To begin with, it’s worth talking a little about what the benefits of protein are for our body and why it is so important to eat foods rich in protein. If there is a protein deficiency in the body, then immunity will begin to decline, the human body will be weakened and will not be able to fight ailments.

In addition, the lack of this nutrient can lead to the fact that some internal organs will begin to suffer. Hair loss also begins, nails become more brittle, the skin loses elasticity and firmness, and sometimes vision problems may occur. For these and many other reasons, protein is simply necessary for our body.

Everyone knows that meat, nuts and legumes contain a large amount of protein. But not everyone eats meat or nuts, and everyone has their own reason for doing so. But even vegetarians will not refuse fruits.

Leaders in the amount of protein in the composition

The leader among fruits in terms of protein content can rightfully be considered exotic fruit called guava. Its pulp contains more than 2.5 grams of protein. In addition, as part of this delicious fruit there are various antioxidants that help promote health and maintain beauty and youth. The fruit is great for boosting the immune system. Such a fruit should be consumed on its own or added to a fruit salad.

The next place can rightfully be given to such an exotic fruit, which is also called the "alligator pear". We are talking about avocado. This fruit is very high-calorie and nutritious, but at the same time helps to lose weight. overweight. In addition to healthy fats, avocados are high in protein. Moreover, the protein from this fruit is much easier to digest than protein, for example, from meat. On average, this fruit contains 2 grams of this substance per 100 grams of product. To eat fruit and get maximum benefit from it, it is recommended to add it to various vegetable salads or make it healthy drink smoothies.

Another exotic fruit that is the leader in protein content is passion fruit. The fruit itself is very rich in vitamins and has many positive properties. Plus, passion fruit contains 2 grams of protein per 100 grams of product. The exotic fruit can be eaten on its own, added to fruit salads, or made into smoothies.
Everyone's favorite banana also contain this important component in their pulp. 100 grams of product contains 1.1 grams of protein. Eating a banana, you not only satisfy the feeling of hunger, but also strengthen the body, saturating it with potassium and other useful substances. This fruit great for a quick snack, allowing you to saturate the body with many useful vitamins and substances. This fruit can be eaten on its own, or you can add it to cottage cheese, which also contains protein. It is quite possible to prepare a milkshake or add pieces of an exotic fruit to natural yogurt.

exotic fruits

Almost 2 grams of protein is found in kumquat e. This fruit also helps to strengthen the immune system and gives a boost of vigor and strength. This fruit is eaten on its own. It is important to note that all the benefits of the fruit are contained in its peel. Therefore, kumquats are simply washed thoroughly and eaten with the peel, only getting rid of the seeds.
In an exotic fruit called durian contains about 1.5 grams of this valuable substance per 100 g. The pulp of this fruit contains many vitamins and useful elements. The fruit perfectly satisfies hunger, strengthens the immune system and gives additional energy. Regular consumption of this exotic fruit helps to improve bowel function and is an excellent prophylactic against intestinal diseases. Despite the fact that durian does not contain much protein, eating the fruit has a positive effect on the beauty and health of hair and nails. It also helps to strengthen bone tissue and has a positive effect on the nervous system.

Slightly more than 1 gram of protein is found in kiwi. This fruit has one unique feature that should be mentioned separately. This fruit has special substances that help to easily and quickly digest the proteins that the body receives from dairy or meat products. For this reason, many athletes are so fond of this exotic fruit. Indeed, thanks to kiwi protein is much better absorbed in the body.
In the pulp of some varieties nectarine ov contains a large amount of protein. For example, there are varieties, 100 grams of which contain about 1.5 grams of this substance. Nectarines, unlike the usual peaches, are more fragrant and sweet. Such fruits can be consumed on their own, cooked from them a salad or some other dessert.

Separately, it is worth mentioning that some dried fruits contain a large amount of this beneficial substance. For example, these are dried apricots, prunes, raisins and dates. On average, they contain about 3 grams of protein per 100 grams of product. Also, some berries contain protein. These are redcurrant, blackberry and raspberry. In these fruits, it is approximately 1.5 grams. And in such popular fruits as apricots, peaches, apples, etc., the protein content is very low - an average of 0.5-0.9 g per 100 g of product.

For information on which plant foods are rich in protein, see the following video.

Protein is organic matter necessary for life human body. What should people do who, for one reason or another, do not eat meat, in which maximum amount squirrel? Way out: vegetables containing protein. Let's consider this topic in a little more detail.

Protein in vegetables: benefits for the body

According to the SanPiN (sanitary and epidemiological rules and regulations) of Russia, the average daily protein requirement for an adult is 75 g. This is the amount that should be contained in the daily diet.

By consuming protein from vegetables, we get substances indispensable for the body without overloading it with extra calories. This moment is important for those who adhere to any diet in order to lose weight. After a few weeks of regular consumption of vegetables, the body begins to get rid of extra pounds.

Remember that only those diets that are optimally balanced in content are safe for health. nutrients and vitamins.

Thus, to get the perfect figure, it is not at all necessary to follow a strict diet. It is enough to redistribute the sources of protein: take the main share (about 60%) from vegetables, and 40% from meat and dairy products.

What vegetables contain protein: comparative characteristics

Not all vegetables equally have a sufficient presence of protein that is so necessary for humans. Let's compare its quantitative content in 100 g of different vegetable crops: legumes, lettuces, bulbs, etc.

Let's present the list in descending order of the amount of protein:

soy - almost 35 g;
peas - 23 g;
beans - 21 g;
garlic - about 7 g;
dried apricots - 5 g;
parsley - about 3 g;
spinach - almost 3 g;
potatoes - 2 g;
white cabbage - about 2 g.

This is far from full list, but even it gives a visual representation of the protein content in vegetables.

What vegetables have a lot of protein and what else are they useful for?

Almost all legumes, in particular, peas, belong to the champions in terms of the amount of protein. In addition, it contains antioxidants that inhibit oxidative processes in the body, and a balanced complex of vitamins and microelements.