What Vegetables Have More Protein Than Meat?

Vegetables that are high in protein

Vegetables you should include in your diet to improve your protein intake include:

• Corn
• Broccoli
• Asparagus
• Brussels sprouts
• Artichokes

Other plant sources of protein include:

• Legumes
  • Black beans
  • Fava
  • Chickpeas or garbanzo
  • Kidney
  • Lima
  • Mung
  • Pinto
  • Peas
  • Edamame or soybeans
  • Peanuts
• Soy products
  • Tofu
  • Tempeh
• Nuts
  • Almonds
  • Pistachios
  • Cashews
  • Walnuts
  • Hazelnuts
  • Pecans
• Seeds
  • Hemp
  • Pumpkin
  • Sunflower
  • Flaxseeds
  • Sesame
  • Chia
• Whole grains
  • Wheat
  • Quinoa
  • Rice
  • Wild rice
  • Millets
  • Oats
  • Buckwheat
  • Kamut
  • Teff

Animal-based foods (other than red meat) that are high in protein

When it comes to eating animal foods to get your daily protein, make smart choices. You can skip  red meat on most occasions and instead go for poultry or seafood. Examples include chicken, turkey, duck, fish, crustaceans and mollusks. Eggs also provide you with a good amount of protein.

If you want to have dairy, avoid having more than 2 servings a day. Limit the intake of cheese and milk and replace them with yogurt whenever possible.

What are the benefits of eating plant-based sources of protein?

Studies have shown that choosing protein sources such as plants, poultry, and seafood over red meat can reduce your overall risk of heart disease, stroke, diabetes, and even premature death. 

Red and processed meat can make you more likely to gain weight and increase your sugar levels as well as bad cholesterol levels. Some types of red meats have also been associated with cancers of the intestines and colon.

How much protein do you need?

According to the National Academy of Medicine, adults should aim to get at least 7 grams of daily protein for every 20 pounds of body weight. For example, a 140-pound person should have 50 grams of protein each day. Your protein intake should be anywhere from 10%- 35% of your daily calories.

Daily protein requirements are higher for people who are highly active, pregnant and lactating women, and children who are still growing. Those with kidney or liver disorders, however, may be asked to cut down their daily protein intake.