Wednesday, September 27, 2023

Top 5 best vegetables for protein


Top 5 best vegetables for protein

Best Vegetables for Protein Protein is an important nutrient for the human body. From the structure and form of enzymes to the basic structure of the body. The function of proteins is to conduct the biochemical processes of the body. Protein is present in most cells of the body. Protein is essential for the development of skin, blood, bones and muscle cells. Due to so many uses, the protein-rich vegetable is beneficial for the body.

It is believed that the highest protein is found in meat, fish and eggs. But for those who are vegetarian, protein-rich vegetables and dairy products are beneficial. Consuming all those vegetables along with protein should be beneficial for the body. Such nutritious elements are also easily available. So let’s start with complete information about 8 High Protein vegitables.

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(1) Spinach

Spinach is rich in nutrients and is a beneficial vegetable of protein. Spinach is the best vegetable among green leafy vegetables. Due to the presence of some medicinal properties in spinach, health benefits are provided by consuming this vegetable. The scientific name of spinach is Spinacea oleracea. Below is information about the nutrients present in spinach per 100 grams.

Protein – 2.86 g

Calorie – 23 kcal

Carbohydrates – 3.63 g

Fiber – 2.2 g

Calcium – 99 mg

Iron – 2.71 mg

Magnesium – 79 mg

Potassium – 558 mg

sodium – 79 mg

Zinc – 0.53 mg

Vitamin C – 28.1 mg

  1. Soybeans

Soybean is considered to be the best source of protein found in tree plants. In it, green soybean easily fulfills the deficiency of protein. Apart from this, soybean milk, tofu, soy sauce and soybean paste are also rich in nutritional properties.

Protein – 12.95 g

Calorie – 147 kcal

Total Lipids – 6.8 g

Carbohydrates – 11.05 g

fiber – 4.2 g

Calcium – 197 mg

Iron – 3.55 mg

Phosphorus – 194 mg

Potassium – 620 mg

sodium – 15 mg

Zinc – 0.99 mg

  1. Gram vegetable

Black and white gram have the best protein. You can boil black gram and eat it. And white gram i.e. Kabuli gram protein vegetable is eaten. Per 100 grams of black gram contains 15 grams of protein. There are 19 grams of protein in 100 grams of white gram.

Protein – 19 g

Calorie – 360 kcal

Fat – 5 g

Carbohydrates – 60 g

Fiber – 7.6 g

Sugar – 4.8 g

Calcium – 202 mg

Iron – 2.89 mg

Magnesium – 48 mg

Potassium – 291 mg

Sodium – 7 mg

  1. Potato

Potato is found in abundance of vegetables made in Indian homes. But it is important to know that potatoes are also an amazing source of protein. By eating potato curry and boiled potatoes, the body gets protein easily.

Protein – 2.05 g

Calorie – 77 kcal

Carbohydrates – 17.49 g

Total Lipids – 0.09 g

Sugar – 0.82 mg

Calcium – 12 mg

Iron – 0.81 mg

Magnesium – 23 mg

Phosphorus – 57 mg

Potassium – 425 mg

sodium – 6 mg

  1. Mushrooms

It is beneficial to eat mushrooms to get high quality protein. Due to the cooling effect of the mushroom, it removes the heat of the body. There are different species of mushroom found all over the world. Button mushrooms, oyster mushrooms and shiitake mushrooms contain good amounts of protein.

Protein – 3.12 g
Calorie – 31 kcal
Fat – 0.57 g
Sugar – 0.60 g
fiber – 2.8 g
Niacin – 2.252 mg
sodium – 21 mg
Potassium – 411 mg
Calcium – 43 mg
Iron – 12.18 mg
Vitamin B6 – 0.36 mg

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