Surprise! These veggies are packed with protein

Veggies packed with proteinWhen it comes to reaching your daily protein goals (46 grams of protein per day for women and 56 grams a day for men), the usual go-tos are lean meats, beans, eggs and Greek yogurt. Those are all great options, but don’t forget about your vegetables! Here are five veggies that are protein-powerhouses to help you reach your daily intake goal:


Green peas and edamame: Both are part of the legume family, so it’s no surprise they’re high in protein. Each cup of peas holds seven grams of protein while a cup of edamame (cooked green soybeans) clocks in at 22 grams per cup!

Spinach: This leafy green is great to sneak in to an omelette. One cup of cooked frozen spinach adds six grams of protein to your day and one cup of cooked fresh spinach will add three.

Broccoli: Keeping with the green theme, broccoli is a great way to fill up on protein. A cup of chopped, cooked broccoli has more than four grams of protein. Roast it with olive oil, salt and pepper for a healthy edition to your meal.

Brussels sprouts: This tasty side dish delivers four grams of protein in one cup.Here are some yummy, healthy ways to enjoy Brussels sprouts.

Baked potato: Pick out a medium-sized potato to get in three extra grams of protein a day (eat the skin for an additional two grams of it). Add a cup each of spinach and broccoli on top and you’ve suddenly created a dish filled with 13 grams of protein.

It’s important to note that a lot of veggies lack amino acids, which are an important component that help boost the immune system and fight fat buildup. So be sure you enjoy them in addition to lean meats, nuts and fish.

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Photo credit: Nick Harris

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