The 20 Highest Protein Foods Vegetarian Runners Can Eat
Going meatless? We’ve ranked the top veggies, legumes, and minimally processed meat alternatives for your convenience.
Maybe you’re considering giving up meat to lose weight, trying to lighten your carbon footprint, or you’ve noticed a lot of record-setting endurance athletes are vegan. Whatever your reason, relying less on animal products can be a great first step in upping your intake of nutrient-rich whole foods. But how are you going to get enough protein? Don’t sweat it—we did the math for you. Here, we’ve ranked 20 of the highest-protein veggies, legumes, and minimally processed meat alternatives, like tempeh, for your convenience.
The article The 20 Highest Protein Veggies (And Other Plant-Based Foods) You Can Eat originally appeared on Eat Clean.
20: Brussels Sprouts
Protein: 2 grams per ½-cup serving
These little green guys get a bad rap in the taste department—especially the frozen variety—but they’re actually nutritional superstars. In addition to protein, brussels sprouts pack hefty doses of potassium and vitamin K.
19: Broccoli
Protein: 2 grams per ½-cup serving (cooked)
Broccoli’s not only an awesome source of fiber, its protein content is surprising, too (for a veggie anyway). And you can’t go wrong with a vegetable that’s been proven to deliver cancer-fighting compounds like sulforaphane. Up your intake with this Broccoli Peanut Salad, which combines two protein-packed plants in one simple recipe.
18: Avocado
Protein: 2 grams per ½ avocado
This fruit is creamy, dreamy, and super filling, thanks to its bend of monounsaturated fatty acids and a bit of protein. For a new spin on everyone’s favorite guacamole ingredient, try it in this Avocado Mojito Smoothie.
Related: 9 Ways to Make Avocado a Daily Habit
17: Corn
Protein: 2.5 grams per ½-cup serving
Like potatoes, corn often gets put into the “plants with no redeeming qualities” category, but paired with protein-rich veggies and legumes, it can nicely round out a protein-packed plant-based dish. Pick organic or non-GMO fresh or frozen varieties, though, as most conventional corn has been genetically modified. Try it tonight in this easy Sweet Corn + Butternut Squash Succotash.
16: Spinach
Protein: 3 grams per ½-cup serving (cooked)
Sure, 3 grams may not sound like a lot, but for a green veggie it is. Still, don’t just make a salad and call it a day. Cooking this green is the secret to upping its protein content. Try it out in this Spinach Mac ’n Cheese.
15: Potatoes
Protein: 4 grams in 1 medium white potato
Another stealth source of protein! Despite having a reputation for being pretty much devoid of all nutrition, a medium-sized spud actually contains a good bit of protein, along with about 20 percent of the recommended daily intake of heart-healthy potassium. Need some fun topping ideas? Try these 10 Mind-Blowing Baked Potato Recipes.
14: Pumpkin Seeds
Protein: 5 grams per ¼-cup serving
Pumpkin seeds aren't just a super convenient way to get a dose of satiating protein, they're total nutrient powerhouses, packing about half the recommended daily intake of magnesium, along with immune-boosting zinc, plant-based omega-3s, and tryptophan—which can help ease you into a restful slumber. Try these 7 Delicious New Ways to Use Pumpkin Seeds.
Related: Cheat Sheet: Increase the Nutrition of Seven Vegetables (Almost) Instantly
13: Cashews
Protein: 5 grams per ¼-cup serving
In addition to a decent protein punch, cashews contain 20 percent of the recommended intake of magnesium, along with 12 percent of the recommended intake of vitamin K—two essential bone-building nutrients. Want more in your life? Check out these 8 Delicious Things You Can Do With Cashews.
12: Steel-Cut Oats
Protein: 5 grams in ¼-cup serving (dry)
Steel-cut oats aren’t just a solid source of protein; they also have a lower glycemic index than rolled oats. This means they don’t spike blood sugar as much, so you’re likely to be more satisfied and experience fewer cravings after eating them. Try them in this Peach Crumble Steel-Cut Oatmeal, or for a veggie protein double-whammy, make this Chickpea Veggie Soup.
11: Chia Seeds
Protein: 6 grams per 2 tablespoons
Chia packs a ton of protein in those pint-sized seeds, which are also a great source of alpha-linolenic acid (ALA), a type of plant-based omega-3fatty acid. Bonus: Omega-3s help stimulate the satiety hormone leptin, which signals your body to burn these fats instead of storing them.
10: Almonds
Protein: 6 grams per ¼-cup serving
Along with protein, almonds deliver some serious vitamin E, which is great for the health of your skin and hair. They also provide 61 percent of your daily recommended intake of magnesium, which can help curb sugar cravings, soothe PMS-related cramps, boost bone health, and ease muscle soreness and spasms.
9: Chickpeas
Protein: 6 grams per ½-cup serving
Permission to eat all the hummus—well, maybe not all of it, but the combo of protein and fiber in chickpeas (a.k.a. garbanzo beans) make for one healthy dip. Try it slathered on sandwich bread in place of mayo, or serve up one of these four ridiculously tasty hummus recipes with veggie slices.
8: Wild Rice
Protein: 6.5 grams per 1-cup serving (cooked)
Move over, quinoa. Wild rice is the protein-rich grain you should be gravitating toward. With a nutty taste and slightly chewy texture, it’s way more satisfying, too. For a comforting (but clean) cold-weather meal, try this wild rice casserole with cranberries and goat cheese.
7: Peanuts and Peanut Butter
Protein: 7 grams per ¼-cup serving (or 2 tablespoons of peanut butter)
Not only are peanuts and peanut butter great for munching and whipping up classic childhood comfort food, they’re also super versatile—really, you can even use them in a pizza! They’ve also been shown to help you eat less at lunch if you consume them at breakfast—aka the second-meal effect. PB and banana, anyone?
6: Lima Beans
Protein: 7.3 grams per ½-cup serving (cooked)
What, you haven’t had these since you were 10? Well, good news: In addition to filling protein, lima beans contain the amino acid leucine, which may play a big role in healthy muscle synthesis among older adults.
5: Black Beans
Protein: 7.6 grams per ½-cup serving (cooked)
Black beans are also packed with heart-healthy fiber, potassium, folate,vitamin B6, and a range of phytonutrients. They also make a killer batch of black bean brownies!
4: Lentils
Protein: 9 grams per ½-cup serving
Low-cal, high-fiber, and high-protein lentils can be morphed into a nutrient-dense side dish, veggie burger, or even whipped into a hummus-like dip. Bonus: They’ve been shown to lower cholesterol and reduce risk of heart disease. Try this deliciously “meaty” Wild Mushroom Lentil Burgers.
3: Tofu
Protein: 8 to 15 grams per 3 oz. serving
Ah, tofu, the classic vegetarian blank slate made from curdled soymilk. It’s wonderful pan-fried, sautéed in a stir-fry, and even scrambled. Though it’s not quite as protein-packed as other meat alternatives (see below), its taste may be more tolerable. Opt for organic varieties to avoid genetically modified soy and funky pesticides. Learn how to pan fry tofu (the right way!) here.
2: Tempeh
Protein: 16 grams per 3 oz. serving
Tempeh is made by fermenting cooked soybeans and shaping it into a dense cake that can be sliced and pan-fried like tofu. It’s nutty, chewy, and packs significantly more protein and fiber than tofu—and some find it easier to digest because it’s fermented. Try it in these awesome Tempeh Meatballs.
1: Soybeans
Protein: 18 grams per 1-cup serving (cooked)
Talk about healthiest appetizer ever—just a cup’s worth of edamame (or cooked soybeans) packs a huge protein punch. Be sure to pick an organic variety, though, as most soybeans in the US are genetically modified and heavily treated with pesticides. Try edamame in this stir-fry: Edamame with Asparagus, Scallions, and Egg.
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