The Indian Wire » Food » List of top 30, most popular & affordable vegetarian sources of Protein

List of top 30, most popular & affordable vegetarian sources of Protein

30 Affordable Vegetarian Sources of Protein

Protein provides nutrition for the mood and cognitive activity and helps it. It is an essential nutrient that is needed all over the body to create, sustain, and restore tissues, cells, and organs. Although it’s in many of the foods we consume each day, it’s always a mistaken component in our diets for anything so popular.

When you eat protein, it is broken down into the 20 amino acids that are the basic development and energy building blocks of the body. Via producing serotonin, the amino acid tryptophan affects mood, which may alleviate signs of depression and anxiety and boost general cognitive performance.

All the amino acids your body requires are provided by most animal sources of protein, such as beef, poultry, fish, eggs, and milk, while plant-based protein sources, such as wheat, beans, vegetables, and nuts, often lack one or two of the essential amino acids. That doesn’t mean, though, that you have to consume animal products to get the proper amino acids. You will ensure that your body receives all the necessary amino acids it needs by consuming a variety of plant-based sources of protein each day.

The Health Benefits of Protein

Nutrition supplies you with the ability to get up and go and continue to go. Eating the right amount of high-quality protein can be detrimental to people with kidney failure, diabetes, and certain other disorders when eating too much protein:

  • Maintains the proper functioning of your immune system, maintains the health of the heart and respiratory tract, and speeds healing during exercise.
  • It is necessary for the development and growth of children and the preservation of health during your senior years.
  • It will help to reduce the risk of diabetes and heart disease.
  • Will assist you to think objectively and retention will be enhanced.
  • It will strengthen your mood and increase your resilience to stress, depression, and anxiety.
  • By growing your appetite, helping you stay full longer, and filling you with more energy for exercise, you can help sustain a healthier weight.

Protein is also vital for the way you look, as well as being crucial for feeling good and strong. It will help you retain healthy skin, nails, and hair, develop muscle, and preserve lean body mass while dieting by consuming high-quality protein.

Although most people eating a Western diet get enough protein every day, plenty of us don’t get the amount of protein we need.

Protein is also vital for the way you look, as well as being crucial for feeling good and strong.
Image Credit: BBC Food

Why your body needs protein

Here are five persuasive reasons why you should make sure every day that you get enough protein:

  1. Build: Protein is an essential building block for bones, muscles, skin and cartilage. Your hair and nails, in fact, consist more of protein.
  2. Fix: To create and heal tissue, the body requires it.
  3. Oxygenate: There is a protein compound in red blood cells which carries oxygen throughout the body. It helps to supply the nutrients that your entire body requires.
  4. Absorb: Nearly half of the dietary protein you eat per day goes into the creation of enzymes that help absorb food and produce new cells and chemicals for the body.
  5. Regulate: In hormone control, protein plays an important role, especially during the transition and growth of cells during puberty.

There are several ways of providing enough protein on a vegan or vegetarian diet, considering what some people might say.

Not all plant-based proteins, though, are total proteins, which means sources of protein supplying sufficient quantities of the nine essential amino acids.

The building blocks of proteins are amino acids. Although some of them can be made by your body, via your diet, nine have to be produced. These are referred to as amino acids that are important and include:

  • Histidine.
  • Isoleucine.
  • Leucine.
  • Lysine.
  • Methionine.
  • Phenylalanine.
  • Threonine.
  • Tryptophan.
  • Valine.

In each of these essential amino acids, animal products such as meat, fish, dairy, and eggs produce plenty. They’re called full proteins, thus.

Many plant protein sources, though, are too poor in one or more of these essential amino acids or are lacking them. They’re labelled insufficient forms of protein.

However, given that plant foods contain different levels of amino acids, by consuming a diverse diet and mixing complementary plant proteins, you can continue to get plenty of each essential amino acid all day long.

Grains like corn, for instance, are too poor in lysine to be considered a total protein source. But you can be confident of having the nine essential amino acids by even eating lentils or beans, which are higher in lysine, during the day.

Nonetheless, some people want to know that they get full proteins in a single meal.

Fortunately, many plant-based foods and varieties contain sufficient concentrations of the nine essential amino acids for vegans and vegetarians.

  1. Chia Seeds


per 1oz Handful


per 100g


per 200 Calories


(17% DV)


(60% DV)


(21% DV)

Small oval seeds that are mostly black or white are Chia seeds.
Image Credit: Indiamart

While chia seeds do not contain too much protein, all nine essential amino acids are found in them. They are the ultimate hunger-busting addition to your diet, which can help you shed kilograms, due to the seeds’ blood-sugar stabilising combination of satiating protein, fats which fibre.

Small oval seeds that are mostly black or white are Chia seeds. They are unique in that they can contain liquid to create a gel-like material. As a consequence, puddings and pectin-free jams may be made by using them. In vegan baking, they’re also widely used as an egg substitute.

However, for oatmeal or salads, chia seeds may also be used raw as a dressing, mixed into baked goods, or added to smoothies.

4 grammes of protein is given by two tablespoons (28 grammes) of chia seeds. It’s a healthy source of omega-3s, copper, calcium, magnesium, and selenium as well. Stock up at your nearest store or online if you would like to give Chia seeds a shot. Add chia seeds to yoghurt or a homemade vegan smoothie to keep the energy levels rising in the morning.

  1. Soybeans & Soy Products


per Cup


per 100g


per 200 Calories


(87% DV)


(35% DV)


(48% DV)

Both soy products have a good hit of magnesium and full proteins
Image Credit: small footprint

Protein, per ½ cup: 2-21 grams

  • Steamed soybeans (4 g protein/0.5 cup)
  • Tofu (10 g protein/0.5 cup)
  • Soy milk (2 g protein/0.5 cup)

So many options for soybeans to feed, so little time! Make tempeh, a typical Indonesian fermented soy food, part of your weekly lineup, to get the best bang for your buck. Just half a cup of the material packs 21 grammes of protein in it. A strong bet: soybeans dry roasted. It’s one of the finest treats available, with half a cup serving up a whopping 18 grammes of protein. Both soy products have a good hit of magnesium and full proteins, a mineral that is important for muscle formation, energy production and carb metabolism.

Tips to Eat: As an on-the-go snack, eat roasted soybeans solo, or add them to homemade trail mixes. Slice and fry tempeh and use it on a sandwich instead of beef, order edamame (steamed soybeans) as an appetiser next time you’re in a Japanese restaurant, or replace your oatmeal with soy milk.

  1. Hemp Seed


per 1oz Handful


per 100g


per 200 Calories


(17% DV)


(60% DV)


(21% DV)

Hemp seeds, which come from the cannabis plant Cannabis sativa
Image Credit: Britannica

The hemp seed, the edible, non-intoxicating relative of weed, is known as, and for good reason, a nutritious rock star. Studies say that cannabis seeds, perhaps because they are high in fibre and omega-3s, can combat heart disease, obesity and metabolic syndrome.

Hemp seeds, which come from the cannabis plant Cannabis sativa, belong to the same genus as cannabis but contain only small quantities of tetrahydrocannabinol ( THC), the psychoactive ingredient of cannabis.

As a result, it is impossible that hemp seeds possess enough THC to cause a high sensation or any of the other psychoactive symptoms associated with marijuana.

There is fear, however, that during processing or storage, hemp seeds might become infected with TCH from other parts of the plant. It is therefore essential to buy seeds which test for THC from trusted brands.

The edible whites inside hemp seeds are technically a nut, referred to as hemp hearts and extremely nutritious.

Hemp hearts are especially rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3), in addition to being a source of full protein.

The remarkable 10 grammes of protein and 15 per cent of the DV for iron boast three tablespoons (30 grammes) of crude, hulled hemp seeds. They’re also a healthy source of arsenic, magnesium, zinc, and potassium.

Simply scatter the seeds of hemp onto salads and cereals, or apply the powder of hemp protein to your post-workout shake.

  1. Quinoa


per Cup


per 100g


per 200 Calories


(16% DV)


(9% DV)


(15% DV)

Quinoa is richer in protein than any other foods.
Image Credit: eating well

It is fair to assume, with more than 1,400 quinoa goods now on the market, that the ancient grain is here to remain. Quinoa is richer in protein than any other foods, packs a strong dose of unsaturated heart-healthy fats, and is also a decent source of nutrition, a food that will make you live longer and fuller. It gets better: the mild-tasting grain is also a good source of the amino acid L-arginine, which in animal studies has been shown to encourage muscle development overweight.

Quinoa is an ancient grain that looks couscous-like but has a crunchy feel and a nutty taste. It is theoretically called a pseudo-cereal and actually gluten-free because it does not produce from grasses such as most cereals and grains.

Approximately 8 grammes of protein is given for one cup (185 grammes ) of cooked quinoa.

In addition to being a total protein, more magnesium, iron, carbohydrate, and zinc than many common grains are given by quinoa.

Tips for Eating: Try quinoa bowls or mix the ancient grain with veggie beans to make a well-balanced dinner, use the grain to make a veggie burger, or add the flavour and nutrient content of a scooped green salad. In most dishes, you can use quinoa in place of rice. For a smooth, protein-rich breakfast porridge, it can also be simmered in a plant supply of milk.

  1. Lentils


per Cup


per 100g


per 200 Calories


(36% DV)


(18% DV)


(31% DV)

Lentils often contain decent levels of slowly digested carbohydrates
Image Credit: cooking light

Lentils are a decent protein source at 18 grammes of protein per cooked cup (240 ml).

They can be found in several recipes, from fresh salads to hearty soups to dahls flavoured with seasoning.

Lentils often contain decent levels of slowly digested carbohydrates and about 50 per cent of the recommended daily fibre intake is given by a single cup (240 ml).

Also, it has been shown that the fibre type present in lentils feeds the good bacteria in your colon, encouraging a balanced gut. The chance of heart disease, diabetes, extra body weight and certain kinds of cancer can also be decreased by lentils.

Also, folate, manganese and iron are strong in lentils. They also contain a large number of antioxidants and other plant compounds that promote health.

  1. Natural Peanut Butter


2 Tbsp


per 100g


per 200 Calories


(15% DV)


(48% DV)


(16% DV)

Peanut butter is protein-filled.
Image Credit: Women’s Health

Peanut butter is protein-filled. It is also cost-friendly, with an estimated cost per 16-ounce (454-gram) container of about $2.50.

8 grammes of protein is given by a two-tablespoon serving of this rich nut butter.

Peanut butter can be used in many ways, apart from being a perfect source of protein. For a protein boost, pair it with fruit and oatmeal or apply it to your usual smoothie.

Moreover, tests have found that some cardiovascular conditions such as heart failure and diabetes are less likely to occur in individuals who have peanuts and peanut butter in their diets.

Where practicable, use raw peanut butter to eliminate unnecessary additives such as artificial sugar and oils.

  1. Edamame

For those who adopt vegetarian or vegan diets, Edamame is also a perfect option.
Image Credit: Wikipedia

An excellent, low-priced source of plant-based protein, this delicious, colourful green bean.

Edamame beans are immature soybeans, both shelled and in the pod, offered. They are a tasty snack and make meals such as salads and stir-frys a nice addition.

Plus, with one cup (155 grammes) containing an incredible 17 grammes of protein, edamame is an outstanding protein source.

For those who adopt vegetarian or vegan diets, Edamame is also a perfect option.

This is because they are considered a full source of protein, meaning they contain all the necessary amino acids needed by the body.

For about $2 per 12-ounce (340-grams) bag, this budget-friendly bean can be found in the freezer section of most grocery stores.

  1. Plain Greek Yogurt

Greek yoghurt is a delicious and extremely versatile
Image Credit: liberta

Greek yoghurt is a delicious and extremely versatile, low-cost food. It can be eaten plain, added to a smoothie, whipped for veggies into a tasty dip or added to baked products.

Besides, yoghurt is an excellent protein source.

In fact, around 17 grammes of protein is supplied by an 8-ounce (224-gram) serving, almost double the amount found in regular plain yoghurts.

Look for brands labelled “live and active cultures,” meaning that the yoghurt contains beneficial probiotics that can improve the health of the gut and even help you lose weight.

Not to mention, a great way to keep your intake of added sugar to a minimum is to select plain, unsweetened Greek yoghurt.

Finally, a great way to save money is to buy larger containers, as 24 ounces (680 grammes) of plain Greek yoghurt costs about $5.

  1. Sunflower Seeds

They contain an impressive amount of protein
Image Credit: HealthLine

They contain an impressive amount of protein, although sunflower seeds are tiny. Just one ounce contains about 6 grammes of vegan-friendly, plant-based protein.

As well as nutrients such as vitamin E and magnesium, these buttery-tasting nutritional powerhouses are packed with protein.

Sunflower seeds are also a food that is versatile and cost-friendly.

They can be bought at most stores for around $2 per pound (454 grammes) and can be added to salads or yoghurt parfaits, as well as used for many dishes as a crunchy topping.

  1. Black Beans

Black beans are an outstanding source of fibre and protein
Image Credit: TradeIndia

One of the most versatile and inexpensive sources of plant-based protein you can find is black beans. In most supermarkets, an average of 15 ounces (455 grammes) will cost around $1.

Around 15 grammes of protein is also contained in one cup (172 grammes) of black beans.

Black beans are an outstanding source of fibre on top of having a decent amount of protein. Around 15 grammes was contained in one cup (172 grammes).

It is advised by major health organisations that women consume 25 grammes of fibre a day and that men consume 38 grammes a day.

Black beans make you feel full and are great for weight loss because of the high levels of protein and fibre that they produce.

In fact, a new study of 21 studies showed that eating 3/4 of a cup of beans a day resulted in 0.75 pounds (0.34 kg) of weight loss for persons who made no other dietary improvements.

In comparison, bean-rich diets have been shown to decrease malnutrition and improve fullness.

To have a potent punch of plant-based protein, they can be added to dishes like chilli, soups and salads.

  1. Cottage Cheese

Cottage cheese is low-calorie, high-protein dairy food.

This mild-flavoured cheese is sold in several fat proportions and can be used in many dishes as a filling snack or as an ingredient. About 23 grammes of protein and only 206 calories are given by one cup (210 grammes) of full-fat cottage cheese.

For athletes and individuals trying to develop muscle mass, the high protein quality of cottage cheese makes it an ideal choice.

Plus, a study has shown that foods high in protein such as cottage cheese help keep you feeling full, and will help you lose weight. Cottage cheese is very cheap and can be obtained for about $3 per 16-ounce (452-gram) tub at most supermarkets.

  1. Whey Protein

Whey protein powder is derived from cheesemaking from the liquid portion of milk remaining.

A quick and inexpensive way to increase your protein consumption is to add whey protein powder to your diet. A serving of whey protein, on average, costs only $0.40.

For its advantageous function in weight loss and its potential to improve muscle mass and strength, Whey protein has been extensively studied.

On average, a remarkable 20 grammes of protein is given by one scoop (28 grammes) of whey protein powder.

Whey protein powder can be added for an additional dose of protein to smoothies, baked goods and other recipes.

  1. Oats

Oats are a very cheap, hearty, gluten-free cereal
Image Credit: IndiaMART

Oats are a very cheap, hearty, gluten-free cereal. For about $1.30 a pound (453 grammes), most supermarkets carry rolled oats in bulk.

They just tend to be far stronger than most grains in protein. 13 grammes of protein is given in a 1/2-cup (78-gram) serving.

Oats contain high amounts of vitamins and minerals, plus a type of soluble fibre called beta-glucan.

Studies also have shown that beta-glucan-rich diets will help decrease the levels of LDL and total cholesterol, making oatmeal a better option for heart health.

A perfect way to keep your heart safe and increasing your intake of protein is to pick a bowl of oatmeal for breakfast.

  1. Amaranth

Although amaranth may not be a staple in your pantry, a place in your diet deserves this protein-packed, gluten-free grain.

About 9 grammes of protein is provided by one cup (246 grammes ) of cooked amaranth and is also a fantastic source of folate, manganese, magnesium, phosphorus, and iron.

In different recipes, this nutty-tasting grain works well and is simple to cook. It is also acceptable for anyone that has a gluten deficiency or sensitivity and is an inexpensive and safe meal.

With an estimated price of $0.65 per pound (453 grammes), also organic amaranth is cheap.

Much like quinoa or rice, amaranth is cooked and can be turned into several tasty dishes, including porridge for tea, stuffed peppers or a plain grain salad.

  1. Milk

Although certain individuals are intolerant to milk and other dairy products, for those willing to ingest it, it is an inexpensive source of easily absorbable protein.

Milk is found in multiple fat percentages and is easily usable, making it a good option for protein. The retail price of a half-gallon (115 grammes) of traditional milk is about $2.50, while organic milk costs around $4.

One cup (244 grammes) of whole milk contains, along with tonnes of vitamins and minerals, about 8 grammes of easily absorbable protein. It is extremely rich in calcium and phosphorus minerals, which help sustain solid and healthy bones.

It can be used as a high-protein foundation for smoothies and soups because milk is a liquid. For those that are seeking to build weight and body fat, whole milk often provides an outstanding high-calorie, protein-rich product.

  1. Pumpkin Seeds

pumpkin seeds contain a large amount of nutrients.
Image Credit: Green Blender

In a very small box, pumpkin seeds contain a large number of nutrients. A wise and balanced way to improve your protein consumption is to add these budget-friendly seeds to your diet.

7 grammes of protein is found in only one ounce (28 grammes) of pumpkin seeds, making them a great choice for a snack filled with protein.

Pumpkin seeds, along with an incredible amount of protein, also contain antioxidants such as vitamin E and phenolic acids that help minimise the body’s inflammation.

Pumpkin seeds, though they can also be added to oatmeal, salads or homemade granola, make an excellent snack on the go. For about $3 a pound (448 grammes), they can be bought in bulk from most supermarkets.

  1. Legumes

Legumes include types of beans that are commonly recognised as a powerhouse of proteins, such as kidney beans, black beans, chickpeas and related ones. Chickpeas contain approximately 15 g per serving of protein and also contain various other elements and minerals that can keep you safe, powerful and fit. Clinical trials have also shown that daily legume intake can help to sustain low cholesterol levels.

In salads or the form of low-fat, low salt curries, chickpeas and other legumes are fantastic.

  1. Soy Milk

There has been a decent amount of news around soy milk as a healthy source of protein of late, and this is completely real. Many lactose-intolerant individuals need an acceptable source of protein, and soy milk, containing almost 7 g of protein per cup, is a fantastic one. However, it is not the only protein that makes soy milk a good meal but also a good source of calcium, vitamin B12 and vitamin D. However, in soy milk that has been fortified, the above vitamins are normally available.

  1. Green Peas

The small green peas contain 9 grammes of protein
Image Credit: Health Benefit

Sometimes eaten as a side dish, the small green peas contain 9 grammes of protein per cooked cup (240 ml), marginally more than a cup of milk.

What’s more, over 25 per cent of your daily fibre, vitamin A, C, K, thiamine, folate and manganese needs are fulfilled by a serving of green peas.

Other strong sources of iron, magnesium, phosphorus, zinc, copper and many other B vitamins are green peas.

In recipes like pea and basil filled ravioli, Thai-inspired pea soup or pea and avocado guacamole, you can use peas.

  1. Ezekiel Bread and Other Bread Made From Sprouted Grains

Ezekiel bread is made from fresh, whole grains and legumes that are sprouted. These include rye, millet, spelt, and barley, as well as lentils and soybeans.

About 8 grammes of protein is found in two slices of Ezekiel bread, which is significantly higher than the normal meal.

The amount of beneficial nutrients they possess is increased by sprouting grains and legumes and the amount of anti-nutrients in them is decreased.

Furthermore, experiments indicate that their amino acid production is improved by sprouting. In many plants, lysine is the limiting amino acid, and sprouting increases the content of lysine. This helps improve the overall content of protein.

Likewise, mixing grains with legumes may further strengthen the amino acid profile of the bread.

Sprouting also tends to improve the soluble fibre, folate, vitamin C, vitamin E and beta-carotene content of the bread. It can also reduce the gluten content significantly, which may increase the absorption of those that are allergic to gluten.

  1. Watercress

Watercress is a cruciferous plant that grows in water. It is high in protein per calorie.

Watercress has the following protein content:

  • One cup (34 grams [g]) of watercress contains 0.8 g of protein.
  • 100 g of watercress contains 2.3 g of protein and 11 calories.
  • Protein accounts for 84% of its calories.

85 micrograms (mcg) of vitamin K are found in one cup of watercress, which is almost 100% of the daily recommended intake for adults. For blood and bone protection, this is an essential vitamin.

Watercress also contains B vitamins, magnesium, potassium, and vitamin A, and is a rich source of vitamin C, a potent antioxidant.

Also, the antioxidant defence is provided by watercress. It also includes phenolic compounds that can aid in cancer prevention.

As this will lower its antioxidant content, stop boiling watercress in water. Instead, in salads, eat fresh watercress, cram it into sandwiches or throw it into smoothies.

  1. Alfalfa sprouts

Alfalfa sprouts are very low in calories but rich in nutrients
Image Credit: Sprout People

Alfalfa sprouts are very low in calories but rich in nutrients.

Alfalfa sprouts have the following protein content:

  • One cup (33 g) of alfalfa sprouts contains 1.3 g of protein.
  • 100 g of alfalfa sprouts contains 4 g of protein and 23 calories.
  • Protein accounts for 69% of their calories.

A rich source of vitamin K, this vegetable offers a good source of folate, iron, magnesium, phosphorus, zinc, copper, and vitamin C.

Animal tests have shown that alfalfa sprouts can lower levels of cholesterol. This may be attributed to their high concentration of saponin. A category of compounds that can decrease cholesterol is saponins.

In an older study, from 1987, researchers administered 40 g of alfalfa seeds three times a day to 15 people with elevated blood lipid levels for 8 weeks. This individual had a decrease in total cholesterol of 17 per cent and a decrease in low-density lipoprotein or “poor” cholesterol of 18 per cent.

Research also indicates that alfalfa sprouts can reduce inflammation, reduce menopausal symptoms, and help prevent osteoporosis because of its high vitamin K content.

  1. Spinach

Spinach is one of the most nutrient-dense leafy green vegetables a person can eat.

Spinach has the following protein content:

  • One cup (25 g) of raw spinach contains 0.7 g of protein.
  • 100 g of spinach contains 2.9 g of protein and 23 calories.
  • Protein accounts for 50% of its calories.

Both the essential amino acids are found in the protein in spinach. There is 121 mcg of vitamin K in one cup of spinach, which is just over 100 per cent of the daily needs of a human.

A rich source of folate, vitamin A, and vitamin C, spinach is also rich. They’re a decent source of magnesium, copper, and potassium, and they’re a good source of calcium.

Spinach contains plant compounds that can improve the safety of antioxidants and decrease inflammation.

In one study, compared with those who took a placebo, 10 athletes who took spinach supplements for 14 days reported reduced oxidative stress and decreased muscle damage after running a half-marathon.

In another study, researchers gave healthy participants nitrate-rich spinach and tested its effects on their levels of nitric oxide, a signalling molecule that enlarges the arteries in the blood. They assessed the activity of cells and blood pressure as well.

They discovered that spinach rich in nitrate increased nitric oxide, enhanced activity of endothelial cells, and reduced blood pressure, both of which can enhance heart health.

Research has also related the lower incidence of certain cancers, including breast cancer, to consuming spinach.

  1. Asparagus

Asparagus is a very popular vegetable with high nutrient content.

Asparagus has the following protein content:

  • One cup (134 g) of asparagus contains 3 g of protein.
  • 100 g of asparagus contains 2.2 g and 20 calories.
  • Protein accounts for 44% of its calories.

A rich source of vitamin K and a good source of folate and riboflavin is asparagus. Any magnesium, phosphorous, and vitamin A are also found in it.

Anti-inflammatory and anticancer effects can also be found in asparagus.

Fructo-oligosaccharides are also used. These have prebiotic advantages, promoting the growth of helpful intestinal bacteria.

People may use asparagus to roast, boil, steam, or pan-fry, and it fits in salads and as a side dish.

  1. Mustard greens

mustard greens contain phenolic compounds which give them antioxidant properties.
Image Credit: Health Line

Mustard greens belong to the Brassica family. They are very similar to kale but have a distinct mustard flavour.

Mustard greens have the following protein content:

  • One cup (56 g) of chopped mustard greens contains 1.6 g of protein.
  • 100 g of mustard greens contains 2.9 g of protein and 27 calories.
  • Protein accounts for 42% of their calories.

One cup also contains 144 mcg of vitamin K, which is more than 100% of the daily needs of a human.

They are a rich source of vitamin C and also contain vitamins such as calcium, potassium, and B. They are a decent source of vitamin E as well.

Like many other plants, mustard greens contain phenolic compounds which give them antioxidant properties.

An analysis of the test tube found that steaming mustard greens enhanced their capacity to bind to bile acids. This will help them decrease their levels of cholesterol.

Steaming could have similar beneficial effects on collard greens, kale, cabbage, green peppers, and broccoli, the same study also found.

People have the potential to cook, boil, or sauté mustard greens, or just eat them whole.

  1. Broccoli

Broccoli is a very common vegetable which, with all the essential amino acids, also contains protein. Either raw or baked, people will enjoy it.

Broccoli has a protein content of the following:

  • One cup (88 g) of chopped broccoli contains 2.5 g of protein.
  • 100 g of broccoli contains 2.8 g of protein and 34 calories.
  • Protein accounts for 33% of its calories.

A very rich source of vitamins C and K, a good source of folate, and a good source of phosphorus and potassium is broccoli. It contains some calcium as well.

Broccoli also contains large levels, such as kaempferol, of plant compounds and flavonoids. These may have effects on vitamins, anti-inflammatory and anticancer medicines.

Broccoli is rich in glucosinolates, as are other cruciferous plants. Some substances could be effective in reducing cancer risk.

Broccoli, like mustard greens, also has a greater tendency to bind to bile acids when steamed, so consuming steamed broccoli can help lower blood cholesterol levels.

Additionally, through promoting detoxification and the synthesis of antioxidant compounds in the liver, broccoli can also boost liver health.

It is possible for people to cook, grill, roast, or saute broccoli. In soups and sauces or as a side dish, it also fits well.

  1. Brussels sprouts

Brussels sprouts are a great addition to most diets. They are a good source of protein, fibre, and vitamins.

Brussels sprouts have the following protein content:

  • One cup (88 g) of Brussels sprouts contains 3 g of protein.
  • 100 g of Brussels sprouts contains 3.4 g of protein and 43 calories.
  • Protein accounts for 31% of their calories.

3.3 g of fibre is contained in one cup. Also, Brussels sprouts are very high in vitamins C and K and are a good source of vitamin B-6 and folate. They’re a decent source of iron and potassium as well.

Eating Brussels sprouts encouraged the growth and health of intestinal bacteria and stimulated the development of short-chain fatty acids in the gut, one animal study reported.

Through boiling, steaming, grilling, or roasting them, people will prepare Brussels sprouts. As a side dish, they fit well.

  1. Cauliflower

Cauliflower is a source of vitamin C that is very rich and a decent source of vitamin K
Image Credit: BBC good food

Like broccoli, the sum of calories it contains cauliflower with a high level of protein.

The following protein content is found in cauliflower:

  • One cup (107 g) of cauliflower contains 2 g of protein.
  • 100 g of cauliflower contains 1.9 g of protein and 25 calories.
  • Protein accounts for 31% of its calories.

Cauliflower is a source of vitamin C that is very rich and a decent source of vitamin K. Any calcium, copper, magnesium, and phosphorus are also present in it.

Cauliflower also contains a significant quantity of sinigrin, a unique glucosinolate compound that may have anticancer, antioxidant, and anti-inflammatory effects.

When an individual cooks it, the glucosinolate content of cauliflower can dramatically drop. Cauliflower could be the best natural, then.

However, after an individual steams or microwaves the vegetable, cauliflower is also rich in other antioxidants that are retained while cooking and may even increase.

As the other vegetables on this list, owing to its ability to bind to bile acids, cauliflower has the capacity to decrease cholesterol levels. This ability is improved by steaming cauliflower.

Cauliflower is a versatile vegetable that is suitable for some recipes. It can serve as a supplement for starchy carbs, such as pasta or bread, in many cases.

  1. Prunes

Prunes contain a sufficient amount of protein that helps to fulfil the body’s lack of protein. They are cancer-fighting antioxidants and fibre powerhouses that help manage your weight and keep your blood pressure under control. They are also good for bone protection and skin. There are 2.20 grammes of protein in 100 grammes of prunes.

  1. Oranges

Not only vitamin C, but juicy oranges are also an amazing fruit filled with protein that you can snack on. 0.9 g of protein makes up a 100 g serving of oranges. Good oranges, on average, can provide up to 2 g of protein daily. As it also has a high vitamin C content and performs reasonably well on other nutrient profiles, it can also aid in the synthesis of proteins and improve the immunity. Make sure you have them in abundance while they are in season- juice or fresh fruits!

The Bottom Line

There is no reason to break the bank by adding protein-rich foods to your diet. For any diet, choice and budget, several high-protein foods are appropriate.

There are several health advantages of increasing the amount of protein in your diet and it can help you feel better, lose weight and add muscle mass.

There are several options to pick from, from peanut butter to frozen salmon. An ideal way to improve your protein intake is to pick an inexpensive food from this list.

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