Add These Protein-Rich Plant Foods to Your Diet


Eat healthy protein. You’ve probably heard the advice before. After all, protein is an essential macronutrient your body needs to build and repair muscle and tissues, and regulate hormones and other chemicals.

So where do you get protein from? For most people, it’s meat and dairy products. But that isn’t the only place you’ll find protein in the food chain. In fact, many plant-based foods are a good source of protein, and are much lower in calories and saturated fat than meat and dairy products.

Add these plant-based protein foods to your diet:

Asparagus. It’s a good source of vitamin K and folate. And research shows asparagus may help fight inflammation and ward off certain types of cancer. One cup contains 3 grams of protein.

Black beans. Here’s a protein-packed legume that tastes great in soup, salad, salsa, and other dishes. There’s 15 grams of protein in one cup.

Broccoli. It’s a calcium-rich cruciferous vegetable that contains high levels of vitamins C, K, and folate. One cup contains 2.5 grams of protein.

Brussels sprouts.This leafy-green contains about 3 grams of protein per cup. Like broccoli, it’s also high in vitamins C, K, and folate.

Cauliflower. Here’s another cruciferous vegetable to add to the list of protein-rich foods. One cup contains about 2 grams of protein. And it’s nutrition make-up is similar to broccoli.

Lima beans taste great in soup, salads, or just as a side dish because they have a buttery taste. And they contain about 14 grams of protein in one cup.

Pinto beans. They’re a staple in some ethnic cultures and frequently used to make refried beans. One cup contains about 15 grams of protein.

Spinach. This leafy-green is packed with vitamins and nutrients. It contains all the essential amino acids the body needs, and it has over 100 percent of the daily requirement adults need for vitamin K. One cup of spinach contains about 0.7 grams of protein.

If you’re looking for a simple way to add more plant-based protein to your diet, check out the complete menu for meals with these protein-rich plant-based foods.