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Raw Vegetable Protein Amounts

As you start to cut meats out of your diet, you will want to ensure that you are still getting enough protein in your diet. Many raw vegetables can be an excellent source of protein, and we want to be sure you know which ones to add to your diet to get the most protein possible. Whether you are replacing your protein source or just want to supplement the amount you get in a day, vegetables high in protein can be a great help. The number you want to hit is 50 grams per day, as that is the current recommended daily value for protein.

There is a host of vegetables high in protein that are equally as great as a grab and go snack as the star ingredient in the main dish. Broccoli is a versatile and popular source of protein. Chop it up and add to a salad or eat solo for a quick and easy snack. Do not forget the stalk and just use the heads though, one stalk of broccoli provides 4 grams of protein. Everyone’s favorite summer vegetable, corn, is delicious raw. Toss the kernels in a salad for a tasty, protein-filled addition to your greens. Mushrooms can be a delicious source of protein. Only five medium mushrooms can give you three grams of protein. Asparagus is high in a lot of your daily required nutrients, as well as being a great source of protein. Five spears of asparagus will give you 2 grams of protein. Cauliflower is another vegetable that provides essential nutrients like vitamin C as well as protein. Just one serving of cauliflower has 2 grams of protein.

A single medium bell pepper has 1 gram of protein, and they make for great dipping snacks with your healthy sides like hummus and yogurt dips. Similarly, a single carrot that is seven inches long has 1 gram of protein. One-third of a medium cucumber has 1 gram of protein. One-sixth of a medium head of iceberg lettuce and 1 ½ cups of shredded leaf lettuce both contain 1 gram of protein. A single medium onion, one medium tomato, and half of a medium summer squash all contain 1 gram of protein. If you threw together all of these ingredients together in a salad, you would have a delicious and nutritious meal that provides you with 11 grams of protein!

Seeing how much protein each vegetable contains helps decide what types of snacks and salads you want to create. Adding bell peppers, onions, carrots, and tomatoes to your salad can quickly increase the amount of protein your meal contains. Likewise, adding raw broccoli as a side to any dish will give you a quick boost of protein that will help you reach your daily amounts quickly. By eating raw vegetables, you are getting more than just protein. Each of these vegetables has its selection of vitamins and minerals they are high in which will help your body carry out important body functions. Some are even important as disease-fighting compounds that are incredibly helpful for you. Be sure to check the other vitamins you can get out of your vegetables before choosing your next meal.

Compared to animal proteins, many plant proteins can be missing essential amino acids. To make up for this, it is important to vary the types of vegetables you eat. While it could be tempting to eat a lot of broccoli or sweet corn to hit your daily values, you will get the most benefit from diversifying your raw vegetable intake. This will also help you acquire other important vitamins and minerals you will need to take you along on your health journey. While you are here, be sure to check out some of our fresh recipes for some delicious culinary inspiration.

Comments

  1. Phyllis Freund September 7, 2020

    What are the benefits of raw dates?

    • Melody Hord September 8, 2020

      Hi Phyllis, Dates are fabulous! They have an array of phytochemicals, vitamins and minerals. HERE is a great article on dates. I eat them daily. I use one or two to sweeten nut milk. Their caramel-like flavor adds such a wonderful taste.

  2. Grady M Townsend September 8, 2020

    It would be very useful to have the protein amounts in vegetables in a chart or list form. Do you have one?
    thanks,
    Grady

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