20 High Protein Vegetables for Men & Women which Improve Muscle Mass and Stamina

When it comes to protein intake in a diet, people think of animal protein sources as the first choice. Be it meat, cheese or even milk; no one primarily associates a protein-rich diet with vegetables or plant-based sources. While it is true that animal products are rich in protein, it is also true that several vegetables add equally high protein to your diet. Protein is a quintessential macronutrient that everyone needs in their diet. Not just for satiation but also for improving muscle loss and maintaining a healthy weight, proteins have a versatile role. So, if you are considering switching to a vegetarian or vegan diet or simply want to add more vegetables rich in protein to your diet, this article should cover the top 20 vegetables of choice.

How does Protein help with Building Muscle Mass?

You must have heard people drinking a high-protein shake or smoothie after their workout. Ever wondered why? Protein is made of chains of amino acids, which contribute to muscle repair and improve muscle mass after a workout. They also contribute to optimal muscle recovery after a workout. Even studies indicate that consuming a moderate to high protein diet can contribute to better muscle mass during weight loss transformations. However, remember that only eating a high-protein diet doesn’t strengthen muscles. Ideally, it must be backed with proper weight training and exercise for desired results.

Top High-Protein Vegetables for Muscle Mass and Stamina

Getting maximum protein sources from a plant-based diet is possible but correctly planned. You can’t expect to eat beans three times a day for the high protein content and expect to have balanced nutrition with the right levels of vitamins, minerals and other micronutrients. To make the most out of the diet, variety is key. Instead of sticking to one type of vegetable or plant-based item, pick various options. We will highlight the best ones below:

1. Edamame

One bowl of edamame contains 18 grams of protein, which is crazy when you think about it. Not only are they delicious, but they are also perfect to snack on, especially with a light sprinkle of salt and garlic. They are a perfect item for lazy cooking because all you have to do is throw them in some boiling water, a pot or soup or make a quick stir fry out of it. For optimal muscle recovery, studies suggest that the body needs a fast-absorbing protein and the soybean protein source in edamame provides just that.

2. Lentils

Ask any vegetarian or vegan person, and they will tell you the importance of lentils in their diet. Loaded with 16 grams of protein per cup, lentils are a rich protein source with low calories and high fiber. Besides protein, lentils are enriched with important minerals like copper, folate and potassium, contributing to muscle building and stamina throughout the day.

3. Black Beans

While on the topic of beans and lentils, black beans deserve a special mention. Like lentils, even black beans pack in 16 grams of protein per cup. They are rich in a range of vitamins and minerals, including Vitamin B6, potassium and folate. The fiber content in black beans is high too. Including black beans in a vegan diet is very popular, especially because they are versatile. Not just in stews and curry, black beans can be turned into burgers and wraps as well. Studies also link black beans with reduced risks of obesity and diabetes, which is pretty great.

4. Mung Beans

Although not a diverse option, mung beans are a great plant-based protein source. It has 14 grams of protein per cup and is rich in fibers and antioxidants. Studies suggest that eating mung bean protein is related to extra muscle strength. Like most other lentils and beans, mung beans are satiating, which leads to prominent weight loss in the individuals on a diet. You can add them in soups and curries or even add a stir-fried version into veggie and salad bowls for that extra protein kick.

5. Chickpeas

What even is a list of high-protein vegetables if we don’t add chickpeas to the mix? Packing in 14 grams of protein per cup, chickpeas are a public favorite, especially among vegans and vegetarians. Unlike most other plant-based protein sources, chickpeas can be transformed into any meal to enjoy. The high-protein levels in chickpea promote muscle synthesis and even improve the development and growth of the glutes, which is a bonus.

6. Fava Beans

Similar to edamame, fava beans or broad beans are a perfect addition to a high-protein diet. It contains around 13 grams of protein per cup, which is moderate. The broad beans are a complete protein and are loaded with essential amino acids that the body needs to support muscle mass development and growth. Besides protein, broad beans are high in fiber and minerals like manganese that contribute to healthier heart and bone functions.

7. Green Peas

Greens peas are a hit or miss among people. While some enjoy the sweet and unique taste, some don’t. We’d recommend adding green peas into your diet if you want to support muscle mass and stamina throughout the day, especially with 8 grams of protein per cup. Also, they are extremely versatile and easy to cook. It is accessible throughout the year, both fresh and in frozen form. Besides protein, peas are loaded with vitamins like Vitamin A, C and K.

8. Lima Beans

Back to another type of bean, we have Lima Beans. They are very easy to find in your grocery store and contain about 10 grams of protein per cup. Not only does it promote healthy muscle synthesis, but it also supports gut health and digestion. The creamy texture and hearty aftertaste make them a perfect addition to soups and salads, and dressings.

9. Soybean sprouts

Soybean sprouts are a very popular staple in Asian diets and very rightfully so. Not only do they contain around 8 grams of protein per cup, but they also have a crunchy and sweet taste to them as well. So, if you consider a plant-based diet and want a good dose of protein, sprouts are a must-have. Besides muscle building, sprouts also support weight loss, thanks to the high fiber content. They make good alternatives in a vegetarian diet if you don’t want to indulge in beans and lentils anymore.

10. Red Potatoes

Who would’ve thought, right? Potatoes and protein don’t correlate. Whenever someone mentions potatoes, they think about the starch and high-carb levels. That isn’t always the case, especially not with red potatoes. A medium-sized red potato contains around 7-8 grams of protein and has profound levels of water-soluble fibers in them. This supports optimal protein metabolism that promotes muscle growth and strength over time. It has a high level of Vitamin B6 in it as well.

11. Peanuts

Although technically not a vegetable, peanuts are a plant-based source of protein. You get around 8-10 grams of protein per ounce. Not only does it make a good snack, but peanuts are also good as a dip or crushed into salads for that extra protein and crunch factor. Studies suggest that peanut protein supplements can enhance muscle strength and promote muscle mass and building, which is promising.

12. Wild Rice

While eating white rice doesn’t add many benefits to your diet except for the carbs, wild rice is a different ballgame. This nutrient-rich rice is high in protein and packed with a range of vitamins and minerals in them. A cup of cooked wild rice contains around 6-7 grams of protein. So, if you are looking for plant-based protein sources to add to your diet, switch white rice with wild rice. Pair that with greens and substantial protein sources like beans or legumes, and you are good to go.

13. Brussels Sprouts

If you think brussels sprouts taste bad, it is likely because you aren’t cooking them right. They are very underrated but pack in 5-6 grams of protein per cup. So, not just for muscle strength and mass, they make a quick and tasty snack that won’t affect your weight in the slightest. However, since it is a cruciferous vegetable, eat it with caution. If you have thyroid disorders, this should be eaten in moderation.

14. Spinach

Spinach has a good name in the vegan and vegetarian community, especially because of the smoothie trends. Besides containing around 6 grams of protein per cup, spinach packs in many other nutrients like Vitamin C, Vitamin K, fiber, iron, etc. It supports muscle recovery and skeletal muscle fitness after exercise and workout and also supports weight loss in diets. However, spinach should be eaten in moderation, especially for renal disorders.

15. Sweet Potatoes

Although a little less than red potatoes, sweet potatoes contain around 5 grams of protein for a medium to large-sized potato. They are versatile to cook and can be added to soups, made into fries or desserts. Besides the protein levels, sweet potatoes are rich in beta carotene, which supports the overall well-being of an individual by optimizing their immune system.

16. Snow Peas

With 5 grams of protein per cup of serving, snow peas make a good choice of vegetable with a decent protein level. Not only does it support muscle mass, growth and recovery, but snow peas are also making a good and healthy snack option too. Alongside protein and fiber, you can also get a good level of Vitamin C from snow peas, which is again a benefit you won’t regret indulging in.

17. Artichokes

Not that easily accessible worldwide, artichokes contain around 5 grams of protein per cup. This is about cooked artichokes. Besides the protein levels, artichokes are enriched with fibers and are low in calories, which supports muscle recovery and strength after a tedious workout session. You also get ample Vitamin C and K levels, which support overall health and bodily functions. Artichokes can be eaten as a dip, but they are good in stews or toppings on pizzas.

18. Broccoli

Broccoli is a vegetable that gets a bad reputation because of its taste and appearance. Not only is it easy to cook, but it also tastes delicious if you cook it right. As for the nutritional benefits, a cup of cooked broccoli contains 5 grams of protein and ample water-soluble fiber. The antioxidants in broccoli have cancer prevention properties, making them a good inclusion to almost every diet. Also, they can be made into soups and stir fry, further accentuating their versatility.

19. Asparagus

With around 4-5 grams of protein per cup, asparagus is known for its impacts on muscle building and muscle strength after a row of workout and strength training. They are fairly easy to cook and take on the taste of the aromatics you add to them. Along with an optimal dose of protein, asparagus is also rich in vitamins like Vitamin A, C and K, along with essential minerals like folate.

20. White Mushrooms

Mushrooms have a good reputation for their protein levels. However, nothing beats the white mushrooms. White mushrooms contain around 4-5 grams of protein per cup when cooked compared to the other variants. Also, they are easy to cook and flavor since they take on the taste of the aromatics and spices you add to them. They are also a potent source of fiber and antioxidants that protect the body from the risks of several chronic diseases.

Conclusion

Plant-based protein sources are equally rewarding if you want the best for your body and improve your muscle mass and stamina. You just need to find the right sources and know how to cook them to extract most of the nutritional benefits. We hope this article gives you a detailed insight into some of the high-protein vegetables charts that can make a good part of your daily diet.