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Vegetables as protein
Vegetables as protein

Which Vegetables contain protein?
Would you question the strength of a gorilla, the force of a charging rhinoceros, the speed of a galloping horse? These creatures eat only raw fruits and vegetables so what is it that creates their powerful muscles? It is the protein they consume in their diet.
That idea challenges those of us who associate the meat in our diets as our main source of protein. This got us interested is researching the fruits and vegetables with the highest protein.
A vegetarian may derive much of their protein from dried sources of beans, lentils, chickpeas and tofu, oats, nuts and grains. As there is a move to more conscious eating there are huge amounts of information out there to absorb but this blog focuses on the varieties of our range that are protein rich.
Protein is the essential nutrient used to build and repair muscle/structural tissue. It wears out at a slow but steady rate and therefore needs to be replaced, the source being from our food. After protein is digested it gives us a new supply of amino acids from which the body continuously rebuilds itself. A general recommendation is for 10% of your calorific intake to be protein.
That idea challenges those of us who associate the meat in our diets as our main source of protein. This got us interested is researching the fruits and vegetables with the highest protein.
A vegetarian may derive much of their protein from dried sources of beans, lentils, chickpeas and tofu, oats, nuts and grains. As there is a move to more conscious eating there are huge amounts of information out there to absorb but this blog focuses on the varieties of our range that are protein rich.
Protein is the essential nutrient used to build and repair muscle/structural tissue. It wears out at a slow but steady rate and therefore needs to be replaced, the source being from our food. After protein is digested it gives us a new supply of amino acids from which the body continuously rebuilds itself. A general recommendation is for 10% of your calorific intake to be protein.
Here is a list of our varieties and an indication of protein content:
PEAS
1 cup = 8 grams of protein ~~~ 100g = 5 grams
Protein = 10% of calories of peas
Eaten raw or boiled

WATERCRESS
1 cup = 0.8 grams of protein ~~~ 100g = 2.3 grams
Protein = 50% of calories of watercress
Eaten raw in smoothies, salads or sandwiches
ALFALFA SPROUTS
1 cup = 1.3 grams of protein ~~~ 100g = 4 grams
Protein = 42% of calories of alfalfa
Eaten raw

SPINACH
1 cup = 1 gram of protein ~~~100g = 3 grams
Protein = 30% of calories of spinach
Eaten raw
CHINESE CABBAGE
1 cup = 1 gram of protein ~~~ 100g = 1.5 grams
Protein = 28% of calories of chinese cabbage
Eaten raw and shredded

ASPARAGUS
1 cup = 3 grams of protein ~~~ 100g = 2.2 grams
Protein = 27% of calories of asparagus
Eaten grilled, boiled, steamed or pan-fried
MUSTARD GREENS & KALE
1 cup = 1.5 grams of protein ~~~ 100g = 2.7 grams
Protein = 25% of calories of mustard greens and kale
Eaten steamed and in salads

BROCCOLI
1 cup = 2.6 grams of protein ~~~ 100g = 2.8 grams
Protein = 20% of calories in broccoli
Eaten steamed, baked or stir-fried and as sauce or soup
COLLARD GREENS
1 cup = 1 gram of protein ~~~ 100g = 2.5 grams
Protein = 20% of calories in collard
Eaten steamed or sauteed

BRUSSEL SPROUTS
1 cup = 3 grams of protein ~~~ 100g = 3.4 grams
Protein = 19% of calories in brussel sprouts
Eaten boiled, steamed, grilled, roasted or raw in salads
CAULIFLOWER
1 cup = 2 grams of protein ~~~ 100g = 2 grams
Protein = 19% of calories in cauliflower
Eaten steamed, roasted, stir-fried or raw

GOJI BERRIES
1 cup = 16 grams of protein ~~~ 100g = 14 grams
Protein = 28% of calories in goji berries
Eaten dried
SWEETCORN
1 cup = 4.7 grams of protein ~~~ 100g = 3.3g
Protein = 6% of calories in corn
Eaten steamed, grilled or as baby corn or kernels

PEAS
1 cup = 8 grams of protein ~~~ 100g = 5 grams
Protein = 10% of calories of peas
Eaten raw or boiled

WATERCRESS
1 cup = 0.8 grams of protein ~~~ 100g = 2.3 grams
Protein = 50% of calories of watercress
Eaten raw in smoothies, salads or sandwiches
ALFALFA SPROUTS
1 cup = 1.3 grams of protein ~~~ 100g = 4 grams
Protein = 42% of calories of alfalfa
Eaten raw

SPINACH
1 cup = 1 gram of protein ~~~100g = 3 grams
Protein = 30% of calories of spinach
Eaten raw
CHINESE CABBAGE
1 cup = 1 gram of protein ~~~ 100g = 1.5 grams
Protein = 28% of calories of chinese cabbage
Eaten raw and shredded

ASPARAGUS
1 cup = 3 grams of protein ~~~ 100g = 2.2 grams
Protein = 27% of calories of asparagus
Eaten grilled, boiled, steamed or pan-fried
MUSTARD GREENS & KALE
1 cup = 1.5 grams of protein ~~~ 100g = 2.7 grams
Protein = 25% of calories of mustard greens and kale
Eaten steamed and in salads

BROCCOLI
1 cup = 2.6 grams of protein ~~~ 100g = 2.8 grams
Protein = 20% of calories in broccoli
Eaten steamed, baked or stir-fried and as sauce or soup
COLLARD GREENS
1 cup = 1 gram of protein ~~~ 100g = 2.5 grams
Protein = 20% of calories in collard
Eaten steamed or sauteed

BRUSSEL SPROUTS
1 cup = 3 grams of protein ~~~ 100g = 3.4 grams
Protein = 19% of calories in brussel sprouts
Eaten boiled, steamed, grilled, roasted or raw in salads
CAULIFLOWER
1 cup = 2 grams of protein ~~~ 100g = 2 grams
Protein = 19% of calories in cauliflower
Eaten steamed, roasted, stir-fried or raw

GOJI BERRIES
1 cup = 16 grams of protein ~~~ 100g = 14 grams
Protein = 28% of calories in goji berries
Eaten dried
SWEETCORN
1 cup = 4.7 grams of protein ~~~ 100g = 3.3g
Protein = 6% of calories in corn
Eaten steamed, grilled or as baby corn or kernels

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