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Vegetables as protein

Written by Karen on November 23rd, 2018.      1 comments

protein structure


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's huge amounts of information out there to absorb but this blog focuses on the varieties in 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:


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

pea 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


1 cup = 1.3 grams of protein ~~~ 100g = 4 grams
Protein = 42% of calories of alfalfa
Eaten raw

alfalfa spinach


1 cup = 1 gram of protein ~~~100g = 3 grams
Protein = 30% of calories of spinach
Eaten raw


1 cup = 1 gram of protein ~~~ 100g = 1.5 grams
Protein = 28% of calories of chinese cabbage
Eaten raw and shredded

chincab asparagus


1 cup = 3 grams of protein ~~~ 100g = 2.2 grams
Protein = 27% of calories of asparagus
Eaten grilled, boiled, steamed or pan-fried


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

mustrk kale broc


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


1 cup = 1 gram of protein ~~~ 100g = 2.5 grams
Protein = 20% of calories in collard
Eaten steamed or sauteed

collard bsprouts


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


1 cup = 2 grams of protein ~~~ 100g = 2 grams
Protein = 19% of calories in cauliflower
Eaten steamed, roasted, stir-fried or raw

cauli goji


1 cup = 16 grams of protein ~~~ 100g = 14 grams
Protein = 28% of calories in goji berries
Eaten dried


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

corn multi


Ingrid says ...
I like this protein info - it would be great to read more about which combinations give us a complete range of amino acids too. With many vegetables n=being only 2 or 3 % amino acids or"protein" it could be helpful to know which to combine in meals for the greatest nutritional benefit.