We often find ourselves in position where we need more protein sources because it’s essential for muscle building, growth and recovery. As physically active people we need protein to maintain our muscle mass and make sure that we’re performing on an optimal level so while the best sources of protein are mainly meat products we can increase our intake by eating vegetables with high protein low carbs profile so we add a few more grams of protein from a natural source.
The following vegetables are a great source of protein among other healthy nutrients and even if you’re not looking to increase your protein consumption, it’s a good idea to add them to your day-to-day diet.
Kale is one of the vegetables with high protein low carb profile that has the highest amount of protein per 100 grams on our list and the amount is 4.3g. Aside from the fact that it’s rich on protein it has a very dense nutrient profile packed with other healthy compounds for our bodies. It has a lot of antioxidants among which are kaempferol and quercetin.
These antioxidants are important and very healthy because research has discovered that they are able to decrease blood pressure and help us prevent any heart diseases and type II diabetes.
Kale also contains fiber, carbs, vitamin A and vitamin C among other beneficial nutrients.
The second best on our list of vegetables with high protein low carb profile are the Brussels sprouts and they contain 3.4g protein in 100 grams. It’s a very healthy cruciferous vegetable that has a lot of other nutrients including vitamin C and vitamin K, fiber and carbs.
Research involving Brussels sprouts revealed that it might help be extremely beneficial in lower the risk of getting cancer such as cancer of the colon.
Aside from being the third best vegetables with high protein low carbs profile having 3.3g protein in 100 grams, they are also very delicious and packed with valuable nutrients. They also contain about 12g of carbs but a whopping 10g of them are from fiber making the net Carb count very low and beneficial for people on low carb or keto diets. It also contains a prebiotic called inulin that feeds the healthy bacteria living in our gut.
Artichokes are also good for keeping your heart healthy too. A research done on individuals who had high cholesterol levels and were given juice from squeezed artichokes, they all had less markers of inflammation and a much better blood vessel functionality.
Another vegetable that had to be on your vegetables with high protein low carbs list is spinach because it has 2.9g protein in 100 grams. It’s also one of the healthiest leafy green vegetables available to us on the planet because it has a lot of great health benefits that keep our body in shape. Some research indicates that it can even help with DNA damage prevention while also improves the health of our hearts. It also has some benefits for fighting off known eye diseases including macular degeneration and cataracts.
It’s also a great wellspring of beneficial vitamins and minerals especially the vitamin K. It’s also the perfect vegetable if you’re trying to cut down on carbs.
A vegetable that is often referred to as superfood because it does it all. It contains 2.8g protein in 100 grams. It’s a cruciferous vegetable like the kale and there’s a lot of research to support the many benefits of this amazing food.
It was discovered that it’s able to lower the insulin resistance in people who suffer from type II diabetes and scientists believe it has compounds that protect us from different types of cancer. It also contains about 6g carbs out of which 2 are fiber and has a lot of vitamin K and vitamin C.
One of the vegetables with high protein low carbs profile although it’s not as high as the kale it has a significant amount of 2.2g of protein in 100 grams. It’s very delicious when prepared the right way and it also contains about 5g of carbs out of which 4 are fiber which means the net carb value would be just 1g. Because of this it’s perfect for those that are on the keto diet or are maintaining a diet low on carbs.
Asparagus also has the vitamins C, K and A. Some research discovered that it’s able to stop the growth of a few known cancers and some studies done on animals have indications that it’s helpful for diminishing anxiety and supporting brain health.
Avocados are actually fruits but most people eat them in a salad with other vegetables which is why we decided to put them on this list. They are very delicious and have a unique taste. They are extremely low on carbs considering they have 13g but 10 of those are fiber, and they contain a lot of healthy fats while their protein amount is 2g per 100 grams.
One of the healthy fats found in avocados is called monounsaturated fat and it’s very advantageous for your health. Avocados were found by researchers to diminish the LDL cholesterol and triglyceride levels in some studies although more studies are needed to be absolutely sure. Aside from the healthy fats and protein they also have significant levels of vitamin C, potassium and folate.
These vegetables with high protein low carbs profile are packed with many great nutrients including antioxidants that scientists believe might help with inflammation, lower the risk of cancer and prevent oxidative harm of fats and cholesterol.
The bell peppers have 2g of protein in 100 grams but they also contain about 6g carbs and 3g fiber. They are an excellent wellspring of vitamin A and vitamin C as well.
As we go down the list we’re getting to the vegetables that aren’t that high in protein content but that doesn’t mean you should disregard them entirely. Cauliflower is a very popular vegetable used in many cuisines because it can be used in many different ways.
It’s often served as an alternative to potatoes, rice and other food that has a high carb profile. The protein content of cauliflower amounts to 1.9g in 100 grams but it also has 5g carbs and 3g fiber. Vitamins K and C are also present in cauliflower.
These are the 9 vegetables with high protein low carbs profile that made our list and while there are many that we didn’t mention, we believe that these are the ones everyone should focus on if they are looking to increase their protein intake. If you have any suggestions or a vegetable we didn’t mention but deserves to be on the list, feel free to post in the comments below or contact us directly via email.