Top ten high-protein foods and vegetables, most of the food ingredients commonly used in our lives are high-protein foods, so do you know what the top ten high-protein foods and vegetables are? Look at the top ten high-protein foods and vegetables with me.
Top ten high-protein foods and vegetables 1 1 soybean
Want 18, 46g vegetarian protein from protein per cup, eat edamame. Young edamame is not only delicious, but also nutritious! Get calcium, zinc and magnesium from this popular Asian food. Before serving, you can simply steam or bake according to your preference. Or open them to make paella or rice with beans in it, or even jiaozi, soup and dipping sauce.
2. Green beans
Green peas are also rich in protein. A cup of boiled peas contains 8 or 24 grams of nutrients, so you can store them as a reliable source of plant protein. By contrast, a cup of cooked fresh green beans contains 8 or 58 grams of protein. Make your own delicious soup and put it next to the main course with meat, or make them the main characters of a meal, such as spaghetti with spring rolls or curry peas with Indian flavor.
3. Potatoes and sweet potatoes
Who doesn't like baked potatoes? If you haven't noticed that they are from protein, a baked potato can provide an impressive 7 or 86 grams of protein. Cooked potatoes have almost the same protein content, if you like to cook them this way. Just remember to keep your skin smooth and avoid the loss of protein, vitamins and minerals. If you are looking for other potatoes, baked sweet potato is a very nutritious carbohydrate and a source of protein. A cup of baked sweet potato meat with skin contains 4 and 02 grams of protein.
Sprinkle pepper and salt on potatoes, then sprinkle fresh potato chips on them, or sprinkle cheese, sour cream or a small piece of butter on them to enjoy a guilty pleasure. Soak potatoes in beans and vegetable peppers to make a meal. Or use meat to make the meat delicious.
4. Green leafy vegetables
Besides being rich in nutrients such as calcium, vitamin K, folic acid, iron and carotenoids, green vegetables are also an important source of protein. So how do you stack all kinds of greens? Spinach ranks first with protein content of 5-35g. You can start your day with spinach omelet or healthy boiled eggs and withered spinach. Or make a salad at lunch, or make a milkshake or soup to relieve hunger. Spinach can also be used as a healthy food, which can be eaten with garlic or even tomatoes.
What if spinach is not your favorite green vegetable? You have many other options. A cup of cooked cabbage contains protein 5 15g, beet leaves contain protein 3,7g, and kale contains protein 3,47g. All powerful choices. It depends on your favorite taste and cooking method.
5. Sweet corn
Corn is a very popular food. It is simply baked and eaten with some spices, butter or lemon. You can also enjoy the sweet lollipops cooked from corn kernels. Or use them in recipes such as salads, taco fillings or summer salads. In cold weather, whether there is seafood or not, a delicious corn chowder can satisfy people. So how much protein does corn contain? A cup of boiled sweet corn can get 5 or 08 grams.
6. Pumpkins in winter
A cup of boiled pumpkin contains 5. 08g of protein. Stir-fry onions, garlic and some herbs to make a delicious hodgepodge and eat it with the main course. Or make a pumpkin soup, add pumpkin to steamed couscous, or even turn it into spicy mashed potatoes with nutmeg or fennel powder.
7.artichokes
Preparing artichokes is hard, but it's worth it! A cup of artichoke can get 4 or 86 grams of protein. It is healthier to dip artichokes in delicious cheese or mix artichokes with cabbage and yogurt.
8.asparagus
As a seemingly small vegetable, asparagus contains 4 to 32 grams of protein. Peel asparagus and bake or fry with salt, pepper and oil. Or simply make a delicious egg tart! Asparagus lemon risotto or asparagus wild rice salad is also delicious.
9. Cruciferae vegetables
For those who are looking for the source of plant protein, another wise choice is cruciferous vegetables, such as Brussels sprouts, broccoli, cauliflower and cabbage. 3-98g/ cup of cooked Brussels sprouts, 3-72g/ cup of broccoli, 2-28g/ cup of cauliflower and/or-9g/cup of Chinese cabbage. Although they are all suitable for barbecue or stir-frying, you can also make coleslaw with cabbage, cauliflower for cauliflower rice, or broccoli for grilled cheese sauce and broccoli for soup and salad!
10, mushroom
Each cup of mushrooms contains 3 to 4 grams of protein. Because they have different tastes, your choice of mushrooms depends on what kind of mushrooms you have on hand. When you use mushrooms, you can stir-fry them with broth and wok. A cup of fried mushroom slices contains 3-35g of protein. Ordinary white mushrooms contain 3 to 87 grams of nutrients and taste delicious when fried with herbs, mushroom stuffing or pasta.
Top Ten High Protein Foods and Vegetables 2 1 Coprinus comatus
Protein content: 26.7g/100g.
Coprinus comatus is a medicinal fungus with high content of protein, sweet and smooth taste, benefiting the spleen and stomach, clearing away heart fire and calming the nerves. Regular consumption can help digestion, increase appetite and treat hemorrhoids, and its calories are not high.
2. Agrocybe aegerita
Protein content: 23 1g/ 100g.
Agrocybe aegerita is rich in protein, with the highest methionine content, eight essential amino acids, vitamin B2, iron, potassium, zinc and selenium. Modern medical experiments have proved that Agrocybe aegerita has the special effects of anti-aging, lowering cholesterol, and preventing cancer, and the calorie is not high.
3. Broad beans
Protein content: 2 1, 6g/ 100g.
Broad beans have the effect of strengthening the brain. It is rich in nutrients, such as dietary fiber, calcium, potassium, carotene and so on. Traditional Chinese medicine believes that broad beans have the functions of tonifying the middle energizer, invigorating qi, astringing essence and consolidating intestines, and the fat content of broad beans is low.
4.tremella fuciformis
Protein content: 10g/ 10g.
Tremella contains trace elements such as sulfur, iron, magnesium, calcium and potassium in addition to protein, crude fiber, inorganic salts and a small amount of vitamins. In addition, tremella fuciformis is a tonic, which has the effects of invigorating spleen, stimulating appetite, invigorating qi, clearing intestine, tranquilizing mind, nourishing brain, moistening intestine and relaxing bowels, and its calorie is relatively low.
5. Pleurotus ostreatus
Protein content: 2 1, 8g/ 100g.
Pleurotus ostreatus is rich in nutrition, containing crude protein, crude fiber, calcium, phosphorus, iron, vitamin B, vitamin C, folic acid and other essential amino acids, which are very beneficial to human health, and the fat content is not high, so it is not easy to gain weight if eaten frequently.
6.peas
Protein content: 20g/ 100g.
Peas are rich in vitamin A and have the effect of beauty beauty, so eating peas in moderation is also good for the skin. In addition, peas contain dietary fiber, which has the functions of dredging large intestine, protecting eyesight and losing weight.
7. Dutch beans
Protein content: 14g/ 100g.
Dutch bean contains unique phytoagglutinin, phytochemicals and gibberellin, which plays a very important role in enhancing human metabolic function, and is also conducive to laxative, beauty slimming and cancer prevention.
8. Porphyra
Protein content: 28.2g/100g.
Porphyra has diuretic, hypolipidemic, hematopoiesis and blood enriching effects, and can prevent goiter and promote human growth and development. In addition, laver is rich in dietary fiber, which can keep the intestines healthy.
9, edamame
Protein content:13,6g/100g.
Soybean is not only delicious, but also rich in nutritional value. It is rich in plant protein, calcium and other trace elements. You can simply steam or bake the back to the table according to your preference, and you can also use it to make jiaozi or stew.
10, Auricularia auricula
Protein content: 12, 1g/ 100g.
Auricularia auricula is a kind of food with high protein and low fat, and it also contains a polysaccharide substance, which can reduce the cholesterol level in the blood, lose weight and fight cancer.
Conclusion: What are the foods with low fat and high protein? They are mainly beans, mushrooms and seaweed. Shrimp, clam, sea cucumber, oyster, abalone, squid and other aquatic products are also low-fat and high-protein foods. Meat food is high in protein and fat and is not recommended.
Top Ten High Protein Foods and Vegetables 3 1 Soybean
Soybean is a fresh soybean with pods, and its internal protein content accounts for 40%, which is the highest dietary fiber content among many vegetables. The cooking method of edamame is also very simple. Just boil it in water, and then take it out and dip it in soy sauce, vinegar, red oil and other seasonings to eat.
2. peas
Pea is a plant native to the Mediterranean and Central Asia. It contains comprehensive and balanced nutrition. Besides containing a lot of protein, it also contains fat, minerals and carbohydrates. However, peas are relatively difficult to digest, and people with indigestion symptoms should not eat too much.
Step 3: potatoes
Potato is one of the four important food crops in the world. Rich in plant protein, vitamin C and dietary fiber, the nutrients in potatoes are very easy to absorb. Potatoes can be made into various home-cooked dishes, as well as snacks such as mashed potatoes and French fries.
4. Sweet potato
Sweet potato is a kind of crop with comprehensive nutrition. Its nutritional components include protein, fat, vitamin C, vitamin A, carotene, calcium and potassium, and eight amino acids. It can be used for baking cooked food, slicing, drying and storing for slow eating.
5. Sweet corn
The nutrients in sweet corn are much higher than those in common corn, including protein, lysine and selenium. Proper consumption of sweet corn can not only make us supplement a lot of protein, but also fight some diseases.
6.pumpkin
Pumpkin is a plant originating from Mexico to Central America. It was introduced into China only in the Ming Dynasty. It can be cooked with onions, garlic and herbs, or it can be made into delicious pumpkin soup. People who like sweet ingredients should not miss it.
7.asparagus
Asparagus is widely planted in Heze, Xuzhou and other places in China. Asparagus is a food rich in vitamins and trace elements. Eat it, and you can supplement many people's protein. The cooking method of asparagus is very simple. We can fry with scary, mushrooms and other ingredients.
8.artichokes
Artichoke is a very precious vegetable with strong health care function. The place where it is eaten is the bract in the bud. Enjoy the reputation of "the king of vegetables" abroad. We can eat it with yogurt and cabbage.
9.mushrooms
There is a saying that each cup of mushrooms contains three to four grams of protein. If we want to supplement protein, we can make chicken soup with mushrooms, or use some mushrooms when cooking or barbecuing.
10, cruciferous vegetables
Cruciferae vegetables include cauliflower, cabbage, broccoli and other ingredients, all of which are suitable for cooking and barbecue. If you want to supplement protein by eating vegetables, cruciferous vegetables will be a very good choice.