Animal products are the most common sources of protein. But, a lot of plant-based products also have this macronutrient, like some green leafy vegetables. To give you a better idea, here are seven leafy greens rich in protein.
Spinach is a popular food in the vegan community due to the numerous nutrients it contains, such as calcium, iron, and some B vitamins. But, here’s another reason to include this leafy green in your vegan diet. You can also get about 2.9 grams of protein for every 100 grams of spinach. So, you’re definitely getting a lot of nutrients from this food. The best part is that you can add this veggie in various recipes, like smoothies and salads.
2. BRUSSELS SPROUTS
Some of you may avoid eating Brussel sprouts because of their unfavorable flavor and odor, especially when boiled or overcooked. As such, this veggie is probably the least favorite food in this list of leafy greens rich in protein. However, a hundred grams of this cruciferous vegetable will not only provide about 3.4 grams of protein. You can also get fiber and other nutrients from this leafy green, like magnesium, iron, calcium, and vitamin K. To make this veggie flavorful, you can saute it with olive oil until it caramelizes, bringing out its mild nutty flavor.
3. COLLARD GREENS
Collard greens are known for its extremely high amounts of vitamin k. As you know, this specific nutrient plays numerous roles in your body, especially your heart and bone’s health. Aside from that, this cruciferous vegetable can also provide 3 grams of protein per 100 grams. So, don’t forget to add this nutritious food in your diet even though it has a bitter flavor. Remember, bitter foods can offer numerous health benefits.
Kale has been widely known as a superfood for years. This is not surprising because of the various healthful substances it can provide, like vitamin K. Aside from that, you can also get protein from this veggie. In fact, in this list of leafy greens rich in protein, kale has the highest amount, which is 4.3 grams per 100 grams. An added bonus is that consuming kale can help your body produce more collagen, resulting in a youthful complexion.
5. MUSTARD GREENS
Another veggie known for its unappealing flavor is mustard green. But, like other cruciferous vegetables, this leafy green will not only provide about 2.9 grams of protein per 100 grams. Mustard leaves are also rich in numerous healthful substances, such as antioxidants, vitamins, and minerals. In fact, this leafy green is among the most nutritious foods you can add to your diet.
6. ALFALFA SPROUTS
Aside from those leafy greens rich in protein, you can also eat sprouts, like alfalfa sprouts, to meet your daily protein requirement. In fact, a hundred grams of alfalfa sprouts can provide about 4 grams of protein. So, don’t let these tiny plants fool you. Aside from protein, sprouts provide numerous nutrients, such as iron, zinc, and B vitamins. However, there are some cases when eating raw sprouts resulted in food poisoning due to bacterial contamination. For this reason, people with a weak immune system should avoid consuming the tiny plants. Cooking the sprouts can also help kill the harmful bacteria present in these nutritious foods.
In terms of popularity, watercress is the least popular product in this list. However, this leafy green can offer the same nutrients as spinach, albeit in lesser amounts. For example, you can only get about 2.9 grams of protein for every 100 grams. Nonetheless, if you’re looking for a delicious alternative for spinach or kale, you can try watercress. Like spinach, this leafy green is also a great addition to your salad and smoothie recipes.
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