Protein is an essential nutrient your body uses to build and repair tissues.
Although animal foods are usually highest in protein, some plants also contain decent amounts.
Here are 10 healthy vegetables that contain a fair amount of protein.
Watercress is a cruciferous plant that grows in water and has a high protein content.
One cup (34 grams) of chopped watercress contains 0.8 grams of protein and 100% of your RDI of vitamin K. It also has good amounts of B vitamins, calcium, manganese, potassium, vitamin A and vitamin C (1).
Protein Content: A 1-cup (34-gram) serving of watercress contains 0.8 grams of protein, while 100 grams of watercress contains 2.3 grams. Protein accounts for 50% of its calories.
2. Alfalfa Sprouts
Alfalfa sprouts are very low in calories, but rich in nutrients.
A couple of studies performed in animals demonstrated that alfalfa sprouts can reduce cholesterol levels. This was thought to be due to their high content of saponins, a group of compounds that can lower cholesterol (9, 10).
One study treated 15 people who had high blood lipid levels with 40 grams of alfalfa seeds, three times daily, for eight weeks. These people had a 17% reduction in total cholesterol and an 18% reduction in “bad” LDL cholesterol (11).
Protein Content: A 1-cup (33-gram) serving of alfalfa sprouts contains 1.3 grams of protein, while 100 grams of alfalfa sprouts contains 4 grams. Protein accounts for 42% of its calories.
Spinach is one of the most nutrient-dense leafy green vegetables you can eat.
Protein accounts for 30% of its calories and it contains all the essential amino acids. A 1-cup (30-gram) serving provides 1 gram of protein and 181% of the RDI for vitamin K (16).
Besides its high protein content, spinach contains plant compounds that can increase antioxidant defense and reduce inflammation (17).
In one study, 20 athletes who took spinach supplements for 14 days experienced reduced oxidative stress and muscle damage (18).
Another study gave nitrate-rich spinach to healthy participants and measured its effects on their levels of nitric oxide, a signaling molecule normally used in the body to widen the blood vessels.
The study also measured endothelial function and blood pressure. Nitrate-rich spinach was found to increase nitric oxide, improve endothelial function and lower blood pressure, all of which can improve heart health (19).
Protein Content: A 1-cup (30-gram) serving of raw spinach contains 0.9 grams of protein, while 100 grams of spinach contains 2.9 grams. Protein accounts for 30% of the calories in spinach.
4. Chinese Cabbage or Bok Choy
Chinese cabbage, also known as bok choy, is a good source of vegetable protein.
One cup (70 grams) of Chinese cabbage contains 1 gram of protein. It’s also an excellent source of folate, calcium, potassium, manganese, iron and vitamins A, C and K (21).
A number of cell studies showed that Chinese cabbage is rich in compounds with antioxidant activity. Its outer leaves appear to contain the most antioxidants. Plus, it has been shown to have anti-inflammatory properties (22, 23, 24).
Chinese cabbage is used in many Asian recipes, such as stir-fries, kimchi, soups and spring rolls.
Protein Content: A 1-cup (70-gram) serving of shredded Chinese cabbage contains 1 gram of protein, while 100 grams of Chinese cabbage contain 1.5 grams. Protein accounts for 28% of its calories.
Asparagus is a very popular vegetable with a high nutrient content.
A 1-cup (134-gram) serving contains 2.9 grams of protein. It is also an excellent source of B vitamins, folate, copper, manganese, phosphorus, magnesium, and vitamins A and K (27).
Asparagus is thought to have anti-inflammatory and anticancer properties (28).
Asparagus can be cooked in the oven, grilled, boiled, steamed or pan-fried and it is wonderful in salads or as a side dish.
Protein Content: A 1-cup (134-gram) serving of asparagus contains 2.9 grams of protein, while 100 grams of asparagus contains 2.2 grams. Protein accounts for 27% of the calories in asparagus.
6. Mustard Greens
Mustard greens belong to the Brassica family and are very similar to kale but with a distinct mustard flavor.
A 1-cup (56-gram) serving of mustard greens provides 1.5 grams of protein, as well as 348% of the RDI for vitamin K and 118% of the RDI for vitamin A. It is also high in manganese, calcium, potassium, B vitamins, vitamin C and vitamin E (31).
A test-tube study demonstrated that steaming mustard greens increases their ability to bind to bile acids. This may help them reduce cholesterol levels (33).
The same study found that steaming may have similar positive effects on collard greens, kale, cabbage, green peppers and broccoli.
This veggie can be steamed, boiled, sautéed or simply eaten raw in salads.
Protein Content: A 1-cup (56-gram) serving of chopped mustard greens contains 1.5 grams of protein, while 100 grams of mustard greens contain 2.7 grams. Protein accounts for 25% of the calories in mustard greens.
Broccoli is a very popular vegetable that also happens to be high in protein. It can be enjoyed raw or cooked.
A 1-cup (91-gram) serving of raw chopped broccoli can provide 2.6 grams of protein, including all the essential amino acids. It also contains plenty of folate, manganese, potassium, phosphorus and vitamins C and K (34).
For all these nutrients, a 1-cup serving of broccoli contains only 31 calories.
Like mustard greens, broccoli has a higher capacity to bind to bile acid when it’s steamed than when it’s raw, so eating steamed broccoli may help reduce cholesterol levels in your blood (33).
Additionally, broccoli can help improve liver health by stimulating detoxification and the production of antioxidant compounds in the liver (40).
Broccoli can be steamed, roasted, baked or sautéed. You can use it to make tasty side dishes, soups and sauces.
Protein Content: A 1-cup (91-gram) serving of chopped broccoli contains 2.6 grams of protein, while 100 grams of broccoli contain 2.8 grams. Protein accounts for 20% of the calories in broccoli.
8. Collard Greens
Collard greens are a dark green, loose-leafed vegetable from the same family as kale, broccoli and cauliflower.
They are a source of fatty acids and plant protein. A 1-cup (36-gram) serving contains 0.9 grams of protein with only about 11 calories. The vitamin K content is particularly remarkable, with 230% of the RDI in a 1-cup serving (41).
Additionally, collard greens are an excellent source of calcium, potassium and manganese (41).
Collard greens can also bind to bile acids in your gut, helping to reduce your cholesterol levels. One study showed that steam cooking boosts this benefit (33).
You can enjoy collard greens steamed or sautéed. They’re particularly tasty mixed with other veggies like onions and mushrooms.
Protein Content: A 1-cup (36-gram) serving of chopped collard greens contains 0.9 grams of protein, while 100 grams of collard greens contain 2.5 grams. Protein accounts for 20% of the calories in collard greens.
9. Brussels Sprouts
Brussels sprouts can be a great addition to your diet. They’re a good source of protein, fiber and vitamins.
A 1-cup (88-gram) serving contains 3 grams of protein and up to 3.3 grams of fiber. Brussels sprouts are also rich in folate, manganese, magnesium, potassium, iron, calcium and vitamins K, C, A and B6 (44).
People usually cook Brussels sprouts by boiling, steaming, grilling or roasting. They are an ideal side dish.
Protein Content: A 1-cup (88-gram) serving of Brussels sprouts contains 3 grams of protein, while 100 grams of Brussels sprouts contain 3.4 grams. Protein accounts for 19% of the calories in this food.
Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers.
One cup (100 grams) of cauliflower has 2 grams of protein and 25 calories. It is also a great source of vitamins C and K and minerals like potassium, manganese, magnesium, phosphorus, calcium and iron (46).
The glucosinolate content of cauliflower may drop significantly when it’s cooked. Therefore, cauliflower may be better eaten raw (48).
However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after cauliflower is steamed or microwaved (49).
Like several other vegetables on this list, cauliflower has the potential to reduce cholesterol levels because of its capacity to bind bile acids. Steaming cauliflower increases this capacity (50).
Cauliflower is a versatile vegetable that can be adapted to a variety of recipes. In many cases, it can be used as a substitute for starchy carbs.
Protein Content: A 1-cup serving of cauliflower weighs 100 grams and contains 2 grams of protein. Protein accounts for 19% of its calories.
Take Home Message
Even though vegetables are not very high in protein compared to some other foods, many of them contain good amounts of protein relative to their calorie content.
Plus, these vegetables are high in many other nutrients and have been linked to all sorts of health benefits.
These protein-rich vegetables are a great way to increase the protein and nutrient content of your diet without adding many calories.
A quick note from our founder-
Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.
Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE
That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).
Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
It's completely unaffected by even the strictest diets... and most intense exercises.
This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.
However, there's good news:
Obesity researchers have now discovered a "metabolic jumper cable":
It jolts dead bodyfat back to life.
This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
- Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
- It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
- It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
- It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.
Not only do those layers of "zombie fat" start coming off, but your entire body just works better.
Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.
It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.
One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.
I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.
Don't just take my word for it... watch his short video and decide for yourself.
Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.
Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.