Sadia Salman shares a list of some of the most nutritious vegetables and legumes that are high in protein:

  1. Lentils – One of the best sources of plant-based protein, lentils provide around 18g of protein per cooked cup.
  2. Chickpeas (Garbanzo Beans) – Chickpeas contain about 15g of protein per cooked cup.
  3. Soybeans – Whole soybeans provide around 28g of protein per cooked cup.
  4. Edamame – Provides about 17g of protein per cooked cup.
  5. Peas – Green peas contain around 8g of protein per cooked cup.
  6. Spinach – Provides around 5g of protein per cooked cup.
  7. Broccoli – Contains about 3g of protein per cooked cup.
  8. Kale – Provides around 3g of protein per cooked cup.
  9. Brussels Sprouts – Contain around 4g of protein per cooked cup.
  10. Asparagus – Provides around 3g of protein per cooked cup.

Legumes like lentils, chickpeas, and soybeans are particularly high in plant-based protein. Leafy greens like spinach and kale also pack a decent protein punch compared to some other vegetables.

The recommended daily protein intake for the average adult human is:

  • Women: 46 grams per day
  • Men: 56 grams per day

These recommendations are set by organizations like the Dietary Reference Intakes (DRIs) from the Institute of Medicine.

However, the exact protein needs can vary based on factors such as:

  • Age – Protein needs are higher for children, teens, and older adults
  • Activity level – People who are more physically active generally need more protein
  • Overall health – Individuals with certain medical conditions may have higher or lower protein requirements
  • Body weight – Protein needs are often expressed per kilogram of body weight, around 0.8 g/kg for adults

Most health authorities recommend a protein intake range of 10-35% of total daily calorie intake for adults. This translates to around 46-56 grams per day for the average sedentary lifestyle.

Sadia Salman is a certified nutritionist from Tufts University, USA and the CEO of Diet by Design. She has over 9 years of experience in treating patients with various health issues through food both in Pakistan and in Canada. Most of her work is on managing diseases like hypertension, cholesterol, diabetes etc through weight management. She believes in building a healthy community by educating the masses in any capacity that she can. Her health blogs are a part of her awareness campaign