Compare to meat, fish and chicken, the protein in vegetables is minuscule for the quantity and is of a poorer quality because of the nature of the amino acids lacking in vegetables. Vegetarians combine vegetables with other plant based foods to overcome that lack of amino acids. To form a complete meal source, vegetables dishes are combined with rice or naan which contain the amino acids lacking in vegetables. Remember that if the protein source is not complete as in the above example, the protein in vegetables is usually burned off as fuel.
| VEGETABLE | PROTEIN (g) | FAT (g) |
| Asparagus | 3g | less than 1g |
| Aubergine | 1g | less than 1g |
| Beans | 9g | less than 1g |
| Beetroot | 2g | less than 1g |
| Broccoli | 3g | less than 1g |
| Brussels Sprouts | 3g | 1.4g |
| Cabbage average | 1g | less than 1g |
| Carrot | 0.5g | less than 1g |
| Cauliflower | 3g | less than 1g |
| Celery | 0.5g | less than 1g |
| Chicory | 0.6g | less than 1g |
| Courgette | 2g | less than 1g |
| Cucumber | 0.5g | less than 1g |
| Fennel | 1g | less than 1g |
| Gherkins | 1g | less than 1g |
| Gourd | 1.5g | less than 1g |
| Leek | 1.6g | less than 1g |
| Lettuce | 0.7g | less than 1g |
| Marrow | 0.5g | less than 1g |
| Mushroom | 2g | less than 1g |
| Okra | 2.4g | 1g |
| Onion | 0.7g | less than 1g |
| Onion Spring | 2g | less than 1g |
| Parsnip | 1.5g | 2.3g |
| Peas | 7g | 1g |
| Peppers | 1g | less than 1g |
| Potato Calories | 1.6g | less than 1g |
| Pumpkin | 0.5g | less than 1g |
| Radish | 0.7g | less than 1g |
| Spinach | 2g | less than 1g |
| Swede | 0.5g | less than 1g |
| Sweetcorn | 2.5g | 1.5g |
| Tomatoes | 2g | 1g |
| Turnip | 0.8g | less than 1g |
| Watercress | 3g | 1g |
| Yam | 2g | less than 1g |
{ 2 comments… read them below or add one }
Vegetarians, don’t despair! Yes, you can combine vegetables with starches (such as tomato sauce with pasta), or combine beans with starches (such as beans and rice), or combine vegetables with beans (such as succotash) to get a complete protein. A great example is seen when looking at ethnic dishes: bean burritos, black beans and rice, and pasta with tomato sauce are a few examples. Populations have survived centuries without meat when meat is not available. So go ahead, have a few meatless meals and know you are getting the protein you need when you have a good variety and different types of food at each meal.
Laurie Beebe, MS,RD
Hi Laurie, Thanks for dropping by and commenting.
Yes i definitely agree, vegetarians, or even potential vegetarians should know that there are lots of recipes out there that give you the combinations you need to get the protein you need.