Spinach

It may surprise you how much protein spinach has. It is also rich in vitamins and minerals, such as vitamin K, folate, iron, vitamin A, vitamin C, potassium and magnesium.

The USDA reports that spinach that has been cooked contains the following amount of protein:

• 5.3 grams per 1 cup
• 3 grams per 100 grams
• 25.8 grams per 200-calorie serving

Consider spinach if you want to increase your consumption of vegetables high in protein. It's a heart-healthy food as well as a good source of plant-based protein. According to a small study with just 27 participants that was published in Clinical Nutrition Research in July 2015, spinach has a significant concentration of nitrates, which help to prevent bad cardiovascular events and high blood pressure. According to the study, eating spinach can lower blood pressure.