Most, are actually not that high compared to animal sources, so vegetarians and other’s are a bit hard pressed in finding good protein sources.
Although proteins coming from meat sources are a more complete protein, we can still get some benefit by mixing and matching/combining with other foods that contain protein.
Fruits And Vegetables High In Protein
Before moving on to fruits and vegetables with protein, you should know that legumes and beans are much higher in protein than any fruit or vegetable, so consider adding those to your diet.
The reality is, most people do get their daily protein requirements through their normal diet.
The only people that might have a protein deficiency would be vegetarians and generally people who don’t consume meats.
With the list below, hopefully you’ll never have a protein deficiency again.
Let’s first start with vegetables then move on to fruits.
Fruits And Vegetables High In Protein – The Vegetables
Broccoli is a great vegetable with a good amount of protein. One cup of cooked broccoli has roughly 4.6 grams of protein.
A normal sized potato (not large) has roughly about 4 grams of protein.
Alfalfa seeds have about 1 gram of protein for every 33 grams
Spinach is an amazing vegetable with an amazing nutrient profile. One cup of cooked spinach has about 5 grams of protein.
Soybeans is a complete protein which has all the essential amino acids. It’s also known for being the number 1 vegetable protein with about 29-30 grams of protein for every cooked cup.
Artichokes are another vegetable with a good amount of protein. 1 large artichoke has almost 6 grams of protein.
Peas are good vegetables with a good amount of protein. Green peas have about 8 grams of protein per 1 cup. Split peas contains about 16.3 grams of protein for every 1 cup.
For every 1 cup of corn, you’ll get about 5 grams of protein.
Lentils are a fantastic vegetable packed with a good amount of protein. 1 cup of lentils will give you approximately 18 grams of protein.
Fruits And Vegetables High In Protein – The Fruits
This may be a surprise to you, but fruits have very little, if not trace amount, of protein.
With that said, here’s a list of good fruits with a bit of protein in it:
Blackberries has about 1 gram of protein per cup.
Blueberries have almost a gram of protein per cup.
Bananas are high on the list of fruits with a good amount of protein with about 1.22 grams of protein per cup.
As you can see, most of the fruits and vegetables don’t have A TON of protein, but when combined together can provide the body with the proper amounts.
If you’re a vegetarian or someone who doesn’t eat meat and you partake in weight lifting, exercises, etc., it’s highly recommended that you invest in a good protein supplement.
There’s plenty of choices out on the market and if you visit your local Whole Foods or health store, I’m sure you’ll be able to find a good selection.
Take these fruits and vegetables high in protein and come up with a power-packed dish that’s both yummy and nutritious at the same time!