What fruits and vegetables have the most protein?

June 12, 2022

What fruits and vegetables have the most protein?

Is there protein in fruits and veggies? What comes to mind when most of us think of protein? Usually it’s meat. It’s hard for most people to envision protein in the form of vegetables. However, there are many fruits and vegetables that provide the body with plenty of protein.

If you are switching to a vegetarian/vegan lifestyle or have to reduce meat in your diet for other reasons, you’ll be happy to know that there are other alternatives to get your daily protein. Additionally, protein supplements will help you get the proper amount of protein in your diet. Read on to learn more about the importance of protein and what alternative ways you can get it into your diet besides eating meat.

What is protein?

Do fruits and vegetables have protein?

Protein is a macronutrient that naturally occurs in the body. It is made up of amino acids. Our bodies have many amino acids in them. But histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are amino acids that we primarily extract from the food and drinks we consume. Proteins help repair cells and grow new ones. They also help with building muscle mass and improving the immune system. People who don’t get enough protein typically suffer from hunger, skin disorders, fatigue, moodiness, and their injuries may take longer to heal.

How much protein do you need in a day?

The average Canadian gets enough protein daily, probably more than they should. However, those working out, those on meat-free diets, pregnant women, and adults over the age of 40 may suffer some deficiencies. These groups have to ensure that they get a proper amount of protein to help keep muscles strong. Dietitians suggest that the average adult consume between 10 and 35 percent of protein in their daily calorie count.

Do most people get enough protein?

The daily recommended intake for women is 46 grams of protein and 56 grams for men. Pregnant women will need between 60 and 100 grams of protein to ensure that the foetus developing within doesn’t suffer from deficiencies. Adults should be sure to consume just the right amount of protein and avoid eating or drinking too much. Taking too much protein into the body regularly can also cause weight gain, fatigue, constipation, mood disorders, heart disease, and problems with the organs. People who are looking to gain more muscle can benefit from additional protein. Additionally, as we get older, our bodies absorb protein less efficiently.

Do fruits and vegetables have protein?

You don’t always have to rely on red meat, poultry, or dairy to get your daily protein intake. Many fruits and vegetables have a surprisingly high amount of protein in them. Here are some fruits and vegetables that can be a good source of protein.

What Fruits Have Protein?

Fruits like kiwi actually have protein

  • Guava
  • Avocado
  • Jackfruit
  • Kiwi
  • Apricot
  • Blackberries
  • Raspberries
  • Raisins
  • Bananas
  • Grapefruit
  • Oranges
  • Peaches
  • Cherries

What Vegetables Have Protein?

Many vegetables, like spinach are good sources of protein

  • Peas
  • Spinach
  • Artichokes
  • Corn
  • Asparagus
  • Brussel sprouts
  • Mushrooms
  • Kale
  • Potatoes
  • Watercress
  • Alfalfa sprouts
  • Broccoli
  • Cauliflower


If you want to break away from relying on animal-based proteins, these fruits and vegetables will provide you with plenty of your recommended dose of protein daily.

What fruits have the most protein?

Fruits High in Protein

As you can see above, many fruits have plenty of protein. However, if you want to stick with fruits that have substantial protein, here are the best to consume regularly in grams per cup.

  • Apricot - 2.3 grams
  • Avocado - 4.6 grams
  • Guava - 4.2 grams
  • Jackfruit - 2.8 grams

What vegetables have the most protein?

Vegetables, like Brussel Sprouts have high levels of protein

Just as with fruits, you may want to consume these as an alternative to meat-based proteins. Here are some vegetables with the highest protein in grams per cup.

 

  • Artichokes  - 4.8 grams
  • Brussel sprouts - 4 grams
  • Green peas - 8.6 grams
  • Mushrooms - 4 grams
  • Potatoes - 3 grams
  • Spinach - 5.2 grams

Who should take a protein supplement?

Just because there is plenty of protein in the meats, fruits, and vegetables we consume doesn’t mean that everyone gets enough protein. People who don’t consume these items regularly may not get the protein they need to remain healthy. If you want to ensure that you are getting a high dose of protein daily, it is a good idea to include a protein supplement in your diet. Also, those who follow a rigorous fitness routine should consider taking a protein supplement. Consuming these supplements after working out will help get essential amino acids into the body quickly so that recovery time after a workout is much faster and less painful. It can also increase muscle strength and size.


The most common way to consume protein supplements is through a drink containing protein powder. You can purchase whey protein, an animal-based protein, or get a plant-based protein supplement. One of the most common animal-based proteins is whey concentrate. There is also another animal-based protein called casein, a protein found in milk that digests much more slowly than other animal-based proteins. Whey isolate will have a much higher protein content.

Among plant-based protein supplements, those with lentils, soy, and peas will have higher protein than those that don’t. In addition to these plant-based proteins, there are also hemp, brown rice, chia seeds, flax seeds, quinoa, and alfalfa powders. Some of these powders may be combined to give you the essential amino acids naturally found in animal-based protein powders.

Ultimately, getting enough protein will go a long way in keeping your body healthy. But you must maintain a proper balance so that you won’t get too much protein. And keep in mind that you don’t have to consume more meat to increase your protein intake. Instead, fruits and vegetables with higher protein and protein supplements can help you get the right amount of protein you need daily.



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