Protein is a dietary component and an essential nutrient, which means your body needs it but can’t produce it on its own. Proteins are the building blocks of the tissues in your body. They form hair, skin, muscle, blood vessels and just about everything in your body except for bones and teeth. Increasing the amount of protein you eat can improve your health by keeping you leaner, stronger and more energetic.
There are many vegetables and fruits that contain protein. Here are some of the most common:
Lentils – Lentils are a great source of protein. One cup of lentils contains 18 grams of protein. They also contain fiber, iron and B vitamins.
Peas – Peas are another great source of vegetable protein. One cup of peas contains 7 grams of protein and they’re also rich in fiber, vitamin C and manganese.
Broccoli – Broccoli is one of the best sources of plant-based protein available. It contains over 6 grams per cup and is also rich in vitamin C, calcium, potassium and fiber.
Spinach – Spinach is another green leafy vegetable that’s high in protein as well as vitamins A, K, E and folate. It’s also an excellent source of iron which can be hard to find in vegetables!
There are many vegetables and fruits that contain protein. Here is a list of vegetables and fruits that have protein:
Vegetables:
Beetroot – 1g per 100g (raw)
Broccoli – 2.6g per 100g raw (cooked)
Cucumber – 0.2g per 100g raw (cooked)
Lettuce – 1.0g per 100g (raw)
Onions – 0.8g per 100g raw (cooked)
Potatoes – 2.5g per 100g raw or 4.4g per 100g cooked
Radishes – 0.7g per 100g raw (cooked)
Spinach – 3.2 g per 100 g raw or 6 g per 100 g cooked
Vegetables and fruits that contain protein
There are a few vegetables and fruits that contain protein. The amount of protein in these foods is low, but it’s still a good idea to include them as part of your diet.
Vegetables that contain protein include:
Asparagus
Beans
Broccoli
Cabbage
Carrots
Green peas
Mushrooms
Onions
Spinach
Fruits and vegetables are typically low in protein. But some do contain protein, including the following:
Beans and legumes — Beans, lentils, peas and soybeans are good sources of dietary protein. One cup of cooked beans has about 15 grams of protein.
Vegetables — Potatoes, green leafy veggies (such as spinach) and broccoli are also good sources of dietary protein. A cup of boiled potatoes has about 4 grams of protein.
High Protein Vegetables
Vegetables are low in calories, but high in vitamins, minerals and fiber. They’re also great sources of protein and you can eat them raw or cooked.
Some vegetables contain more protein than others, so here are some of the top sources:
Leafy greens (lettuce, spinach, kale)
Asparagus
Broccoli
Cauliflower
Spinach is one of the best vegetable sources of protein. It’s also a good source of iron, magnesium and folate. One cup of cooked spinach contains 5 grams of protein. You can use it in place of lettuce in sandwiches or as a topping for pizza or pasta dishes. You can also add it to soups and stews or cook it with eggs for breakfast!
Kale is another leafy green that’s packed with vitamins A and C and other nutrients like potassium and calcium. One cup contains 3 grams of protein. You can use kale in salads or add it to soups or stews for extra flavor. If you don’t like the taste of kale by itself, try adding lemon juice or vinegar to help cut through some of its bitterness.
What veggies and fruits have protein?
As a general rule, fruits, vegetables and grains contain little to no protein. But there are some exceptions. For instance, many nuts and seeds are rich in protein. Here are some examples:
Chia seeds provide 4 grams of protein per ounce (28 grams).
Sesame seeds provide 5 grams of protein per ounce (28 grams).
Almonds provide 6 grams of protein per ounce (28 grams).
Walnuts provide 6 grams of protein per ounce (28 grams).
Sunflower seeds provide 7 grams of protein per ounce (28 grams).
Vegetables and fruits that contain protein
There are many types of fruits and vegetables that contain protein. For example, potatoes are a good source of vegetable protein, as are beans and peas. The table below lists some of the most common plant sources of protein:
Vegetable Protein Content (per 100g)
Potato 7g
Broccoli 3-5g
Brussels sprouts 4-5g
Cauliflower 2-3g
Carrot 2-3g
Cucumber 2-3g
Vegetables and fruits that contain protein
Vegetables are a great source of protein. Most vegetables contain a small quantity of protein, but it’s still enough to make a difference. Vegetables like spinach, peas, broccoli and asparagus are especially good sources of vegetable protein.
Fruits also contain some protein, but they’re not nearly as high in the nutrient as vegetables are. Some fruits do contain more protein than others though. For example, bananas have about 1 gram of protein per 100 grams. That’s pretty good considering how much potassium they have! Other fruits that have more protein include avocados, oranges and apples.
There are many fruits and vegetables that contain protein.
Here are some examples:
1. Broccoli – 2 grams per cup
2. Spinach – 2 grams per cup
3. Mushrooms – 1 gram per cup
4. Asparagus – 2 grams per cup
5. Avocado – 3 grams per medium avocado (100 grams)
Vegetables are a great source of protein. The following vegetables have the most protein:
1. Broccoli – 1 cup contains 4 grams of protein
2. Kale – 1 cup contains 3 grams of protein
3. Spinach – 1 cup contains 3 grams of protein
4. Asparagus – 1 cup contains 2 grams of protein
5. Cauliflower – 1 cup contains 2 grams of protein
6. Okra (bhendi) – 1/2 cup contains 2 grams of protein