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Fruits & Vegetables High in Protein

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Fruits & Vegetables High in Protein

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Getting the adequate amount of protein is difficult for vegetarians. Fruits and vegetables mostly do not contain the same amounts of protein as meat does. For those who eat more fruit than anything else, getting adequate protein can be even more difficult, since most fruits have little protein and the fruits with the highest protein content have only a little more than 1 g. Vegetables, however, can have as much as 28 g.

Alfalfa Seeds

Alfalfa seeds are sprouted and consumed for their 1.3 g. Sprout alfalfa seeds by soaking them in water and rinsing them periodically until the young alfalfa plants decide to pop out of the seeds.

Artichoke

Cool, boil and drain artichokes. Eating them provides 4.18 g of protein.

Asparagus

Regardless of whether it is canned, cooked, frozen or raw, asparagus contains a hearty amount of protein, with four spears giving 1.54 g.

Avocados

One ounce of raw avocado contains 0.6 g of protein. Avocados have a distinct taste that can liven up salads.

Beans

Beans are notorious for being important sources of protein. One cup of beans can have anywhere from 12 to 17 g. Soybeans have even more protein per cup than beans. A cup of soybeans can contain between 22 and 28 g. Soybeans are often soaked in water in order to create soy milk, which is used as a milk substitute for those who are lactose intolerant.

Peas

Split peas are another protein-loaded food, with a cup of split peas containing 16.35 g. Split peas also have a lot of fiber and are beneficial for the heart. Green peas have around 8 g of protein.

Beets

One cup of beet greens has 3.7 g of protein. Beets themselves contain 0.84 g.

Banana

Bananas have a high protein content compared to other fruits, with a cup of bananas containing 1.22 g.

Blackberries

Blackberries are another fruit that has a healthy dose of protein. Blackberries contain 1 g per cup.

Corn

Corn contains around 5 g of protein per 1-cup serving.

Lentils

Lentils are some of the most protein-packed vegetables around, with 1 cup of lentils containing almost 18 g. Lentils are also significant sources of fiber, fantastic for the heart and provide more iron than most other vegetables.

Others

Other vegetables with protein include broccoli, cabbage, carrots, cauliflower, celery, cucumbers, garlic, lettuce, mushrooms, onions, parsley, peppers, potatoes, pumpkins, radishes, spinach, squash, sweet potatoes and tomatoes. Fruits that contain protein are apples, apricots, blueberries, cherries and grapefruit.

Keywords: split peas, beet greens, fruits and vegetables, alfalfa seeds, sources of protein

About this Author

Charles Pearson has written as a freelancer for two years. He has a B.S. in Literature from Purdue University Calumet and is currently working on his M.A. He has written three ebooks so far: Karate You Can Teach Your Kids, Macadamia Growing Handout and The Raw Food Diet.