Fruits & Vegetables High in Protein
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 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.
Cool, boil and drain artichokes. Eating them provides 4.18 g of protein.
Regardless of whether it is canned, cooked, frozen or raw, asparagus contains a hearty amount of protein, with four spears giving 1.54 g.
One ounce of raw avocado contains 0.6 g of protein. Avocados have a distinct taste that can liven up salads.
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.
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.
One cup of beet greens has 3.7 g of protein. Beets themselves contain 0.84 g.
Bananas have a high protein content compared to other fruits, with a cup of bananas containing 1.22 g.
Blackberries are another fruit that has a healthy dose of protein. Blackberries contain 1 g per cup.
Corn contains around 5 g of protein per 1-cup serving.
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.
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.