What Fruits and Veggies Have High Protein?

December 18, 2025 •

4 min read

While meat and dairy are often cited as primary protein sources, many plant-based options provide a significant protein boost. Including a variety of fruits and vegetables in your diet can be a delicious and effective way to increase your protein intake, especially for those on vegetarian or vegan diets.

Quick Summary

This article lists specific fruits and vegetables with high protein content, detailing their nutritional benefits and how to incorporate them into daily meals. It covers nutrient-dense legumes and surprising fruit options for a well-rounded diet.

Key Points

Top Legume Sources: Edamame, lentils, and chickpeas are protein powerhouses, offering high amounts per serving for plant-based diets.
Green Vegetables: Spinach, broccoli, and Brussels sprouts provide valuable protein, along with crucial vitamins like C and K.
Surprising Fruits: Avocado, guava, and jackfruit contain more protein than many other fruits, making them good additions to varied meals.
Varied Diet for Complete Protein: Eating a wide assortment of plant-based protein sources, like pairing grains and legumes, ensures you consume all essential amino acids.
Other Plant Sources: Don't overlook nuts, seeds (especially chia and hemp), and whole grains for additional protein and nutrients.
Health Benefits: A diet rich in plant-based proteins can contribute to better health outcomes and is more environmentally sustainable.

Protein-Packed Powerhouses: The Highest-Protein Vegetables

When we think of high-protein foods, vegetables might not be the first thing that comes to mind, but many offer a substantial amount of this vital macronutrient. Legumes are especially notable for their protein content, but many other common veggies are great sources as well. Incorporating a mix of these can help ensure you meet your daily protein requirements.

Legumes and Beans

Legumes and beans are the superstars of plant-based protein. They are also rich in fiber, which is essential for digestive health and helps you feel fuller for longer.

Edamame (Young Soybeans): These provide one of the highest protein counts among vegetables, with around 17 grams per cooked cup.
Lentils: A staple in many cuisines, lentils pack about 18 grams of protein per cooked cup and are a fantastic source of iron.
Chickpeas (Garbanzo Beans): With approximately 15 grams of protein per cooked cup, chickpeas are a versatile ingredient, perfect for hummus, salads, and curries.
Green Peas: A humble addition to any meal, green peas offer nearly 9 grams of protein per cooked cup.
Lima Beans (Butter Beans): These creamy beans contain about 15 grams of protein per cooked cup and are also rich in fiber and minerals.

Nutrient-Dense Green Vegetables

Beyond legumes, many green vegetables provide a good amount of protein while also delivering a host of vitamins and minerals.

Spinach: A cup of cooked spinach provides around 5 grams of protein, along with significant amounts of iron and calcium.
Broccoli: Known for its many health benefits, a medium stalk of cooked broccoli contains about 4 grams of protein.
Brussels Sprouts: A cup of cooked Brussels sprouts offers roughly 4 grams of protein, plus high levels of vitamin C and K.
Asparagus: These springtime spears deliver over 4 grams of protein per cooked cup and are also a great source of fiber and folate.
Mushrooms: These fungi-vegetables provide about 6 grams of protein per cooked cup, along with B vitamins.

Surprising Protein Content in Fruits

Most fruits are not a primary source of protein, but some contain more than you might expect and can contribute to your daily intake.

Guava: This tropical fruit is a true standout, offering over 4 grams of protein per cup.
Avocado: Often used in savory dishes, this fatty fruit provides about 3 grams of protein per cup, along with healthy fats.
Jackfruit: The meaty texture of unripe jackfruit makes it a popular meat substitute, offering around 3 grams of protein per cup.
Blackberries and Raspberries: These berries are nutritional powerhouses, with blackberries containing 2 grams of protein per cup.
Dried Apricots: Dehydrated fruits concentrate nutrients, and dried apricots provide a notable 2.2 grams of protein per cup.

Comparison of High-Protein Fruits and Vegetables

To put the protein content of these foods into perspective, the following table compares some of the highest-protein options.


Food (per cup)	Protein Content (approx.)	Category	Other Noteworthy Nutrients
Cooked Edamame	17g	Vegetable (Legume)	Fiber, Iron, Folate
Cooked Lentils	18g	Vegetable (Legume)	Iron, Fiber, B Vitamins
Cooked Chickpeas	15g	Vegetable (Legume)	Fiber, Magnesium, Potassium
Guava	4.2g	Fruit	Vitamin C, Fiber, Antioxidants
Cooked Spinach	5g	Vegetable	Iron, Vitamin C, Calcium
Cooked Broccoli	4g	Vegetable	Vitamins C and K, Fiber
Avocado (cubed)	3g	Fruit	Healthy Fats, Potassium, Fiber
Blackberries	2g	Fruit	Fiber, Antioxidants

Optimizing Your Plant-Based Protein Intake

To ensure you get all the essential amino acids, it's recommended to eat a variety of protein sources throughout the day, as most plant-based proteins are not 'complete' on their own. Pair grains with legumes, or combine different veggies to create a complete amino acid profile. For instance, a meal of lentils and rice provides a complete protein comparable to that found in meat. Don't forget about other plant-based protein sources like nuts, seeds, and whole grains. Chia and hemp seeds are especially notable for their high protein density.

Recipe Ideas to Boost Protein

Lentil and Veggie Soup: Combine lentils, chopped carrots, celery, and a handful of spinach for a hearty, protein-rich meal.
Roasted Chickpea Salad: Toss roasted chickpeas with mixed greens, avocado cubes, and a light vinaigrette.
Guava and Berry Smoothie: Blend guava, blackberries, a scoop of chia seeds, and plant-based milk for a protein-packed breakfast.
Edamame and Vegetable Stir-Fry: Combine edamame with broccoli, mushrooms, and a savory sauce for a quick and satisfying dinner.

The Environmental and Health Benefits

Choosing plant-based protein options can have numerous health and environmental benefits. Diets rich in fruits and vegetables are associated with a reduced risk of heart disease, certain cancers, and type 2 diabetes. Furthermore, a more plant-based diet typically has a smaller environmental footprint, making it a sustainable choice for your health and the planet.

Conclusion

While animal products are often associated with high protein, a rich and diverse array of fruits and vegetables also provide this essential nutrient. From powerhouse legumes like edamame and lentils to unexpected fruits such as guava and avocado, incorporating these foods into your diet is a simple and delicious way to increase your protein intake. By focusing on a variety of these plant-based options, you can easily build balanced, nutritious meals that support your overall health and wellness.

For more detailed nutritional information, visit the USDA FoodData Central website.

Frequently Asked Questions

Legumes like edamame, lentils, and chickpeas contain the highest amounts of protein among vegetables. Green peas, spinach, and Brussels sprouts are also excellent sources.

While most fruits are not high in protein, some provide a surprising amount. Guava, avocado, and jackfruit offer more protein per serving than many other fruits.

Yes, it is possible to meet protein needs on a plant-based diet by consuming a wide variety of plant foods, especially protein-rich options like legumes, grains, nuts, and seeds.

A complete protein contains all nine essential amino acids. While most plant sources are incomplete, soy products (like edamame) and quinoa are complete proteins. Combining different plant sources, such as lentils and rice, can also create a complete protein profile.

Nuts and seeds are often grouped with plant proteins but are distinct from fruits and vegetables. Many, like chia seeds and almonds, are high in protein and healthy fats, making them valuable additions to a balanced diet.

You can add cooked lentils or chickpeas to salads, incorporate edamame into stir-fries, mix spinach into smoothies, or snack on roasted chickpeas.

A cup of cooked spinach contains more protein than a cup of raw spinach. This is because cooking wilts the leaves, concentrating the protein and nutrients, so you consume a larger quantity of spinach in a cooked cup.