Which Fruit or Vegetable Has High Protein?

October 31, 2025 •

4 min read

While animal products are widely known as protein powerhouses, some plants contain a surprising amount of this essential macronutrient. Understanding which fruit or vegetable has high protein can significantly boost a vegetarian or vegan diet, providing the necessary building blocks for muscle repair and overall health.

Quick Summary

This guide lists the most protein-rich fruits and vegetables, including legumes like edamame and lentils, along with other high-protein options such as spinach and guava. It details their nutritional benefits and provides ideas for incorporating them into daily meals.

Key Points

Top Vegetable Source: Legumes such as edamame, lentils, and chickpeas provide the most substantial protein content among vegetables.
Highest Protein Fruit: Guava is often cited as the fruit with the highest protein, offering over 4 grams per cup.
Cruciferous and Leafy Greens: Vegetables like spinach, broccoli, and Brussels sprouts also contribute a notable amount of protein per serving.
Versatile Protein: Unripe jackfruit has a texture that makes it a popular plant-based meat substitute.
Complete Protein: Combining legumes with grains, such as lentils with rice, can create a complete protein source, providing all essential amino acids.
Health Benefits: Many plant-based protein sources are rich in fiber, vitamins, and antioxidants, contributing to improved heart and digestive health.

Protein Powerhouses: Top Vegetables with High Protein

When considering plant-based protein, it's essential to look beyond the common assumptions. While fruits generally contain less protein than vegetables, especially legumes, several options can significantly contribute to your daily intake. Legumes, in particular, are exceptional sources, but many other vegetables also offer a good protein-to-calorie ratio.

Legumes Lead the Pack

Legumes often top the list of high-protein vegetables. A single cooked cup of these can provide a substantial amount of protein, making them a staple for plant-based diets.

Edamame: These young soybeans are a complete protein source, meaning they contain all essential amino acids. A cup of prepared edamame can contain around 17 grams of protein.
Lentils: Known for their earthy flavor, lentils are a versatile and inexpensive source of protein and fiber, with about 18 grams per cooked cup.
Chickpeas (Garbanzo Beans): These nutty legumes are a foundation for many dishes, including hummus. Cooked chickpeas provide approximately 15 grams of protein per cup.
Beans: Varieties like black beans, pinto beans, and lima beans offer a wealth of protein, with about 15 grams per cooked cup for black beans.

Notable Leafy Greens and Cruciferous Vegetables

Leafy and cruciferous vegetables might not seem like primary protein sources, but they offer valuable amounts per calorie and are packed with other nutrients.

Spinach: A cup of cooked spinach packs roughly 6 grams of protein, along with an abundance of vitamins and antioxidants.
Broccoli: This popular cruciferous vegetable contains about 4 grams of protein in a medium stalk and is rich in fiber and vitamins.
Brussels Sprouts: These mini-cabbages offer approximately 4 grams of protein per cup, plus fiber and vitamin C.

High-Protein Fruits: Boosting Your Intake with Sweetness

While fruits contain less protein than their vegetable counterparts, some varieties offer a notable boost. These are excellent choices for snacks or additions to meals to increase overall protein intake.

Guava: This tropical fruit often holds the top spot for protein content among fruits, providing over 4 grams per cup. It's also high in vitamin C and fiber.
Jackfruit: The meaty texture of unripe jackfruit makes it a popular meat substitute. It contains nearly 3 grams of protein per cup.
Avocado: More than just a source of healthy fats, a medium avocado provides around 4 grams of protein.
Blackberries and Raspberries: These berries contain a decent amount of protein, with blackberries offering about 2 grams per cup and raspberries with 2.7 grams per cup.

Comparison Table: Protein Content at a Glance


Food (per cooked cup)	Protein Content (approx.)	Category	Other Key Nutrients
Edamame	17 g	Legume	Fiber, Folate, Vitamin K
Lentils	18 g	Legume	Fiber, Iron, Folate
Chickpeas	15 g	Legume	Fiber, Antioxidants
Spinach	6 g	Vegetable	Vitamins A, C, K, Iron
Guava	4.2 g	Fruit	Vitamin C, Fiber
Broccoli	4 g	Vegetable	Vitamin C, K, Fiber
Avocado	4 g	Fruit	Healthy Fats, Potassium

Culinary Tips for Maximizing Plant-Based Protein

To effectively increase your protein intake from fruits and vegetables, strategic preparation is key. Here are a few ways to incorporate these options into your diet:

Combine Legumes with Grains: Pairing legumes with whole grains, like lentils with quinoa, creates a complete protein source. This is a simple, effective strategy for maximizing nutritional value in vegetarian dishes.
Blend into Smoothies: A high-protein fruit like guava or avocado can be blended with protein powder and leafy greens like spinach for a nutrient-dense beverage. This is an easy way to get a quick protein boost on the go.
Roast for Snacks: Roasting chickpeas or broccoli can create a crunchy, flavorful snack. Season with herbs and spices for a healthy, satisfying alternative to processed snacks.
Add to Salads and Stir-fries: Incorporate edamame, lentils, or chopped broccoli into salads and stir-fries for added texture and protein. This makes for a more substantial and filling meal.

The Role of Plant Protein in a Healthy Diet

Plant-based protein sources, including fruits and vegetables, offer numerous health benefits beyond just providing protein. They are often lower in saturated fat and higher in fiber compared to animal proteins, which can support heart health and digestion. Additionally, many protein-rich fruits and vegetables come packed with a variety of vitamins, minerals, and antioxidants, contributing to overall wellness. For those looking to increase their plant-based protein intake, focusing on legumes and specific nutrient-dense options can be highly effective.

Conclusion: Incorporate Variety for Maximum Benefit

While no single fruit or vegetable can compete with a steak in terms of sheer protein quantity, a well-planned diet rich in the right plant-based foods can easily meet your daily protein requirements. By prioritizing legumes like lentils and edamame, and supplementing with high-protein fruits such as guava and avocado, you can construct a delicious and nutrient-dense eating plan. The key lies in variety; incorporating a wide range of these plant-based protein sources ensures you get all essential amino acids and a spectrum of beneficial nutrients. A balanced approach, focusing on whole foods, is the most effective strategy for sustainable health.

For more nutritional guidance, exploring the resources provided by the U.S. Department of Agriculture can offer further insights into healthy eating patterns.

Frequently Asked Questions

Legumes are generally the vegetables with the highest protein content. Edamame, lentils, and chickpeas are particularly high, with edamame offering around 17 grams of protein per cup.

Guava is often recognized as the fruit with the highest protein content, providing more than 4 grams per cup. Other high-protein fruits include jackfruit, avocado, and blackberries.

Yes, it is possible to get enough protein from a varied diet of fruits and vegetables, especially by prioritizing high-protein sources like legumes, and supplementing with other plant-based foods like nuts, seeds, and whole grains.

While all fruits and vegetables contain some protein, the amount varies significantly. Legumes and some greens offer more concentrated sources, while most other fruits and vegetables provide smaller amounts.

Vegetarians and vegans can increase their protein by consistently incorporating legumes like beans, lentils, and edamame, as well as nuts and seeds, into meals. Adding protein-rich vegetables like spinach and broccoli also helps.

You can add cooked lentils or chickpeas to salads, roast broccoli or edamame for a snack, or blend high-protein fruits like guava and avocado into a smoothie.

Yes, high-protein vegetables like broccoli, spinach, and Brussels sprouts are also rich in fiber, vitamins (like K and C), and antioxidants, which support overall health and digestion.