Are you looking for the best way to benefit from a healthy diet? You already know that vegetables and fruits are good for you and they can be a good source of protein like meats. They are also lower in saturated fat and higher in dietary fiber than animal sources. Let’s take a look at the fruits and vegetables that are the highest source of protein
Vegetables
Soy and beans pack the highest amount of proteins, and soybeans are the number one source between all the vegetables out there. They are in fact a complete protein, containing all the essential amino acids. Beans, on the other hand, provide many essential amino acids like isoleucine and lysine.
Cooked soybeans: 29g protein / cup
White beans or lentils: 19g protein / cup
Black beans: 15.2g protein / cup
Kidney beans: 14g protein / cup
Green vegetables that contain plentiful of protein are broccoli and spinach. The proteins found in broccoli accounts to 34% of its dry matter while cauliflower contains 27%.
Cooked broccoli: 4.6g protein / cup
Cauliflower: 3g protein / cup
Cooked spinach: 5.3g protein / cup
Frozen, canned or drained spinach: 6g protein / cup
Fruits
Fruits can be a good source of protein too, although they provide less than vegetables and beams. You just have to know which ones to incorporate in your diet. Here’s a list at the top fruits and their protein count:
Guavas: 2.6g protein in 100g
Passion fruit : 2.2g protein in 100g
Avocados: 2g protein in 100g
Kumquats: 1.9g protein in 100g
Pomegranate: 1.7g protein in 100g
Apricots: 1.4 protein in 100g
Blackberries and mulberries: 1.4g protein in 100g
Kiwi: 1.2g protein in 100g
Raspberries: 1.2g protein in 100g
