Vegetables and Fruits High in Protein

proein for vegans

 Vegs and Fruits as a Protein Sources

Protein is associated with animal products such as meat, fish, and eggs. Vegetable protein is thought to be found primarily in grains, seeds, and nuts. However, there are many vegetables and fruits that are high in protein.

Boiled vegetables and dried fruits are usually the most high protein sources. However, in order to get enough protein, you will have to consume large portions of these products. By adding boiled vegetables and dried fruits to other protein products, you can balance the required daily amount of protein.

The benefits of proteins for health

*Increase the speed of chemical reactions in the human body.
*  Break down food and deliver it to different parts of the human body.
* Maintains the health of hair, nails, skin, muscles and tendons.
* Regulates metabolism.
*Participate in cell formation and movement.
*Are responsible for blood clotting in wounds.
*Help maintain a strong immune system.
*Transmit signals between cells and organs in the human body. Transport substances, including through the cell membrane.
*Provide a person with motor activity. Maintain the balance of hormones in the body.

What is the danger of a lack of protein in the body?

Lack of protein in the body can cause the following negative effects: 

-general weakness, tremor, impaired coordination of movements;
-sleep disorders;
-nervous system exhaustion;
-unstable psycho-emotional state; sharp decrease in body weight;
-respiratory problems;
-pain in the heart area;
-disorders of the excretory system;
-delayed wound healing;
-hair loss, thin skin, brittle and splitting nails.

 High Protein Vegetablesvegetables rich in proteins


Green peas

Green peas are a great source of protein ( contains 6.6% per 3.5 oz = small cup). It can be eaten both ways – boiled and raw. But it is better to avoid eating canned peas. There is practically nothing useful left in them.


3.15%  of protein per 1 cup. Experts call spinach one of the strongest natural muscle growth stimulants. Spinach is also a source of many minerals and vitamins (such as B vitamins). Make sure to add these leafy green to your diet at least once a week.


2.07% of protein per cup. All professional athletes know the benefits of asparagus and try to eat it every day. It is a strong natural diuretic. This little light green vegetable is actually packed with plenty of vitamins and minerals that are good for your health: vitamins A, C, E, K and B6, as well as folate, iron, copper, calcium, protein and fiber.

Brussels sprouts

3.4 %of protein per 3.5 oz. Brussels sprouts have 1.5 times more vitamin C than lemons and oranges. Adding brussels sprouts to your diet helps to boost protein intake and your immune system.


Broccoli also has a good amount of protein on it -3.04% per cup. If broccoli is not cooked, it retains more useful substances and fiber. It can be added to salads and already prepared broths, eaten raw as a snack.



artichoke- source of protein

0.3%  of protein per 3.5 oz. Great veg, while its protein content is far lower than other vegetables, artichoke has the ability to lower blood cholesterol, which makes it an extremely useful product. Artichoke is a good source of vitamin K, which necessary for protein synthesis and metabolism.


Sweet corn

Sweet corn is the one of most protein rich vegetables. It contains 11.2% of protein per 3.5 oz!  On top of that sweet corn is unique in that it contains a small amount of gold. It helps to normalize hormonal processes in the body and strengthens the immune system.
It can be eaten boiled or baked. It is better to avoid canned corn.

Oyster mushrooms

Oyster mushrooms contain 3.59% of protein per cup. It is known that of the 20 amino acids necessary to maintain the normal functioning of the body, oyster mushrooms possess half of them and are responsible for the functioning of the immune system.

Fruits with High Amount of Protein

fruits rich in protein


2.17%  of protein per 3.5 oz. Avocado. It contains not only healthy fats, but also a lot of protein. Avocados are often used to make salads, make guacamole pasta, add to salads and smoothies. But it can also be eaten plain.

Dried apricots

5.65% protein per 3.5 oz. Provide the body with vitamin A, potassium, antioxidants and minerals. Dried apricots can be eaten alone or added to prepared foods, desserts, baked goods, and everyday meals.
Passion fruit: 5.2 grams of protein

Dried prunes

2.5%  of protein per 3.5 oz. Prunes. Due to the presence of a large amount of fiber, prunes help to lose weight and establish the process of defecation. It is considered a good habit to eat a few prunes every day. Prunes can be eaten on their own, added to oatmeal, fruit salads or compotes.


3.59 % of protein per 3.5 oz.  Raisins are an additional source of calcium so they are good for strengthening bones. It is also high in fiber and iron. Raisins are advised to add to oatmeal or use as a healthy snack.



Guava has 3.4% of protein per 3.5 oz. It contains a lot of vitamin C, so this fruit makes your immune system go up significantly. It tastes good enough to eat just by slicing. Some people add guava to fruit salads.

Red currant

0.65% per of protein per 3.5 oz. It is full of vegetable fiber, vitamin C and fiber. Red currants are good for digestion. The berries can be eaten simply, garnished with them in salads, made into morsels or jam.


2.72% of protein per 3.5 oz. These dried fruits help avoid potassium deficiency. Dates are often recommended as an alternative to candy for sweet eaters. They can be taken with you for a snack or on the road.

Even if you are not vegan or vegetarian, incorporating more plant-based sources of protein has the benefit of being cholesterol-free and low in saturated fat. High-protein vegetables and fruits are also great sources of many nutrients, vitamins and minerals, especially fiber. However, our article is not medical advice, but just useful information. To determine your daily protein intake, consult your nutritionist.

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