8 Fruits and Vegetables That Can Help You Get More Protein

Key Takeaways

When you think about “protein-packed” foods, chances are you’re not thinking of kiwi or corn.

While produce alone isn’t enough to help you meet your body’s protein needs, a few fruits and veggiescanhelp get you there when combined with other sources, like meat, fish, or nuts. Here’s what you need to know.

Plant-Based Proteins vs. Animal Based Proteins

When it comes to protein sources, two primary categories emerge: animal-based and plant-based. All protein sources provide different compositions ofamino acids, or molecules that make up protein. Of the 20 amino acids out there, nine are essential, meaning your body can’t make them. Instead, these amino acids must come from your diet.

Both animal and plant proteins have their advantages and can be part of a balanced diet.

Animal and Plant-Based Proteins May Not Pack the Same Punch

How Much Protein Do You Need?

Protein needs varybased on a few factors, including gender, age, pregnancy status, and activity level. For most healthy adults, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight each day, or 0.36 grams per pound.This means a 125-pound person needs 45 grams of protein per day. A 200-pound person should target of 73 grams of protein per day.

8 Fruits and Vegetables That Provide Protein

Among the many fruits and veggies out there, here are some options to explore if you’re focused on consuming more protein. Just keep in mind most of these choices will not provide your body with all nine of the essential amino acids.

Pulses

Pulses, the edible seeds of plants in the legume family, include things like chickpeas, lentils, and cow peas. Even though they may not look like a classic veggie, according to the United States Department of Agriculture (USDA), these foods can be classified as vegetables.Specifically, pulses are part of both the protein and vegetable food groups because of their nutritional composition.

One serving of chickpeas contains 8 grams of plant-based protein along with a slew of other important nutrients, like fiber and folate.

Pulses are an excellent source of dietary fiber. and they contain both soluble and insoluble varieties that are high in resistant starch, which is considered to be prebiotic food for the gut.

Corn

Corn may be known as a starch in some circles, but it is technically a vegetable. And noshing on an ear of corn will fuel your body with 3.34 grams of plant-based protein.

Yellow corn offers a unique health benefit because it contain plant compounds called lutein and zeaxanthin. These nutrients may help protect the eyes from developing macular degeneration.

Study Highlights the Safest Supplements to Slow Age-Related Macular Degeneration

Zespri SunGold Kiwi

Zespri SunGold Kiwis have a smooth hairless skin and a juicy yellow flesh that tastes sweet and refreshing. One serving (two kiwis) provides about 1.7 grams of protein. It also contains 20 vitamins and minerals, includingmore than 100% of your daily need of vitamin C.

How to Eat KiwiCut and scoop out the flesh or bite right in like an apple.

How to Eat Kiwi

Cut and scoop out the flesh or bite right in like an apple.

Guava

According to the USDA, one cup of guava provides more than 4 grams of protein. This tropical and colorful fruit is not only a source of protein, but it is also jam packed with nutrients like vitamin C andfolate.

If you aren’t familiar with the taste of guava, know that some describe it as a cross between a strawberry and a pear.

Edamame

Edamame is the name for immature soybeans still in the pod. Half a cup of edamame contains about 9 grams of protein.Soy is one plant-based protein source that provides all 9 essential amino acids.Plus, research suggests that soy protein may help to prevent heart disease, and theFood and Drug Administration(FDA) has permitted food labels to say that “diets that are low in saturated fat and cholesterol and that include soy protein may reduce the risk of heart disease.”

Jackfruit

Coming in at almost 3 grams of protein per serving,this unique fruit is oftentimes used as a meat substitute, thanks to the meat-like and hearty consistency. If you aren’t familiar, jackfruit is dense and fibrous. It has a semi-sweet taste, and in recipes, it can sometimes look similar to pulled pork or chicken.

Bonus? Jackfruit contains carbohydrates that may help support certain aspects of gut health.

Avocado

Yes, avocado is jam-packed with healthy fats and fiber. But it is also a natural source of protein. A 7-ounce avocado contains about 4 grams of protein.

The unsaturated fats in avocados can help increase the absorption of fat-soluble vitamins A, D, K, and E.

Artichoke

One medium artichoke contains 4 grams of protein along with antioxidants, fiber, and micronutrients.Some data suggests that consuming artichoke extract is linked to a reduction in LDL “bad” cholesterol.

What This Means For YouIf you are focused on eating more plant-based proteins, certain fruits and vegetables can help you accomplish this goal. Just make sure they are part of a complete diet, and that you’re incorporating other sources of protein as well.

What This Means For You

If you are focused on eating more plant-based proteins, certain fruits and vegetables can help you accomplish this goal. Just make sure they are part of a complete diet, and that you’re incorporating other sources of protein as well.

15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Phillips SM.Current concepts and unresolved questions in dietary protein requirements and supplements in adults.Front Nutr. 2017;4:13. doi:10.3389/fnut.2017.00013Havemeier S, Erickson J, Slavin J.Dietary guidance for pulses: the challenge and opportunity to be part of both the vegetable and protein food groups.Ann N Y Acad Sci. 2017;1392(1):58-66. doi:10.1111/nyas.13308USDA: FoodData Central.Chickpeas, from canned, no added fat.USDA: FoodData Central.Corn, sweet, yellow, raw.Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827USDA: FoodData Central.Kiwifruit, ZESPRI SunGold, raw.USDA: FoodData Central.Guavas, common, raw.USDA: FoodData Central.Edamame, cooked.Jiang GL, Katuuramu DN.Comparison of seed fatty and amino acids in edamame dried using two oven-drying methods and mature soybeans.J Sci Food Agric. 2021;101(4):1515-1522. doi:10.1002/jsfa.10766USDA: FoodData Central.Jackfruit, raw.Zhu K, Fan H, Zeng S, et al.Polysaccharide fromArtocarpus heterophyllusLam. (jackfruit) pulp modulates gut microbiota composition and improves short-chain fatty acids production.Food Chem. 2021;364:130434. doi:10.1016/j.foodchem.2021.130434USDA: FoodData Central.Avocados, raw, all commercial varieties.Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759USDA: FoodData Central.Artichokes, (globe or french), raw.Sahebkar A, Pirro M, Banach M, Mikhailidis DP, Atkin SL, Cicero AFG.Lipid-lowering activity of artichoke extracts: a systematic review and meta-analysis.Crit Rev Food Sci Nutr. 2018;58(15):2549-2556. doi:10.1080/10408398.2017.1332572

15 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Phillips SM.Current concepts and unresolved questions in dietary protein requirements and supplements in adults.Front Nutr. 2017;4:13. doi:10.3389/fnut.2017.00013Havemeier S, Erickson J, Slavin J.Dietary guidance for pulses: the challenge and opportunity to be part of both the vegetable and protein food groups.Ann N Y Acad Sci. 2017;1392(1):58-66. doi:10.1111/nyas.13308USDA: FoodData Central.Chickpeas, from canned, no added fat.USDA: FoodData Central.Corn, sweet, yellow, raw.Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827USDA: FoodData Central.Kiwifruit, ZESPRI SunGold, raw.USDA: FoodData Central.Guavas, common, raw.USDA: FoodData Central.Edamame, cooked.Jiang GL, Katuuramu DN.Comparison of seed fatty and amino acids in edamame dried using two oven-drying methods and mature soybeans.J Sci Food Agric. 2021;101(4):1515-1522. doi:10.1002/jsfa.10766USDA: FoodData Central.Jackfruit, raw.Zhu K, Fan H, Zeng S, et al.Polysaccharide fromArtocarpus heterophyllusLam. (jackfruit) pulp modulates gut microbiota composition and improves short-chain fatty acids production.Food Chem. 2021;364:130434. doi:10.1016/j.foodchem.2021.130434USDA: FoodData Central.Avocados, raw, all commercial varieties.Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759USDA: FoodData Central.Artichokes, (globe or french), raw.Sahebkar A, Pirro M, Banach M, Mikhailidis DP, Atkin SL, Cicero AFG.Lipid-lowering activity of artichoke extracts: a systematic review and meta-analysis.Crit Rev Food Sci Nutr. 2018;58(15):2549-2556. doi:10.1080/10408398.2017.1332572

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Phillips SM.Current concepts and unresolved questions in dietary protein requirements and supplements in adults.Front Nutr. 2017;4:13. doi:10.3389/fnut.2017.00013Havemeier S, Erickson J, Slavin J.Dietary guidance for pulses: the challenge and opportunity to be part of both the vegetable and protein food groups.Ann N Y Acad Sci. 2017;1392(1):58-66. doi:10.1111/nyas.13308USDA: FoodData Central.Chickpeas, from canned, no added fat.USDA: FoodData Central.Corn, sweet, yellow, raw.Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827USDA: FoodData Central.Kiwifruit, ZESPRI SunGold, raw.USDA: FoodData Central.Guavas, common, raw.USDA: FoodData Central.Edamame, cooked.Jiang GL, Katuuramu DN.Comparison of seed fatty and amino acids in edamame dried using two oven-drying methods and mature soybeans.J Sci Food Agric. 2021;101(4):1515-1522. doi:10.1002/jsfa.10766USDA: FoodData Central.Jackfruit, raw.Zhu K, Fan H, Zeng S, et al.Polysaccharide fromArtocarpus heterophyllusLam. (jackfruit) pulp modulates gut microbiota composition and improves short-chain fatty acids production.Food Chem. 2021;364:130434. doi:10.1016/j.foodchem.2021.130434USDA: FoodData Central.Avocados, raw, all commercial varieties.Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759USDA: FoodData Central.Artichokes, (globe or french), raw.Sahebkar A, Pirro M, Banach M, Mikhailidis DP, Atkin SL, Cicero AFG.Lipid-lowering activity of artichoke extracts: a systematic review and meta-analysis.Crit Rev Food Sci Nutr. 2018;58(15):2549-2556. doi:10.1080/10408398.2017.1332572

Phillips SM.Current concepts and unresolved questions in dietary protein requirements and supplements in adults.Front Nutr. 2017;4:13. doi:10.3389/fnut.2017.00013

Havemeier S, Erickson J, Slavin J.Dietary guidance for pulses: the challenge and opportunity to be part of both the vegetable and protein food groups.Ann N Y Acad Sci. 2017;1392(1):58-66. doi:10.1111/nyas.13308

USDA: FoodData Central.Chickpeas, from canned, no added fat.

USDA: FoodData Central.Corn, sweet, yellow, raw.

Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827

USDA: FoodData Central.Kiwifruit, ZESPRI SunGold, raw.

USDA: FoodData Central.Guavas, common, raw.

USDA: FoodData Central.Edamame, cooked.

Jiang GL, Katuuramu DN.Comparison of seed fatty and amino acids in edamame dried using two oven-drying methods and mature soybeans.J Sci Food Agric. 2021;101(4):1515-1522. doi:10.1002/jsfa.10766

USDA: FoodData Central.Jackfruit, raw.

Zhu K, Fan H, Zeng S, et al.Polysaccharide fromArtocarpus heterophyllusLam. (jackfruit) pulp modulates gut microbiota composition and improves short-chain fatty acids production.Food Chem. 2021;364:130434. doi:10.1016/j.foodchem.2021.130434

USDA: FoodData Central.Avocados, raw, all commercial varieties.

Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759

USDA: FoodData Central.Artichokes, (globe or french), raw.

Sahebkar A, Pirro M, Banach M, Mikhailidis DP, Atkin SL, Cicero AFG.Lipid-lowering activity of artichoke extracts: a systematic review and meta-analysis.Crit Rev Food Sci Nutr. 2018;58(15):2549-2556. doi:10.1080/10408398.2017.1332572

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