Good Afternoon Everybody,
Vegetables and fruits are well known for providing a variety of natural occurring micronutrients (antioxidants, vitamins & minerals). Very rarely do we consider fruits & vegetables as good sources of protein…and we are missing out!
Below is a list of fruits and vegetables that offer a hefty punch of protein!
Veggies:
Sprouted Beans, Peas & Lentils (Soybean Sprouts)
Protein in 100g Per 1/2 cup (35g) Protein to Calorie Ratio
13.1g 4.6g 1g protein per 9.3 calories
Lima Beans (Cooked)
Protein in 100g Per cup (170g) Protein to Calorie Ratio
6.8g 11.6g 1g protein per 18.1 calories
Peas (Green)
Protein in 100g Per cup (145g) Protein to Calorie Ratio
5.4g 7.9g 1g protein per 15 calories
Succotash (Corn And Limas, cooked)
Protein in 100g Per cup (192g) Protein to Calorie Ratio
5.1g 9.7g 1g protein per 22.5 calories
Mushrooms (White, cooked)
Protein in 100g Per cup, sliced (108g) Protein to Calorie Ratio
3.6g 3.9g 1g protein per 7.2 calories
Mange Tout (Edible-Podded Peas, cooked)
Protein in 100g Per cup (160g) Protein to Calorie Ratio
3.5g 5.6g 1g protein per 14.9 calories
Sweet Corn (Yellow)
Protein in 100g Per cup (145g) Protein to Calorie Ratio
3.3g 4.7g 1g protein per 26 calories
Artichokes (Globe or French)
Protein in 100g Per artichoke (128g) Protein to Calorie Ratio
3.3g 4.2g 1g protein per 14.2 calories
Spinach (Cooked)
Protein in 100g Per cup (180g) Protein to Calorie Ratio
3g 5.3g 1g protein per 7.7 calories
Broccoli
Protein in 100g 1 cup chopped (91g) Protein to Calorie Ratio
2.8g 2.6g 1g protein per 12.1 calories
Beet Greens (Cooked)
Protein in 100g Per cup (144g) Protein to Calorie Ratio
2.6g 3.7g 1g protein per 10.4 calories
Brussels Sprouts (Cooked)
Protein in 100g Per 1/2 cup (78g) Protein to Calorie Ratio
2.6g 2g 1g protein per 13.8 calories
Bamboo Shoots
Protein in 100g Per cup (151g) Protein to Calorie Ratio
2.6g 3.9g 1g protein per 10.4 calories
Squash (Hubbard, cooked)
Protein in 100g Per cup, cubes (205g) Protein to Calorie Ratio
2.5g 5.1g 1g protein per 20 calories
Asparagus (Cooked)
Protein in 100g Per 1/2 cup (90g) Protein to Calorie Ratio
2.4g 2.2g 1g protein per 9.2 calories
Sugar Snap Peas (Green, cooked)
Protein in 100g Per cup, pieces (116g) Protein to Calorie Ratio
2.3g 2.7g 1g protein per 17 calories
Cauliflower
Protein in 100g 1 cup chopped (107g) Protein to Calorie Ratio
1.9g 2.1g 1g protein per 13.2 calories
Pak-Choi (Chinese Cabbage, cooked)
Protein in 100g Per cup (170g) Protein to Calorie Ratio
1.6g 2.7g 1g protein per 7.5 calories
Click this link for further nutritional information.
https://www.healthaliciousness.com/articles/vegetables-high-in-protein.php
Fruits:
Passion Fruit
Protein in 100g Per cup (236g) Protein to Calorie Ratio
2.2g 5.2g 1g protein per 44 calories
Pomegranate
Protein in 100g Per fruit (282g) Protein to Calorie Ratio
1.7g 4.7g 1g protein per 49 calories
Avocados
Protein in 100g Per avocado (201g) Protein to Calorie Ratio
2g 4g 1g protein per 80 calories
Have a great weekend!