15 High Protein Vegetables And Fruits To Improve Your Diet

When we think of "high protein," we almost always think of animal products. While there's a good reason for this, there are a few high protein sources found in vegetables. In addition, adding fruit that has higher protein amounts can give you a little extra bump while injecting essential vitamins and minerals into your diet. We're also going to include some plant-based protein just to ensure we cover all your protein options!

Plant Protein Vs. Animal Protein

There seems to be a lot of confusion surrounding plant and animal protein—this is true on both sides. Therefore, we want to take a second to address these. 

The two main issues to consider are;

1. The amino acid profile
2. Protein compared to the volume of food required.

1. Amino Acid Profile

One of the top issues between animal and plant proteins is their amino acid profile.

However, we now know that this isn't as big of an issue as we once thought, assuming the total amount of protein is hit and comes from various sources.

A protein is made up of a long string of amino acids. For the protein to trigger muscle protein synthesis, nine essential amino acids must be present in the ideal quantity.

All animal protein sources are "complete proteins," meaning they contain all nine essential amino acids in sufficient quantities. However, most plant proteins have insufficient quantities of 1 or 2 essential amino acids.

This means that to optimally stimulate muscle protein synthesis, people who consume only plant protein must consume a variety of proteins.

Leucine Content

One aspect of this is the lower amount of leucine found in plant-based protein, specifically leucine. 

These amino acids play a pivotal role in muscle protein synthesis. When lower amounts are found, it can create a lower spike in muscle protein synthesis even when total protein content is equal. 

However, some research shows this might not have an effect on the outcome of muscle growth.¹

2. Volume Of Food 

One issue to consider, which is often ignored, is that many vegetables with a high protein content require a large amount of food.

For example, spinach is about 40% protein caloric-wise. However, to eat 100g of protein, you must eat around 3.5kg of spinach!

Another high-protein vegetable touted is broccoli, and we see the same thing.

• 100g
• 34 calories
• 2.82g protein

When we do the math, you must eat around 3.5kg of broccoli!

Compare this to the profile of chicken breast.

• 100g
• 195 calories
• 28g protein

You'd only need 350g of chicken breast to eat 100g of protein.

What Is "High-Protein"?

As we review this list, it's important to remember that when we say "high" protein, we compare it to other plant proteins.

This begs the question, what does "high protein" even mean? The term is thrown around to describe any food that a marketer wants to sell.

The problem with answering this is there's no solid definition.

However, the best way to assess it is by comparing the total calories from protein to the total calories.

A "high-protein diet" generally contains at least 25% protein. Therefore, many people will say that a food is high in protein if it contains 25-30% protein based on calories.

However, there's a problem.

• All of your food must reach this level of protein. If not, you must then eat even more protein.
• It assumes you eat the food raw. For example, broccoli is about 30% protein. However, you might saute it or eat it with butter; the final dish may be just 15% protein.

Therefore, a high-protein food should contain at least 40% protein. Again, this is just something to keep in mind.

High Plant-Based Protein Sources

We'll start this article with the top sources of plant-based proteins. The term "vegetable" is often used as an umbrella term, similar to "vegetarian," to refer to plant-based proteins.

This is important because if you want to follow a vegan or vegetarian lifestyle, the highest protein sources don't come from vegetables and fruits but from legumes.

Remember that we will list the protein quantity per 100 calories to give you the most effective means of comparing the protein content.

*We grabbed most of the nutritional information from fatsecret.com.

Soybean

10.5g / 172 calories

One of the best forms of plant protein comes from soybeans. Originally famous for Asian dishes, they found their way to the Western world.

This is why it's one of the top plant proteins used in plant protein powders.

Edamame

9g / 100 calories

Edamame is often confused with soybeans. While they come from the same bean, the difference is in their maturity. Edamame are young, green soybeans harvested before fully maturing, making them look similar to green beans.

As such, they are generally served either steamed or boiled, often with a sprinkle of salt. 

Edamame is enjoyed as a snack, appetizer, or side dish and is a rich source of plant-based protein, fiber, vitamins, and minerals.

Pinto Beans

6.5g / 100 calories

Pinto beans are a variety of small, oval-shaped beans with a beige color and reddish-brown speckles. 

Pinto beans are often found and used in various Mexican and Southwestern dishes, such as burritos and chili. They are protein-rich and contain many fiber, vitamins, and minerals.

Lentils

5.5g / 100 calories

Lentils can come in a variety of colors. They are commonly used in soups, stews, salads, and curries, as they are often eaten in Middle Eastern communities.

They are rich in protein, fiber, iron, and other nutrients, making them a nutritious and popular plant-based food.

Chickpeas 

5.5g / 110 calories

Chickpeas are another plant-based protein often consumed in the Middle Eastern community. 

Chickpeas have a mild, nutty flavor and a firm texture. They are often used in hummus, stews, and curries, making them one of our favorite high-protein plant-based foods for snacks; hummus and vegetable sticks are amazing!

The Top High-Protein Vegetables 

Let's move on to the vegetables that pack the most protein. As you'll see, some vegetables exceed the 40% protein threshold.

Spinach

12g / 100 Calories

While spinach might not make you look like Popeye, it is a vegetable that does contain one of the highest amounts of protein.

In addition to its higher protein content, it delivers a wide range of other nutrients, such as vitamins A, C, and K, folate, iron, and fiber.

One of our favorite ways to consume is with garlic or thrown into a protein smoothie. 

Bok Choy

11.5g / 100 calories

Also known as Chinese cabbage, bok choy is a leafy green vegetable commonly used in Asian cuisine and is one of the higher protein-rich vegetables.

Bok choy has crisp white stems, dark green leaves, and a mild, slightly sweet flavor. It is also rich in vitamins A, C, and K, as well as calcium, iron, and fiber.

It can be eaten raw in salads or cooked in stir-fries, soups, and other dishes.

Asparagus

11g / 100 calories

Asparagus is one of our favorite vegetables to pair with a nice steak (or portobello steak).

It's a green, spear-like vegetable known for its tender texture and earthy flavor. Like spinach, it's relatively high in protein. In addition, it's a quality source of vitamins A, C, E, and K, as well as folate, fiber, and antioxidants. 

Asparagus can be roasted, grilled, steamed, or added to salads, soups, and stir-fries. 

Artichoke Hearts

6.6 / 100 calories

Artichoke hearts are the edible parts of the artichoke flower. They have a tender texture and a slightly nutty, earthy flavor. You'll usually find these canned or jarred.

Artichoke hearts are commonly used in salads, dips, and pasta dishes. They're also a good source of fiber, vitamins C and K, and antioxidants.

Brussel Sprouts

7g / 100 calories

We were never a fan of Brussels sprouts before we tried them!

Brussels sprouts are small, round cabbage-like vegetables that grow on stalks. They are slightly bitter and often roasted, steamed, or sautéed. High in vitamins C and K, fiber, and antioxidants.

Brussels sprouts are a nutritious vegetable that can be enjoyed in various dishes, such as salads, casseroles, and side dishes.

Does Fruit Have High Protein?

Fruits have significantly lower levels of protein than animal products. Even when compared to some vegetables with higher protein content, fruit still has low protein content.

At the same time, fruit cannot be processed in the same manner as plant protein, partly because of the high cost.

Regardless, here are the fruits with the highest amount of protein. 

Guava

6g / 100 calories

Guava is a tropical fruit with green or yellow skin. It's known for its sweet taste and pink, red, or white flesh.

It's one of the fruits with a higher protein content. Although it's only 6g at 100 calories, that's around 24% protein.

In addition to its protein, guava also delivers a good dose of vitamin C, fiber, and antioxidants. 

It's also known for its health benefits, including boosting immunity and promoting digestion.

Guava can be eaten raw, blended into smoothies, or used in jams, juices, and desserts.

Mulberries

4.9g / 100 calories

Mulberries are small, sweet, and tangy berries that grow on trees. They come in various colors, including red, white, and black.

Like other fruits, they're rich in vitamins C and K, iron, and antioxidants.

Mulberries can be eaten fresh or dried or used in jams, smoothies, and baked goods. They are known for supporting immune health and improving digestion.

Blackberries

4.7g / 100 calories

Another berry! We love putting these in a smoothie or oatmeal bowl!

Blueberries are a dark purple-black color. They are relatively juicy and deliver a sweet-tart flavor. They are rich in vitamins C and K and fiber but are especially known for their antioxidants. 

Due to their nutritional value, they're known for promoting heart health and supporting the immune system.

Kiwi

3.4g / 100 calories

Native to China but popularized in New Zealand, the kiwi is a small, oval-shaped fruit with fuzzy brown skin and green flesh containing tiny black seeds. It can come in varieties like green and sweet gold kiwi.

Kiwi has a sweet and tangy flavor and is rich in Vitamin C, antioxidants, and fiber. It's also known for its health benefits, including aiding digestion and boosting immunity. 

It can be eaten raw by slicing or scooping out the flesh.

Strawberries

3.1g / 100 calories

Strawberries are one of the most flavorful of all fruits. 

Technically, a berry and strawberry are small and sweet. They're known for their texture and distinctive, sweet taste. They're also known for being extra juicy. 

You can eat these as is, pop some in a smoothie, or even make a jam!

How To Add High Protein Fruits And Vegetables?

Add high protein, fruits, and vegetables into your diet in many ways. Here 4 ways to easily increase your protein intake

1. Just eat it! The first way is to eat it raw. This mostly applies to fruit, as most people like to cook their vegetables.

2. Add to smoothie. Making a protein smoothie is one of the best ways to incorporate all these fruits and vegetables. If you're vegan (vegetarian), you can easily use soy protein powder or rice and pea protein powder. Then, use almond milk or oat milk as a liquid. After that, it's up to you! Our favorites to add are berries and spinach.

3. Add to an oatmeal bowl. Like the protein smoothie, you can drop some of these high-protein foods into a bowl of oatmeal. Again, berries seem to work best.

4. Add in recipes. All of these can easily be used in recipes for various meals. Grill some asparagus next to a portobello mushroom if you're vegan or a nice steak. Spinach always works well when stir-fried with garlic, and throwing some bok choy in some fish sauce is an easy, delicious side.

How Much Protein Do You Need To Eat?

The answer will vary greatly depending on who you ask. The RDA is set at 0.8 grams per kilogram of body weight. However, this should be considered the minimum everyone should eat to support healthy function.

We believe the minimum for active individuals should be 1.4 grams per kilogram. However, very active people and athletes should eat more, with 2.0 grams per kilogram being a good starting point.²

Regardless, when paired with the proper meal plan and healthy meals, these high-protein vegetables and fruits can provide a significant bump to help you reach these numbers.

Increase Your Protein Intake With The Plant-Based Foods

Above, we gave you the top plant-based foods that deliver higher quantities of protein. Even if you're not a vegan, you still need your fruit and vegetables! Adding these foods will not only give you an extra bump in your overall protein intake, but they will also add other essential nutrients such as fiber, vitamins, and minerals.

References

1. Messina, M., Lynch, H., Dickinson, J. M., & Reed, K. E. (2018). No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise. International Journal of Sport Nutrition and Exercise Metabolism, 28(6), 674-685. Retrieved Mar 10, 2025, from https://doi.org/10.1123/ijsnem.2018-0071
2. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0177-8