Protein is an essential macronutrient that plays a huge role in most body functions. Your body needs protein to build and repair tissues, make enzymes, hormones, and other body chemicals, and maintain your immune system. Except for meat, high-protein fruits and vegetables should form part of any healthy diet.
On average, a person needs 0.8-1 g of protein per kg of healthy body weight daily for tissue growth and repair. If we don’t get this much, we can develop a deficiency and experience side effects.
Also read: The purpose of proteins
Protein is essential for a balanced diet, but not all protein comes from meat and fish. Many fruits contain high protein levels. Also, they’re full of vitamins and minerals that our body needs to function correctly.
Fruits are generally lower in calories than meats and processed foods. This means they can be beneficial for your waistline and bring many health benefits to the table.
The best part is that these fruits taste great and can be eaten throughout the day and night.
Avocados contain 0.6 grams of protein per ounce. One avocado (201 g) provides 4 g protein and 322 calories.
In addition to protein, avocados provide healthy fats that are essential for hormone production and the communication between cells in your brain. They can also improve blood cholesterol levels.
Furthermore, avocados contain a high amount of vitamin K, essential for strengthening bones and regulating blood clotting.
Banana protein makes an excellent replacement for some “more dangerous” proteins, which you may find from other sources such as chicken or beef.
A banana contains about 0.3 g of protein per ounce. 100 g of banana contains 1.1g of protein and 89 calories.
Blackberries contain about 0.4 grams of protein per ounce, making them another great high-protein fruit. One cup (100 g) of fresh blackberries provides 1.4 g of protein and 43 calories.
Their antioxidants may help prevent inflammation, heart disease, diabetes, cancer, and other diseases.
Raspberries contain 0.3 grams of protein per ounce. One cup (100 g) provides 1.2 g protein and 53 calories.
Raspberries can help regulate blood sugar, prevent heart disease and improve brain function. They are also great for bone health because of the high amount of vitamin K.
Kiwis provide about 0.3 grams of protein in each ounce. One cup (100 g) provides 1.1 g protein and 61 calories.
They also offer a variety of antioxidants, potassium, and fiber, which may help lower blood pressure. However, they do contain a good amount of sugar, so individuals watching their sugar intake may wish to avoid them or eat them in moderation.
Blueberries contain about 0.2 grams of protein per ounce. One cup of fresh blueberries contains 1.1 g of protein and 84 calories.
They can also help reduce the risk of heart disease and cancer due to their antioxidants.
Raisins contain about 0.9 grams of protein per ounce. One cup of raisins (100g) contains 3.1 g of protein and 299 calories.
They also contain antioxidants, which may help protect the body from free radicals that can damage cells and DNA. Individuals with diabetes should watch their intake of raisins because they are higher in sugar than other protein-rich fruit options.
Vegetables high in protein contain more than five grams of protein per 100 calories. With the right combination, you can create a meal with up to 35 g of protein without meat or tofu.
Here are eight high-protein veggies for vegetarians everywhere:
Split peas have 25 g of protein per 100 g. They are high in fiber, B vitamins, and various minerals.
Chickpeas have 19 g of protein per 100 g. They are high in fiber, manganese, folate, iron, phosphorus, copper, and vitamin K1.
Lentils have 9 g of protein per 100 g. They are also a good source of dietary fiber, protein, B vitamins, and various minerals.
Peas have 5 g of protein per 100 g. Eat them plain or make a tasty pea soup by boiling peas with salt, pepper, onion powder, and garlic powder.
Collards have 5 g of protein per 100 g. It is a cruciferous vegetable rich in fiber, vitamin K1, vitamin B6, vitamin C, and various minerals.
Swiss chard has 3.3 g of protein per 100 g. This is a leafy green vegetable rich in iron, vitamin K1, magnesium, potassium, calcium, and dietary fiber.
Broccoli contains 2.8 g of proteins per 100 g and is one of the most versatile vegetables on the planet. Eat it raw with dip, steam it and sprinkle with parmesan cheese or stir fry it with a high-protein sauce.
Asparagus has 2.2 g of protein per 100 g. It is best to eat it plain or steam it lightly with salt and pepper. It’s also good wrapped in ham or prosciutto.
Frequently asked questions about high-protein fruits and vegetables
What high protein fruit is good for muscle building?
Blueberries are a good source of protein, as well as antioxidants. In addition to aiding muscle building, they may help reduce the risk of certain cancers and heart disease.
What high protein fruit is good for weight loss?
Avocados are a good source of protein and healthy fat, which can be eaten in moderation to support weight loss.
How much protein should you eat per day?
It depends on the individual, but it is generally recommended to eat 0.8 grams of protein per kilogram of body weight. A person weighing 150 pounds should consume around 54 grams of protein each day.
What high protein vegetable is good for muscle building?
Lentils are a good source of fiber, protein, B vitamins, and various minerals. Individuals who wish to replace meat with plant-based proteins may want to try them.
What high protein vegetable is good for weight loss?
Lentils are high in fiber, manganese, folate, iron, phosphorus, copper, and vitamin K1. Eating lentils regularly may help individuals lose weight.
There are many plant-based sources of protein that can be eaten to replace meat. Many high-protein fruits and vegetables offer a variety of vitamins and minerals without adding much to the calorie content or amount of fat in the diet.
Also read: 8 best post-workout meals to gain muscle