Which fruits and vegetables contain the most protein?

If we often think of meat or fish when we talk about proteins, we often forget that fruits and vegetables also contain (to a lesser extent) this macronutrient. Here is a selection of 9 of the most protein-rich fruits and vegetables.

Although they contain a lower proportion of protein than meat products and legumes, some fruits and vegetables allow you to partially meet your body’s needs in a healthy way.

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The best seasonal fruits and recipes to enjoy them

What is the role of proteins?

Proteins are part, with lipids and carbohydrates, of the macronutrients, those elements that provide energy to the human body. In particular, they play a role in the structuring and renewal of the skinmuscle tissue, bones, hair, nails or even body hair.

Proteins are also essential components of many processes in the body: they make up hemoglobinwhich carries oxygen in the blood to cells, immunoglobulins (i.e. antibodies) or even certain hormones.

What are the sources of protein?

Proteins are provided in the diet through animal and vegetable products. Meat, milk or even eggs are an important source. The latter are also more easily assimilated by the human body than vegetable proteins.

Legumes, cereals and oilseeds are the main plant sources of this macronutrient. It is, moreover, essential to associate them with each other to benefit from all their benefits.

Vegetables and fruits also have, to a lesser extent, some protein content. This indication is particularly important for people who consume little or no animal products.

ANSES recommends, in this regard, to consume 0.83 g of protein per kg per day when you are a healthy adult.

To learn more, and deliberately setting aside starchy foods and legumes, here is a selection of 9 Protein-Rich Fruits and Vegetables.

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Brussels sprouts
If steamed, Brussels sprouts have a protein content of 3.98 g per 100 g of vegetables consumed. With a relatively bitter taste, its concentration of flavonoids, carotenoids and phenolic compounds make this vegetable an interesting food to fight against diabetes, hypertension, cardiovascular diseases or even certain cancers. It also helps the body to regulate the level of cholesterol present in the blood.

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passion fruit
With its 2.13 g of protein provided per 100 g consumed, it is one of the fruits with the highest content of this macronutrient. This food is also rich in fiber, vitamin C and B9 (particularly recommended for pregnant women).

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The grenade
This fruit, native to Central and Western Asia, is known for its anti-inflammatory and antioxidant properties. It also includes a high concentration of protein, up to 1.44 g per 100 g of fruit consumed.

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Currant
The gooseberry is a summer fruit with a slightly astringent, slightly astringent flavor. Rich in antioxidants (vitamin C, phenolic compounds) and fibre, it also has a high protein content (1.56 g per 100 g of fruit).

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black mulberry
This spring and summer fruit is rich in antioxidant properties, like all products from the red fruit family. It also contains a high protein content for fruits, i.e. 1.44 g per 100 g of fruit.

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The peas
This summer fruit concentrates nearly 6.38 g of protein per 100 g once boiled, and 5.84 g if eaten raw. This food is also rich in flavonoids, essential antioxidants to protect the body from premature aging of its cells. Peas are also (among other things) sources of fiber and vitamins C (which fulfills many functions, such as protecting the immune system) and K1 (essential for blood clotting and good bone health).

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Salsify
This European vegetable has a protein content of 3.13g per 100g when eaten raw. It is also a source of fiber and potassium, a mineral that contributes to the good health of the muscles as well as that of the nervous and blood system.

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corn on the cob
This food has a protein concentration of 3.41 g per 100 g consumed. Known for its sweet flavors, corn is also a vegetable rich in phenolic compounds, which have an antioxidant action necessary to prevent the onset of certain diseases such as cancer.

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