Let your food be your medicine, and your medicine be your food. ...Hippocrates

Protein Content of Food: Vegetables and Fruits

Vegetables, legumes and fruits are good sources of protein. Generally, legumes have higher content of protein than vegetables and fruits. The advantage of plant protein sources over animal protein is that plant protein sources are low in fat content and high in dietary fiber. Nonetheless, protein in plants (except soybean) is incomplete, meaning all the essenatial and non-essential amino acidsare not present in a single plant.

In the following table is protein content of foods. High protein foods are at the top and those with low protein content at the bottom.

Protein sources
Protein content (% of dry matter)
Asparagus, frozen 36.10
Broccoli, frozen 33.60
Peanuts 29.57
Cauliflower, cooked 27.34
Peas, black eyed, frozen 27.00
Noodles, egg, cooked 19.45
Bean, green, frozen 18.10
Bread, whole wheat 17.13
Walnuts 16.72
Spagheti, whole wheat 15.87
Macaroni 15.54
Bread, white 14.33
Potato, with skin, baked 11.74
Canteloupe 11.33
Celery 11.24
Avocado 10.65
Strawberry, fresh 7.53
Rice, boiled 7.32
Navel orange 7.21
Carrots, cooked 6.46
Watermelon 6.40
Banana 5.14
Raisin, seedless 3.88
Peaches, canned 3.68
Blueberry 3.25
Pineapple, canned 2.93
Apple, juice 0.50
Apple, Red Delicious, peeled 0.32

More lists of protein sources:
Foods high in protein
Low protein diet

Protein content of foods was obtained from CRC Handbook of Dietary Fiber in Human Nutrition (3rd eds) (2001). Ed: Gene A Spiller. CRC Press, New York.






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