Fruit and vegetables containing protein provide relatively small amounts when compared with other protein sources such as fish, meat, poultry, eggs and dairy. To meet dietary recommendations for protein intake, the Centers for Disease Control and Prevention, or CDC, recommends that 10 to 35 percent of your calories come from protein.
Identification
Proteins are categorized as either complete or incomplete proteins. Complete proteins contain all nine amino acids not produced by the body, while incomplete proteins lack at least one essential amino acid. Only animal products and soybeans are considered complete proteins, according to Medline Plus. Most fruit and vegetables contain at least a small amount of protein. Dry beans and peas, or legumes, count as either vegetables or proteins in the food pyramid, and have a higher protein content than other vegetables.
Fruit
Most fruit contains about 1 g of protein per 1 cup portion. For example, 1 cup of apple, avocado, banana, cantaloupe or grapefruit provides 1 g, as does a 1 cup serving of honeydew melon, kiwifruit, nectarine orange or peach, according to the Food and Drug Administration, or FDA. Other fruits providing 1 g of protein include a cup of pear, pineapple, plums, strawberries, sweet cherries, tangerine, dried prunes and watermelon. One cup of raisins provides 5 g protein, according to the USDA. Neither grapes, lemon nor lime contain protein, says the FDA.
Vegetables
Although neither celery, green onions nor radishes contain protein, most vegetables do contain small amounts. One medium bell pepper, carrot, onion or tomato provides 1 g of protein. Other vegetables containing 1 g of protein include 1/3 cucumber, 3/4 cup green beans, 1.5 cups leaf lettuce, 1/2 medium summer squash, 1/6 head of iceberg lettuce and 1/12 head of green cabbage, according to the FDA. Five spears of asparagus, 1/6 head of cauliflower and one medium sweet potato each contain 2 g protein. A medium white potato or five medium mushrooms provides 3 g protein. Vegetable portions containing 4 g protein include one medium stalk of broccoli or the kernels from a medium ear of sweet corn.
Legumes
Dry beans and peas have higher protein content than vegetables. A 1 cup portion of black-eyed peas provides 13 g and the same size portion of chickpeas, lentils and split peas packs 15, 18 and 16 g respectively, according to the USDA. The Vegetarian Resource Group lists the protein content for 1 cup of cooked black beans as 15 g, kidney beans as 13 g, pinto beans as 12 grams and lima beans as 10 g. (Ref 4, 7)
Considerations
The USDA recommends that most adults consume 2 to 3 cups of vegetables daily and 1.5 to 2 cups of fruit daily. A vegetarian diet that meets energy needs and includes a variety of fruit, vegetables, nuts, beans, dairy and whole grains typically provides adequate amounts of protein, according to the Vegetarian Resource Group.
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