Most fruits and vegetables contain some protein. These nutrient-rich foods have fewer calories and fat per serving than other common protein sources and can help you fulfill your daily protein needs without exceeding your calorie limits. People who consume a healthy diet with plenty of fruits and vegetables may have reduced risks of heart disease, stroke, type 2 diabetes, stomach cancer, colon cancer and mouth cancer, according to the U.S. Department of Agriculture.
Protein in Vegetables
Some of the highest-protein vegetables are broccoli and sweet corn, with 4 g protein per serving, and mushrooms and potatoes, with 3 g per serving, according to the Food and Drug Administration or FDA. Cauliflower, asparagus and sweet potatoes all contain 2 g protein per serving; tomatoes, onions, summer squash, iceberg lettuce, leaf lettuce, green beans, green cabbage, bell peppers, cucumbers and carrots contain 1 g per serving. Vegetables with negligible protein include radishes, green onions and celery.
Protein in Fruits
Fruits typically contain less protein than vegetables. You can get 1 g of protein from a serving of apple, avocado, banana, cantaloupe, grapefruit, honeydew melon, kiwifruit, nectarine, orange, peach, pear, pineapple, plum, strawberries, sweet cherries, tangerine or watermelon, according to the FDA. Fruits with negligible protein include grapes, lemons and limes.
Daily Protein Needs
Protein should account for only 10 to 35 percent of your daily caloric intake, according to the Centers for Disease Control or CDC. Protein needs vary according to gender and age, with men typically requiring more than women. Girls ages 14 to 18 should consume 46 g protein per day, while boys the same age should consume 52 g per day, according to the CDC. Women ages 19 and over should get 46 g per day, and men ages 19 and over should get 56 g.
Other Protein Sources
Vegetables provide incomplete proteins, or proteins lacking one or more essential amino acids. Your body can combine complementary proteins from different incomplete protein sources if you consume them on the same day. Complete protein sources, or high-quality proteins, include animal products such as meat, poultry, fish, eggs, milk and cheese. Whenever possible, choose low-fat complete proteins such as lean meats, skinless poultry, egg whites or fat-free dairy products.
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