Fruits with protein chart is a list of 100% fruit with little or no added sugar. It has a total number of 20 fruits and the calories, carbohydrates, protein and fat are also given in it. The first three charts goes over the lowest amount of calories from carbohydrate, the highest amount of protein from the fruits and servings needed to reach 10 grams of protein. The second chart goes over percent daily value for carbs, fat and protein.
HIGH PROTEIN VEGETABLES AND FRUIT (PROTEIN CHARTS)
What are the best high-protein fruits and high-protein vegetables?
These protein charts for fruits and vegetables will show you exactly which have the highest protein and 14 delicious recipes to use them.
If you want to try the protein-sparing modified fast (PSMF diet), you can download the free printable PDF guidebook, meal plan, PSMF food list, and PSMF calculator. I WANT THE PSMF GUIDEBOOK ➡Jump to:
- How much protein do you need?
- Is plant-based protein a complete protein?
- Benefits of vegetables and fruits
- High-protein vegetables + high-protein fruits
- Frequently asked questions
- High-protein recipes (plant-based)
Vegetables and fruit do have protein, however, they are not the best source of complete protein. But, if you are working on increasing your protein, these high protein vegetables and fruit are the ones to reach for.
Part of eating a keto diet is to keep your macros in check. These protein and carb charts will show you which vegetables are the highest in protein and which fruits have the lowest carbs.
HOW MUCH PROTEIN DO YOU NEED?
Minimum protein intake: for a 70kg sedentary women = 0.8g/kg (0.36g/pound) = 56g protein per day.
High protein diet: for a 70kg sedentary women = 1.5g – 2g/kg = 105g – 140g protein per day.
Protein is crucial for anyone’s diet, but how much protein you need depends on your level of activity, body size, and whether you want to build more muscle mass. You can calculate your own personal macros for your body (net carbs, fat, protein, and calories)
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What are macros? There are 3 main macronutrients: carbs, protein, and fat. Adjusting the ratio of each macronutrient, you can be on a low-carb diet, keto diet, low-fat diet, or a high-protein low-carb diet.
IS PLANT-BASED PROTEIN A COMPLETE PROTEIN?
Not all plant-based proteins are complete proteins. Each plant will contain various amounts of different amino acids.
A complete source of protein contains all 9 essential amino acids. Meat is generally considered to be a complete source of protein and all 9 essential amino acids.
But if you are a vegetarian eating only plant-based protein, it’s important to ensure you eat a variety of vegetables and fruits that contain all the essential amino acids.
- Examples of complete protein foods are meat such as: Beef, pork, chicken, eggs, and fish.
- Examples of incomplete protein foods are: Vegetables, nuts, seeds, legumes, and grains.
BENEFITS OF VEGETABLES AND FRUITS
Fruit and vegetables are packed with soluble fiber, insoluble fiber, antioxidants, vitamins, minerals, and phytochemicals.
Vegetables (and some fruits) are generally low in fat, and low in calories. They often contain vitamin C, potassium, vitamin A, folate, and vitamin B.
Fruits and vegetables can help bulk up a healthy meal, they can help crowd out junk food and junk carbs in a meal, PLUS vegetables are delicious.
One thing that fruits and vegetables don’t have on their own is any type of healthy fat (with the exception of an avocado). However, there are other health benefits they can offer.
A diet high in fruits and vegetables can help you lose weight (they are low fat and low calorie), and it is thought that their potassium can lower blood pressure, and the antioxidants can support healthy vision.
Fruits and vegetables are high in vitamin C and the family of B vitamins.
When people consume a diet with plant-based sources of protein, they increase their fat-burning abilities and improve their gut health due to the increased fiber and probiotics.
This guide will look at the best high-protein vegetables so you can make smart choices with what you eat.
HIGH-PROTEIN VEGETABLES + HIGH-PROTEIN FRUITS
Starchy veggies, root vegetables, and fruits are definitely high in natural sugar and high in carbohydrates so you’ll want to be careful and choose wisely depending on your health goals.
It’s important to remember that total carbs are different than net carbs. Fruits and vegetables are high in fiber, which will lower the number of carbs in them.
Roasted vegetables cooked in butter or olive oil, or fruit enjoyed with full-fat cottage cheese are just a few examples of how high-protein vegetables and high-protein fruit can fit into your keto lifestyle.
PROTEIN IN VEGETABLES
Now let’s look at some of the best vegetables and legumes that have the most protein in them. Not all veggies and legumes are low carb or keto. I WANT THE PSMF GUIDEBOOK ➡
PINTO BEANS
Nutrition values per cup:
Protein: 15.4 grams per cup.
Net carbs: 29.4 grams per cup.
Fat: 1.1 grams per cup.
Calories: 245 per cup.
Pinto is the highest-protein vegetable on the list. They are part of the legume family so are also the highest in carbs and the highest in calories.
They have 15.4 grams of protein per cup cooked.
LIMA BEANS
Nutrition values per cup:
Protein: 10.3 grams per cup.
Net carbs: 23.8 grams per cup.
Fat: 0.7 grams per cup.
Calories: 175 per cup.
Lima beans protein value is high with 10.3 grams of protein per cup.
SOYBEAN SPROUTS
Nutrition values per cup (raw):
Protein: 9.2 grams per cup.
Net carbs: 5.8 grams per cup.
Fat: 4.7 grams per cup.
Calories: 85 per cup
Soybean sprouts (commonly called mung bean sprouts) are a good source of protein too. A cup of soybean sprouts has 7 grams of protein.
One of the best ways to enjoy vegetables is in a delicious stir fry. You can get your daily dose of protein from these vegetables, especially when you cook a variety of them together.
GREEN PEAS
Nutrition values per cup:
Protein: 8.2 grams per cup.
Net carbs: 15.4 grams per cup.
Fat: 0.4 grams per cup.
Calories: 125 per cup.
There are 8.2 grams of protein per cup cooked green peas.
These are a confusing plant because according to U.S Dietary guidelines, they are starchy vegetables; but, Harvard Health considers them a legume.
Either way, they tend to be moderately high in carbohydrates and may or may not fit into a keto diet depending on the number of peas consumed.
BRUSSELS SPROUTS
Nutrition values per cup:
Protein: 5.7 grams per cup.
Net carbs: 9.9 grams per cup.
Fat: 1.1 grams per cup.
Calories: 80 per cup.
When it comes to Brussels sprouts, protein is a big part of their makeup. There are 5.64 grams of protein per cup of boiled Brussels Sprouts.
Try these creamed Brussels sprouts for a delicious lunch filled with healthy fats.
ASPARAGUS
Nutrition values per cup:
Protein: 4.3 grams per cup.
Net carbs: 3.7 grams per cup.
Fat: 0.4 grams per cup.
Calories: 40 per cup.
Asparagus protein is high as well. There are 4.32 grams of protein per cup. You’ll love this recipe for keto cheesy baked asparagus.
CORN
Nutrition values per cup:
Protein: 3.8 grams per cup.
Net carbs: 20.2 grams per cup.
Fat: 2.0 grams per cup.
Calories: 110 per cup.
Sweet corn is very high in carbohydrates, but it has other nutrients too. If weight loss or minimizing carbs is your goal, I suggest eating less sweet corn. However, there is 3.8g of protein in one cup of cooked corn kernels.
BROCCOLI
Nutrition values per cup:
Protein: 3.7 grams per cup.
Net carbs: 6.0 grams per cup.
Fat: 0.6 grams per cup.
Calories: 55 per cup.
Broccoli protein is excellent too. There are over three grams of protein per cup.
Protein in foods (per serving)
⬤ Animal-based ⬤ Plant-based
A chart showing how much protein is in twenty foods.
| FOOD | PROTEIN PER SERVING | SERVING SIZE | CALORIES |
|---|---|---|---|
| Chicken breast | 323232 | 100g | 158 |
| T-bone steak | 292929 | 100g | 212 |
| Salmon | 272727 | 100g | 156 |
| Ground beef | 252525 | 100g | 240 |
| Seitan | 252525 | 100g | 141 |
| Whey protein powder | 242424 | 30g | 120 |
| Pea protein powder | 212121 | 1 scoop (27g) | 100 |
| Canned tuna | 202020 | 1 can (107g) | 91 |
| Nonfat plain Greek yogurt | 161616 | 1/2 cup | 92 |
| Black beans | 151515 | 1 cup | 227 |
| Chickpeas | 151515 | 1 cup | 270 |
| Eggs | 121212 | 2 large eggs | 143 |
| Pumpkin seeds | 999 | 1/4 cup | 167 |
| Tofu | 999 | 100g | 84 |
| 2% Milk | 888 | 1 cup | 120 |
| Peanut butter | 888 | 2 tablespoons | 210 |
| Quinoa | 888 | 1 cup | 220 |
| Almonds | 666 | 1 ounce | 164 |
| Steel-cut oats | 555 | 1/4 cup | 150 |
Note: Protein per serving is in grams.
Table: Alex Ford/Insider Source: USDA FoodData Central
What to know about a low-protein diet
A low-protein diet puts less strain on the kidneys. As a result, this type of diet can benefit people with kidney-related disorders, such as kidney disease or phenylketonuria.
When a person eats protein, the body produces a compound called urea. If the kidneys are not functioning well, urea can build up in the blood and cause fatigue and a loss of appetite.
By making key changes, a person can develop a satisfying and diverse low-protein diet plan that works for them.
In this article, we discuss the benefits and risks associated with a low-protein diet. We also list some of the best foods to eat and avoid when limiting protein intake.
Foods to eat
Replacing some meat with vegetables and grains is an effective way to reduce protein intake. Vegetables and grains should form the main body of meals, with a supplementary protein source.
A person following a low-protein diet can get most of their calories from the foods below, which are relatively low in protein.
Low-protein foods
The following are low-protein foods:
- all fruits, except dried fruits
- all vegetables, except peas, beans, and corn
- many sources of healthful fats, such as olive oil and avocados
- herbs and spices
Many other types of food are low in protein, and a person should use moderation when incorporating them into the diet. Some of these foods include:
- sugar
- candies that do not contain gelatin
- tea and coffee, without dairy milk
- jams and jellies
- mayonnaise
- butter
- many sauces and dressings, including tomato sauces and salad dressings
Moderate-protein foods
On a low-protein diet, people should eat foods that contain moderate amounts of protein sparingly. Examples include:
- bread
- crackers
- breakfast cereals
- pasta
- oats
- corn
- rice
Low-protein versions of many of these products are available online or in pharmacies.
Who should follow a low-protein diet?
The Dietary Guidelines for Americans 2015–2020Trusted Source recommend that most adults consume at least 10% of their daily calories in the form of protein. A low-protein diet involves eating less protein than this each day.
Some people cannot tolerate high levels of protein. If the body cannot process protein or its waste, these substances build up and cause symptoms ranging from nausea and vomiting to brain damage.
For these people, following a low-protein diet will reduce the risk of negative health effects.
Doctors may recommend that people with the following health conditions adopt a low-protein diet:
Kidney disease
By reducing protein intake, people with kidney disease who are not on dialysis can reduce stress on their kidneys and prevent the buildup of urea in the bloodstream.
The body produces urea, a compound, during the digestion of protein. In people who do not have kidney problems, urea leaves the body through the urine, without causing issues.
However, when the kidneys do not function correctly, urea builds up in the blood and causes symptoms such as nausea, fatigue, and loss of appetite.
A 2018 review of 17 studies reports that very low protein intake may slow down the progression of advanced kidney failure.
The National Kidney Foundation advise that limiting protein intake can extend the amount of time before a person needs dialysis. Those already receiving dialysis treatment should not follow a very low-protein diet.
Diabetic nephropathy
A review of several studies reports that a low-protein diet may improve the symptoms of diabetic nephropathy, which refers to diabetes-induced kidney damage.
The research did not uncover adverse effects of the diet, such as worsening of other diabetes symptoms.
Phenylketonuria
Phenylketonuria (PKU) is a rare disorder that occurs when the body does not produce the enzyme needed to break down an amino acid called phenylalanine. Amino acids are the building blocks of protein.
For a person who has PKU, eating foods rich in protein can cause phenylalanine to build up in the body.
If people with PKU do not receive treatment, it can lead to intellectual disability and other neurologic symptoms, such as hyperactivity, poor coordination, and seizures.
The main treatment for PKU is a lifelong, very low-protein diet. People with the condition should consume only the minimal amount of phenylalanine necessary for healthy growth and development.
Homocystinuria
Homocystinuria is an inherited disorder that affects the body’s ability to process methionine, another amino acid. A buildup of methionine causes problems with vision and bone health.
As with PKU, treatment involves a very low-protein diet.
General benefits of a low-protein diet
Authors of a review of researchTrusted Source suggest that a low-protein diet may also provide some benefits for people without kidney problems. They report that in middle-aged (but not older) adults, restricting protein intake may reduce the risk of:
- cancer
- diabetes
- heart disease
Other researchTrusted Source, published in the journal Cell Reports, indicates that a diet low in protein and high in carbohydrates may help protect brain health and reduce cognitive decline. However, the scientists only conducted this research in mice and cannot be sure of the effects in humans.
Authors of a 2015 studyTrusted Source report that a low-protein, high-carbohydrate diet may be just as effective at increasing a person’s lifespan as following a calorie-restricted diet, possibly because of benefits to heart health and digestion. However, they only tested this in mice.
Recipe ideas
When following a low-protein diet, it can be helpful to think of vegetables and grains as the main components of a meal. A person should consider meat, pulses, and soy products to be side dishes or condiments.
The National Institutes of Health (NIH)Trusted Source report that most people, whether they have kidney disease or not, can meet their protein needs with just 2 servings of meat or meat substitutes each day. A serving is 3 ounces, or the size of a deck of cards.
Examples of satisfying low-protein meals include:
- a sandwich with very thinly sliced meat, lots of vegetables, and mayonnaise
- fried white rice with vegetables and a small portion of meat, tofu, or shellfish
- low-protein pasta with tomato sauce and roasted vegetables
- a burrito, made with a low-protein tortilla, vegetables, salsa, homemade guacamole, and a small portion of beans
- vegetable curry with low-protein rice or a small portion of regular rice
- homemade vegetable soup
Low-protein snacks include:
- fresh fruit
- raw vegetable sticks with salsa or homemade guacamole
- homemade muffins, made with a low-protein baking mix
- baked sweet potato fries with a spicy mayonnaise dip
- a fruit smoothie made with water or a low-protein dairy alternative, such as rice milk
- homemade fruit juice popsicles
Other tips for a low-protein diet
Here are some other strategies for keeping protein levels low without compromising on flavor:
- Use unsweetened rice milk or another low-protein milk substitute in recipes that call for dairy milk.
- Bulk up soups with small amounts of rice or pasta.
- Increase the vegetable content while decreasing the meat content in recipes. For example, diced mushrooms can be a good meat alternative in spaghetti bolognese.
- Add a small amount of egg to salads to make them more filling.
- Top meals with a little parmesan cheese to increase the flavor without adding too much protein.
- Make a meal more filling by adding some healthful fats, such as from avocado or a drizzle of olive oil.
When grocery shopping, always check labels carefully for protein contents and ingredients.