Avocados

Broccoli

Oranges

Artichokes

Blackberries

Estimated reading time: 5 minutes

Intro

Sources of Plant Protein By Group

The Fruit Group

Fruit Plant Protein Sources
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Fruits high in protein

The Fruit Plant Protein Crops

Avocados

One avocado weighing about 201g has:

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
3224.0229.517.113.5
Reference:  FDC ID: 171705 

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Oranges

Oranges I large Fruit weighing 184g has

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
86.51.730.221.74.42
Reference:  FDC ID: 169097  

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Bananas

A banana 136g

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
1211.480.45313.54
Reference:  FDC ID: 173944  

Nectarins

One medium nectarine weighing 142g (1 NLEA serving weighs 140g) has:

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
61.61.480.44814.82.38
Reference:  FDC ID: 169914  

What about peaches? What about peaches: 1 medium 150g (NLEA serving 147g) has:

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
58.51.360.37514.32.25
Reference:  FDC ID: 169928

Guavas

One often overlooked fruit, but a good source of protein is the common guava. not the strawberry type, weighing 55g has:

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
37.41.40.5227.862.97
Reference:  FDC ID: 173044

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Kiwifruit

One fruit has 69g, (one NLEA serving is 148g)

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
42.10.7870.35910.12.07
Reference:  FDC ID: 168153

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Apricotes

One apricote weighing 35g has:

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
16.80.490.1363.880.7
Reference:  FDC ID: 171697

Blackberries

Blackberries, one cup 144g has

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
61.920.70613.87.63
Reference:  FDC ID: 173946

What about Raspberries? 1 cup (123g) has:

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
641.480.79914.68
Reference:  FDC ID: 167755

The Veggies Group

Veggie Plant Protein Sources
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Sources of Plant Protein in Vegetables

The Veggie Plant Protein Crops

Green Peas

1 cup (160g) cooked

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
1 c. 1348.580.352258.8
Reference:  FDC ID: 170102

Spinach

1 cup 180g

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
1 c. 41.45.350.4686.754.32
Reference:  FDC ID: 168463

Sweet potatoes

1 cup (328g), mashed

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
1 c. 2494.490.45958.18.2
Reference:  FDC ID: 168484

Asparagus

In order of rows: 1/2 cup (90g), 1 cup (180g), and 4 spears (1/2 inch base, 60g), without wooden part.

I love to eat raw asparagus. Hence, I include the protein value. One spear spear, weighing 1.5 oz. as purchased, or 7″ long (0.8 oz.) edible spear, has 4 calories and a protein value of 0.5g.

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
1/2 c. 19.82.160.1983.71.8
1 c. 39.64.320.3967.43.6
1 spear 40.5<0.19.005
Reference:  FDC ID: 168390

Brussels sprouts

1/2 cup (78g) and 1 cup (156g)

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
1/2 c. 28.120.45.52
1 c. 5640.811.14.06
Reference:  FDC ID: 168513

Broccoli

1/2 cup (78g, 4%DV) chopped and 1 cup (5.5 ounces)

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
1/2 c. 27.31.860.325.62.57
1 c. 553.70.611.25.1
Reference:  FDC ID: 168510

Kale

We all know kale is good for you. But did you know that one (1) cup or 118g, cooked and drained, kale has 3.5g of protein.

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
1 c. 51.93.471.436.252.71
Reference:  FDC ID: 169355

Artichokes

Many people pass this gem of a vegetable by—except when in the popular artichoke & spinach dip, but they shouldn’t. Besides being a good plant protein source, it is also a nutrient powerhouse. The edible portion of one medium artichoke (4.2 ounces or 120g), provides you with 3.5g of protein and 7%DV. And, while this article isn’t about fiber, it is worth mentioning. Did you know that the same artichoke provides you with a whooping 41%DV of fiber. Something to think about.

CaloriesProteinFatty AcidsCarbohydratesDietary Fiber
1 c. 63.63.470.40814.410.3
Reference:  FDC ID: 167755

Summary

Nutrition Sources Used:

Nutrient data for foods listed on this page was provided by USDA SR Legacy
Percent Daily Values (%DV) included are cross-check using at Nutritiondata.self.com and CalorieKing.com  

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