Did you know?

Some vegetables and fruits have protein content

When most of us think about “protein,” we conjure up images of meat. In reality, some vegetables and fruits contain sufficient protein content to fulfill nutritional needs. A diet high in fruits and vegetables may help reduce the risk of heart disease, diabetes and even some cancers, so choosing them over a higher fat protein from animal products may be a wise decision.

High protein vegetables also help dieters lose extra weight and keep it off. The key is to consume a wide variety of vegetables to benefit from their different nutrients. Protein is an important part of the diet, but vegetarians and those who are health-conscious, have many options. Here are some vegetables and fruits known for their protein value:

Soybeans. The number one source of vegetable protein, soybeans are a complete protein. This means they contain all of the essential amino acids. Each cup of cooked soybeans offers 29 grams of protein. Soy products such as tofu contain about 11 grams of protein per four ounce serving.

Beans. There are many types of beans, and they all pack a protein punch. Most notably, white beans and lentils contain about 19 grams of protein per cup, while black beans provide about 15 grams per cup. Other beans such as kidney, lima, black-eye, navy and pinto contain about 14 grams of protein per cup.

Peas. At eight grams per serving, peas are easy to prepare and can be frozen or dried. Split peas contain even more protein, with 16 grams for every cup.

Corn. On the cob, frozen or out of a can, corn provides five grams of protein per cup. Full of fiber, corn can be added easily to virtually any dish—soups, salads, stews, etc.

Broccoli. Each cooked cup of broccoli contains three to five grams of protein. Whether it’s steamed, sautéed or raw, broccoli is healthy and filling. Broccoli’s cousin cauliflower contains about three grams per cup.

Chickpeas. Otherwise known as garbanzo beans, chickpeas yield eight grams of protein per serving. They can pulverized to make hummus, added to soups or salads and are known for providing an energy boost.

Spinach. Popeye was right. Spinach is a super food. Each serving of spinach offers a generous 13 grams of protein, enough to sustain a body for hours after consumption. Spinach is easy to use in casseroles, pastas, soups, salads and in green juices or smoothies.

Artichoke. Each medium artichoke has approximately four grams of protein.

Potatoes. Each medium potato provides about five grams of protein. Whether they’re baked, fried or mashed, their protein content can be increased with the addition of cheese or beans.

Fruits. On the whole, fruits contain less protein than vegetables. Of the fruits that have protein content, cantaloupe, strawberries, navel oranges, watermelons and bananas rate higher than others.