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Which fruits and vegetables have the most protein?

Q. Which fruits and vegetables have the most protein?


A. Most fruits and veggies are not rich in protein with the exception of legumes. The best source of protein from fruit is usually found in dried fruits. A half cup of dried apricot halves has 2.2 grams (g) of protein. One cup of pitted prunes has 2.38g and an avocado has 2.67g of protein. Green soybeans (Edamame) yield 33.15g of protein in one cup. Cooked Hubbard squash contains 5.08g in one cup and one cup of cooked Brussels sprouts has 5.64g of protein. Leafy greens contain a small amount of protein as well. One cup of chopped kale has 2.87g and one cup of cooked asparagus contains 4.32g. To find more protein values in fruits and vegetables, check out:

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The Expert: Wendy Reinhardt Kapsak, MS, RDN, is the President and CEO of the Produce for Better Health (PBH) Foundation. At PBH, she guides the Foundation’s efforts to advance the overall effort of increasing fruit and vegetable consumption.
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