High Protein Fruits and Vegetables to Add to Your Grocery List

Think you need meat or powder to hit your protein goals? Think again. While they might not rival a steak, certain fruits and veggies quietly pack a protein punch—and they bring fiber, vitamins, and antioxidants to the party, too.

Here are a few high protein fruits and vegetables worth adding to your cart:

Edamame – 18g per cup (cooked)
A plant-based MVP. Steam or sauté these young soybeans for an easy protein boost in bowls and salads.

Green peas – 8g per cup
Surprisingly protein-rich and freezer-friendly, peas add both bulk and bite to pasta, grain bowls, and soups.

Spinach – 5g per cup (cooked)
Cooking this leafy green concentrates the nutrients—and ups the protein. Great in omelets, lasagna, and curries.

Sweet corn – 5g per cup
More than just a summer side. Corn delivers protein and fiber whether fresh, frozen, or in a savory chowder.

Brussels sprouts – 4g per cup
Roast ’em, shred ’em, toss ’em in salads—they’re protein-packed and full of flavor.

Avocados – 4g per fruit
Not just for toast. This creamy fruit brings healthy fats and surprising protein to smoothies, dips, and sandwiches.

Passion fruit – 5g per cup
Small but mighty, passion fruit packs an impressive 5 grams of protein per cup—more than most fruits. It’s also rich in fiber, vitamin C, and antioxidants. Scoop out the tart, seedy pulp to add a tropical twist to smoothies, yogurt bowls, or even salad dressings.

Guava – 4g per cup
Tropical, tangy, and packed with vitamin C and protein. Eat it raw or blend into a smoothie for a sweet power-up.

Jackfruit – 2.8g per cup
Known for its meaty texture, jackfruit brings fiber, potassium, and plant-based protein—especially when added to tacos or stir-fries.

Other honorable mentions: