With our nutrition expert, Brennan J. Robertson Ask Brennan J. Robertson a question about nutrition Question Archive Do fruits and vegetables have protein? Brennan J. Robertson's Response

Protein is one of three macronutrients. The other two are fat and carbohydrates. These are the components of food that provide us with energy. Protein exists in two forms: plant based and animal based. So yes, fruits, legumes, and vegetables do indeed contain at least some protein.

Generally, legumes and vegetables contain more protein than fruits, although avocado - a fruit - is quite rich in protein. The key difference between the two forms of protein is that while meat, eggs, and dairy make up complete proteins (those which contain all the essential and non essential amino acids), the protein in plants (except soybean) is incomplete.

Our bodies actually have a biological requirement for amino acids, not for protein. Our bodies are unable to make 9 of the 20 common amino acids, so we must get these amino acids from our diets. Because we need all 9 of these amino acids for our bodies to make a complete protein, vegans must eat enough of a variety of different plant proteins to ensure their diet is providing the right mix of amino acids to meet their protein building needs.

The advantage of plant protein sources over animal protein is that plant protein sources are low in fat content and high in dietary fibre. The following legumes and vegetables contain higher levels of protein:

• grains: bulgur, barley, corn meal, whole-grain breads
• legumes: beans, lentils, chickpeas, peas, peanuts, soy products
• seeds and nuts: sesame seeds, sunflower seeds, walnuts, cashews
• vegetables: leafy greens, spinach, broccoli

Ask Brennan J. Robertson a question about nutrition

Nutrition Question Archives

A friend told me that a vitamin D supplement will help in avoiding the winter blues. Is this true? Are bananas fattening? Are pineapples high in calories? Are there any foods I should be eating more of to ward off the common cold? Can you explain to me the difference between "good" carbs and "bad" carbs? Hello Brennan! I have type 2 diabetes, and I'm wondering if all the hype about vitamin supplementation is in fact beneficial for my condition? How beneficial is the Eat Right 4 Your Type diet? I am a student on a low budget. How can I eat healthy? I currently take a water pill daily and I am concerned about the amount of potassium my body is losing as a result of taking this pill. What fruits and vegetables with high levels of potassium should I be eating more of to offset this loss? I have been considering the benefits of a dietary detox. What can you tell me about body cleanses? I have known about the benefits of drinking gogi juice but just recently heard of the açai berry. What is it and how would it benefit my health? I want to start taking an omega-3 supplement as I don't like fish. You had recommended one with a high EPA. How high should I go, and can you recommend a brand? I'm new to supplements! Is honey a good substitute for sugar for a person with diabetes? My daughter has colitis and has been advised to follow a low-fibre diet. Which foods should she eat and which should she avoid? My New Year's resolution is to take better care of my body. Is there anything you can suggest to kick start a year of healthy living? My sister has liver disease. Is there a certain diet she should follow? My son has been drinking a juice that claims to be loaded with adaptogens. What are adaptogens and are they safe to take? What are good dietary sources of Vitamin D? What are probiotics and should I be taking them regularly? What exercises will help me build upper arms after losing 20 pounds over one year? I golf and bike from April to November, then walk every day during the inclement weather. What foods are good for someone with irritable bowel syndrome (IBS) and which foods should be avoided? What is organic produce and is it more nutritious than conventional produce?

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