We've discussed the role of sugar and fiber in juice, but how about protein? We typically think of meat, dairy, nuts, seeds, grains, protein bars, and protein powders as our protein sources.
But have you ever explored the possibility of getting your protein from fruits and vegetables? It may come as a surprise, but fruits and vegetables do contain protein.
By incorporating high-protein fruits and vegetables into your juice recipes, you can get protein from juice.
Protein in Fruits
Fruits typically contain less protein compared to vegetables but help in enhancing juice’s flavor. Here's a list of 8 protein-rich fruits that are perfect for juicing.
Keep in mind that guava and apricot, which are among the top two protein-rich fruits, may be challenging to find when they're out of season. So, don't miss the opportunity to add them to your protein juices when they're available in the spring and early summer!
| Fruit | Protein (g) |
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The amount of protein listed is 1 cup of the raw ingredient and not when juiced.
Fruit Protein Juice Recipe
This green protein juice recipe by @juicingwithja primarily features fruits and yields 36 oz. of juice. Consuming 4-5 servings daily during a juice fast or fruitarian diet can provide you with over 50g of protein.
In case you can't find apricots, you can include 1-2 extra peaches or substitute nectarines for the apricots to keep enjoying this nutritious beverage.
- 3 apricots
- 1 bunch of spinach
- 2 peaches
- 1 bowl of grapes
Protein in Vegetables
To maximize the protein content of your juice, consider incorporating these high-protein vegetables from the list below.
Many of these ingredients aren't commonly found in typical juice recipes, but they're still great for juicing! Why not give them a try and explore their flavors?
You also don’t need to be too concerned about ingredient availability, as most of these vegetables are available year-round.
| Vegetable | Protein (g) |
|
|
The amount of protein listed is 1 cup of the raw ingredient and not when juiced.
Vegetable Protein Juice Recipe
A vegetable protein juice offers a fantastic way to incorporate both vegetables and protein into your diet.
While apples aren't a protein-rich vegetable, @healthyveganeating includes them in the recipe to enhance the juice’s sweetness. We challenge you to give this recipe a shot without the apple and experience a different flavor profile.
- One head of broccoli
- ½ lb. brussels sprouts
- ½ lb. sugar snap peas
- 1 green apple
Conclusion
While protein can be obtained from juice, it's important to note that protein juice alone may not provide enough to replace meat, dairy, nuts, seeds, or grains.
You'd have to consume substantial quantities of protein juice daily to fulfill your recommended protein intake, which may not be practical for your everyday diet.
Therefore, we recommend making protein juice another source of protein with your other healthy, protein-rich sources.
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REFERENCE:
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein
https://www.juicebuff.com/how-to-get-protein-while-juicing/
https://www.myfooddata.com/articles/fruits-high-in-protein.php
https://www.myfooddata.com/articles/vegetables-high-in-protein.php
