Recent advances in neural rendering have shown that, albeit slow, implicit compact models can learn a scene's geometries and view-dependent appearances from multiple views. To maintain such a small memory footprint but achieve faster inference times, recent works have adopted `sampler' networks that adaptively sample a small subset of points along each ray in the implicit neural radiance fields. Although these methods achieve up to a 10$\times$ reduction in rendering time, they still suffer from considerable quality degradation compared to the vanilla NeRF. In contrast, we propose ProNeRF, which provides an optimal trade-off between memory footprint (similar to NeRF), speed (faster than HyperReel), and quality (better than K-Planes). ProNeRF is equipped with a novel projection-aware sampling (PAS) network together with a new training strategy for ray exploration and exploitation, allowing for efficient fine-grained particle sampling. Our ProNeRF yields state-of-the-art metrics, being 15-23x faster with 0.65dB higher PSNR than NeRF and yielding 0.95dB higher PSNR than the best published sampler-based method, HyperReel. Our exploration and exploitation training strategy allows ProNeRF to learn the full scenes' color and density distributions while also learning efficient ray sampling focused on the highest-density regions. We provide extensive experimental results that support the effectiveness of our method on the widely adopted forward-facing and 360 datasets, LLFF and Blender, respectively.