Fruits with High Protein: Our List for High Protein Fruits Below:
Fruits don’t usually have the same protein content as nuts, vegetables, beans and other high protein food sources. However, some fruits do contain a significant amount of protein along with vitamins and antioxidants. They are also a natural source of sugar and fiber. Let’s look at some of these fruits with considerable protein content –
- Guava – Guava contains up to 4.2g of protein per cup. However, guava is not only rich in protein. It also contains 8.9g of fiber per serving and supplies 419% of your recommended daily Vitamin C intake. What more? It also provides magnesium, potassium, vitamin A, vitamin B, vitamin E, iron and so on.
- Jackfruit – Jackfruit contains 2.8g of protein per cup. It is also high in vitamin B6, required for protein metabolism. Jackfruit is eaten popularly as a meat substitute for its flavor and texture.
- Avocado – There is about 4g of protein in every avocado fruit. Avocados are renowned for their healthy fat content, but are also a good protein source among fruits. They also contain a healthy amount of potassium. Have it as part of a salad or blend it into a smoothie to take care of those hunger pangs.
- Apricots – Dried apricots can contain upto 2.2g protein per cup. Dried apricots also provide ample Vitamin A and C – antioxidants which prevent damage to the body caused by free radicals. Apricots are good for eye-health and contain potassium which regulates blood pressure.
- Kiwi – Kiwifruit contains approximately 2.1g protein per cup. Moreover, it contains 185% of the amount of Vitamin C necessary in your diet. It supplies 60% of Vitamin K required by your daily diet and 18% of Vitamin E for the same. You can also find close to 5.4g fiber in the fruit. Reason enough to bite into these delicacies.
- Prunes – Prunes consist of approximately 2g of protein in a cup’s serving. They are famous for their fiber content. Control your portion size so you don’t have to make one too many trips to the bathroom.
- Dried Cherries – Dried cherries can improve your sleep quality, reduce inflammation and prevent arthritis. Sore muscles can be relieved by drinking tart cherry juice. If you want your cherries to deliver a kick of protein, use dried cherries. Dried cherries can contain upto 2g of protein in a cup’s serving.
- Blackberries – Blackberries contain 2g of protein per cup, 7.6g of fiber and a host of other vitamins, minerals and antioxidants such as iron, calcium, magnesium, potassium, vitamin C, vitamin E, vitamin A and vitamin K. Blackberries are among the healthiest fruits you can eat.
- Golden Raisins – Nearly 2.7g of protein can be found in a cup of golden raisins. They also help curb junk food cravings and can be used as a natural sweetener.
Eating these fruits can not only benefit you with their vitamin and nutrient content. They can also provide you with protein. Sure, the protein found in fruits cannot equal that of meat/dairy sources. But the antioxidants and minerals found in fruits more than makeup for it.