They frequently think of non-vegetarian options when we think of protein. Few people are aware, though, that a variety of fruits high in protein can also assist you in meeting your daily needs for protein in your diet. Although protein is not the main component found in fruits, a lot of fruits high in protein also include a lot of other nutrients.
A good source of protein, along with fibre, vitamins, and minerals, include fruits like guava, avocado, and blackberries. It can be a fantastic idea to combine them with other sources of high protein. Smoothies made with these fruits can also help you create the ideal post-workout beverage.
Can you get protein from fruits?
Indeed, fruits do contain some protein. While it’s true that fruits typically contain less protein than foods like meat, beans, or nuts, some fruits, like blackberries, avocados, and guavas, do contain a small amount more protein than others. According to a research in Advances in Nutrition, fruits do not provide enough protein to sustain growth and development. It is important to remember that fruits are not a major source of protein in general. Dietician Garima Goyal explained, “It’s important to include a variety of protein-rich foods in your diet to meet your needs for protein.”
10 high protein fruits
Some fruits offer a range of other vital nutrients that support general health and wellbeing in addition to their moderate protein content. These ten fruits, along with their advantages, have higher protein contents.
1. Guava
A cup of guava has roughly 4.2 grammes of protein, making it one of the highest-protein fruits, according to the US Food and Drug Administration. In addition to being high in protein, guavas are also high in fibre, vitamin C, and antioxidants. This can support good digestion, strengthen the immune system, and enhance skin health. Guava is a versatile addition to a healthy diet because it may be eaten fresh, cut into salads, or blended into smoothies.
2. Avocado
According to the US Food and Drug Administration, there are approximately 2.92 grammes of protein in one cup of sliced avocado. Avocados are also well-known for having a high concentration of heart-healthy fats, especially monounsaturated fats. It also provides many B vitamins, fibre, and vitamins E and K in good amounts. Toast with avocado butter or slices tastes great. They can also be mashed into guacamole or added to salads.
3. Blackberries
As per the US Food and Drug Administration, one cup of blackberries contains around 2 grammes of protein. They are also high in fibre, antioxidants, and the vitamins C and K. You can eat blackberries raw, add them to smoothies or use them as a garnish for cereal, yoghurt and muesli.
4. Kiwifruit
Per cup, kiwifruit provides 1.91 grammes of protein, as per the US Food and Drug Administration. It is also high in antioxidants, high in fibre, and a strong source of vitamin C. So whether it aids in digestion or strengthens your immune system, kiwis are excellent for your general health.
5. Oranges
The US Food and Drug Administration states that oranges have a very high vitamin C content in addition to 1.69 grammes of protein per cup. Oranges are excellent for skin vitality and immune system wellness. Additionally, they include nutritional fibre, which promotes healthy digestion and prevents constipation. Oranges can be consumed either raw or juiced.
6. Apricots
According to the US Food and Drug Administration, one cup of sliced apricots has 2.31 grammes of protein. Apricots are also high in dietary fibre, vitamins A and C, and both. Apricots provide several health benefits, such as improved skin health, increased immunity, and healthier eyes. You can consume apricots raw, dried, or mixed with cereals and salads.
7. Bananas
According to the United States Food and Drug Administration, one cup of sliced bananas contains around 1.64 grammes of protein. They are also an excellent source of fibre, potassium, vitamin C, and vitamin B6. They help with digestion, energy levels, and heart health. Fresh bananas can be consumed, blended into smoothies, or baked with.
8. Peaches
The United States Food and Drug Administration estimates that one cup of peaches has 1.41 grammes of protein. Peaches also include antioxidants, fibre, and vitamins A and C. They provide improved immunity and a healthy digestive system. They are excellent for our skin as well.
9. Cherries
The US Food and Drug Administration states that one cup of pit-free cherries has about 1.63 grammes of protein. A rich source of fibre, vitamins A and C, and antioxidants, cherries also contain other nutrients. They lessen inflammation, promote heart health, and enhance the quality of sleep. Cherries can be used in baking and cooking, or they can be eaten raw and added to salads.
10. Raspberries
According to the US Food and Drug Administration, one cup of raspberries contains around 1.48 grammes of protein. In addition to being high in antioxidants and fibre, raspberries are also strong in vitamins C and K. These can be consumed raw, blended into smoothies or yoghurt, or added as a garnish to baked goods and cereals.
