Fruits are a healthy way to add variety to your diet because they contain important vitamins, minerals, fiber, and antioxidants, even though they aren’t the top sources of protein.
How Much Protein Do You Need Per Day?
In general, you should aim for 0.8 grams of protein per kilogram of body weight, or 0.36 grams each pound, per day. This corresponds to roughly 53 grams of protein daily for a sedentary lady in her 50s.
Apricot
A cup of fresh apricots has 2.3 grams of protein. You’ll also get a good amount of fiber and vitamin C. Although a serving of dried apricots is around ¼ cup, which means you’ll get less protein (about 1.1 grams) per serving, they still make a convenient portable snack that you can take in your backpack or purse.
Tomato
Just 1.1 grams of protein are found in raw tomatoes, but you’ll consume many more if you boil them in a soup or sauce. The protein content of one cup of tomato puree is 4.1 grams. Cooking tomatoes also increases its lycopene content, a potent antioxidant that can help prevent inflammation and fight chronic diseases like heart disease. Tomatoes are also an excellent source of vitamins C and K.
Cherries
A cup of cherries has two grams of protein. They include a lot of vitamin C and polyphenols, like anthocyanins, which are antioxidants present in many fruits and vegetables, just as many other kinds of berries. According to research, cherries’ anthocyanins may offer protection against long-term inflammatory diseases like arthritis and heart disease.
Guava
A cup of guava, which has a strawberry-pear flavor and a lovely pinkish tint, has 4.2 grams of protein. Additionally, it contains carotenoids, which are antioxidants with anti-inflammatory properties, as well as vitamins A and C.
Look for ripe greenish-yellow fruits with a hint of pink and a musky-sweet aroma, as guavas are best enjoyed fresh.
Kiwi
A cup of kiwi fruit, or around two average-sized kiwis, contains about 2 grams of protein. Additionally, a single kiwi provides over 80% of your daily requirement for vitamin C.
