Last Updated on September 30, 2023
Incorporate fruits high in protein into your diet to meet your daily protein needs.
These natural powerhouses not only provide essential nutrients for optimal health but also serve as alternatives to traditional protein sources, especially for those seeking a plant-based diet.
We’ve discussed the “Top 11 protein-rich vegetables” previously.
In this blog post, we will explore the top protein-rich fruits discuss their impressive health benefits, and share tips on how to easily incorporate them into your daily meals.
Protein is a crucial macronutrient for our bodies’ proper functioning.
It plays a vital role in several biological processes, including building and repairing tissues, creating enzymes and hormones, and maintaining healthy skin, hair, nails, bones, cartilage, blood cells, and muscles.
These 10 high-protein fruits can boost metabolism and keep the immune system strong.
Furthermore, it reduces cravings by promoting satiety which aids weight loss goals by helping individuals maintain balanced diets without indulging in high-calorie snacks frequently.
Not only do fruits with high-protein content offer the several benefits mentioned above, but they’re also great sources of a wide variety of nutrients like vitamins along with dietary fiber which significantly contributes to overall health improvement. (Source: betterhealth.vic.gov.au)
Want to incorporate more protein-rich fruits to start your day? Check out: 24 Good Protein Breakfast Recipes
Top Fruits High In Protein (Protein-Rich Fruits)
1. Dehydrated Apricots (Dried Fruit)
4.9 grams of protein in 100 grams of dehydrated apricots. There are only 1.4 grams per 100 grams in fresh ones.
The protein content of apricots, particularly dried ones, is among the highest. A single cup of dried apricots contains around 5 grams of protein along with essential nutrients like fiber, iron, and vitamin A.
Dried apricot fruit contains a high amount of antioxidant and anti-inflammatory properties. It protects cells from oxidative stress linked to various diseases.
Added dried apricots to trail mix to increase your protein intake to aid muscle recovery post-workout while helping you reach your daily protein goals.
4.2 grams of protein per 100 grams.
Guava is a small, tropical exotic fruit that packs a punch nutritionally. Eating the skin and seeds will also give you plenty of vitamin C and fiber, making it one of the most protein-rich fruits.
This makes guava an excellent option for those looking to increase their protein intake from plant-based sources.
In addition to its high protein content, guava also contains essential vitamins and minerals such as potassium and folate.
This makes it a nutrient-dense addition to any diet.
3 grams of protein per 100 grams.
Jackfruit is a spiky fruit that has recently gained popularity for its unique taste and numerous health benefits. Apart from being rich in fiber, vitamins, and minerals, jackfruit is also high protein fruit.
In addition to its protein content, jackfruit promotes digestion, aids weight loss, and reduces inflammation. J
Jackfruit has been gaining popularity as a natural meat substitute for vegan pulled pork sliders due to its meaty texture and versatility in cooking.
2 grams of protein in 100 grams.
Avocado is a powerhouse fruit often praised for its healthy fat content, but did you know it is also high in protein? In fact, avocado contains 4 grams of protein in a one-cup serving.
Avocados are high in protein and offer many health benefits. They are rich in heart-healthy monounsaturated fats and fiber which reduce cholesterol levels and improve digestion.
Additionally, this fruit is also rich in C, E, K, B6, potassium, and folate. Avocados can be enjoyed on their own or used in salads, sandwiches, or smoothies.
1.6 grams of protein per 100 grams.
Blackberries are a delicious option for protein intake. One cup of blackberries contains two grams of protein and eight grams of fiber as one cup of raw raspberries.
This makes it an excellent high in fiber fruit for anyone trying to build muscle or maintain a balanced diet.
1.3 grams of protein per 100 grams.
Bananas are often praised for their high carbohydrate content, but they also contain significant protein amounts.
Bananas contain protein from a variety of sources, including amino acids and enzymes. Ripe bananas have more free amino acids than unripe ones.
One amino acid in particular, tyrosine, is especially abundant in bananas. Tyrosine is involved in the production of neurotransmitters such as dopamine and adrenaline and is necessary for the nervous system’s proper functioning.
1 gram of protein in 100 grams.
Kiwi is a delicious and nutrient-dense fruit with about 2 grams of protein per cup. It also has a low glycemic index (GI)which means it won’t cause blood sugar spikes like other high-carb fruits do.
Kiwi is also rich in vitamin C, antioxidants, and fiber, making it an excellent addition to any healthy diet.
0.9 grams of protein in 100 grams.
Peaches have gained popularity in recent years not only for their sweet, juicy flavor but also for their nutritional value. One of the key reasons peaches are protein-rich is because they contain essential amino acids.
These amino acids are the building blocks of protein and play a critical role in maintaining a healthy body.
In addition to protein, peaches are also rich in vital nutrients such as vitamin C, potassium, and fiber. These nutrients can improve digestion, strengthen the immune system, reduce inflammation, and prevent chronic diseases.
0.9 grams of protein in 100 grams.
Oranges are a popular citrus fruit with its tangy taste and health benefits. When we think of oranges, we usually associate them with vitamin C, fiber, and potassium.
However, few people know oranges are also a nutritious source of plant-based protein. A medium-sized orange contains approximately 1 gram of protein, which may not seem like much, but it adds up over time.
Another benefit is that oranges are low in fat, making them a healthier alternative to many other protein sources.
0.8 g of protein in 100 grams.
Cantaloupe is not typically considered a protein-rich fruit, but it contains some protein and can be a healthy addition to a balanced diet.
Cubed cantaloupe contains about 1 gram of protein in each cup, as well as a good source of fiber and a variety of other nutrients such as vitamin C, beta-carotene, and potassium.
While protein is an essential nutrient for building and repairing tissues in the body, it is not the only nutrient we need to focus on in our diets.
How to Incorporate As Much Protein-Rich Fruits Into a Diet
Incorporating fruits with the most protein into your diet is easy and delicious, Here are some ideas:
🥗 Smoothies And Shakes
Blend together some avocado, kiwi, blackberries, or any other protein-packed fruit along with some milk or yogurt for a quick and nutritious breakfast or snack.
You can also add in some nuts, seeds, or nut butter for an extra boost of protein and healthy fats. Dried apricots are another great addition to smoothies as they provide a sweet flavor while adding more protein to your drink.
🥗 Salads And Fruit Bowls
You could mix diced avocado with blackberries, sliced kiwi, and chopped apricots for a colorful salad that provides a range of proteins, vitamins, minerals, antioxidants, and fiber.
Salads and fruit bowls are also versatile options that can be enjoyed at any time of the day – as a breakfast meal or snack when topped with yogurt or granola; or as a lunch dish when combined with greens or grains.
🥗 Snacks And Desserts
Fruit-based desserts are another creative way to incorporate protein-rich fruits into your diet while satisfying your sweet tooth. A refreshing summer dessert option could be grilled peaches topped with whipped cream.
Or try freezing chunks of banana blended with cocoa powder and peanut butter for a healthy nice cream that’s packed with natural proteins from the fruit itself.
Get All The Protein You Need Daily
Protein requirements vary according to factors such as age, gender, weight, and activity level.
It is recommended that adults consume 0.8 grams of protein per kilogram of body weight on a daily basis.
For example, a person weighing 68 kilograms would need 54 grams of protein daily.
By adding these nutrient-dense foods to your meals or snacks like smoothies or salads, you can ensure that you are getting enough protein from plant-based sources.
Some fruits that are high in protein include guava, avocados, jackfruit, and dried apricots.
While fruits generally don’t contain as much protein as meat or dairy products, some varieties can provide a significant amount per serving.
For example, 100 grams of guava contains about 4.2 grams of protein.
Protein is an essential nutrient for building and repairing tissues throughout the body, maintaining healthy bones and muscles, regulating hormones and enzymes, and supporting the immune system.
Eating a variety of foods with adequate levels of protein – including fruits – can help ensure you’re meeting your body’s needs.
Yes! Many high-protein fruits also contain a range of vitamins, minerals, fiber, antioxidants and other nutrients that support overall health and wellbeing.
For example: avocados are rich in heart-healthy monounsaturated fats; jackfruit is a good source of vitamin C; apricots supply iron for energy metabolism; and all these juicy treats contribute to optimal hydration levels given their water content too!
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