9 Fruits That Will Help You Reach Your Protein Objectives

Your body needs protein, a macronutrient, to create hormones, fight infections, and carry out a host of other vital functions. Age, weight, and degree of activity all affect how much protein is needed, although most physically active individuals likely require 0.54–0.9 grams of protein per pound (1.2-2 grams per kilogram) per day to sustain optimal health and muscle mass.

Some meals are high in protein, like fruits, while other foods, including beans, chicken, eggs, and Greek yogurt, are deficient in this vital mineral. Fruit’s protein content seldom rises above 1% of its weight, but certain fruits have more protein than others.

1. Guava

The sweet and tangy-tasting guava is a tropical fruit that is rich in fiber and vitamin C. With 4.21 grams (g) of protein per cup, it has one of the highest protein levels of any fruit.

This identical serving provides 376 mg of vitamin C, more than 400% of the daily requirement for this vitamin. In addition to being essential for collagen formation and immune system performance, vitamin C is a potent antioxidant that guards against cellular damage that could otherwise result in illness.

For a snack high in protein, try slicing fresh guava over yogurt or guava mixed with almonds.

2. Avocado

As opposed to most fruits, avocados are savory and are typically used in recipes. The greater protein content of avocados is another characteristic that makes them unique from other fruits. Avocados are among the fruits with the greatest protein content; 201 grams of them contain 4.01 grams of protein.

Avocados are an all-around nutrient-dense food since they are high in fiber, vitamin E, vitamin C, magnesium, and folate.

Sliced or diced avocado can be used to add fiber and protein to salads, soups, and grain dishes. Mashed avocado can be a healthy substitute for typical spreads like mayo and mustard on high-protein sandwiches.

3. Jackfruit

The world’s largest edible fruit, jackfruit can weigh up to 110 pounds in some cases.

These unusual fruits are rich in carotenoid antioxidants, which are beneficial plant components, and they are also high in vitamins, vitamin C, magnesium, and potassium. Additionally, they have a comparatively high protein content for fruits—2.84 grams per cup.

Unripe jackfruit tastes milder than raw jackfruit, which has a sweet, pineapple-like flavor. Unripe jackfruit can be used as a plant-based meat substitute in recipes like tacos, soups, and curries, while ripe jackfruit can be blended with protein powder to create a protein-rich smoothie.

4. Fruit of the Passion

Tropical fruits with a strong sweet-tart flavor are called passion fruits. Raw passion fruit is delicious, and it’s often used to produce smoothies and beverages.

Passion fruit is a great source of antioxidants, such as vitamin C, carotenoids, and polyphenol chemicals, which can lower inflammation and prevent cellular damage to the body.

Fresh passion fruit is an excellent option for anyone looking to increase the amount of protein-rich fruits in their diets, as a 100-gram serving has 2.2 grams of protein.

Since passion fruit has an acidic flavor, it is excellent when combined with other foods to lessen its intensity. Incorporate passion fruit into protein drinks or smoothies, or serve raw passion fruit on a dish accompanied by high-protein components like nuts and cheeses.

5. Currants

Protein content is higher in raw blackberries than in most other fruits, with two grams per cup serving. Other nutrients like fiber, vitamin C, vitamin K, and manganese are also abundant in blackberries.

The amount of fiber in only one cup of blackberries is 7.63 grams, or 28.5% of the Daily Value (DV). Diets high in fiber are beneficial for many parts of health, including the digestive system. Increasing the amount of fiber in your diet helps maintain regular and comfortable bowel movements, improve the gut barrier, and encourage the growth of good bacteria in your large intestines.

Consuming an increased amount of fiber can also lower your chance of developing diseases including diverticulitis, colon cancer, and heart disease.

You can eat blackberries as a snack or add them to foods like yogurt parfaits that are strong in protein.

6. Apricots

One kind of stone fruit is the apricot, which is any fruit with a stone or pit in the middle. Apricot flesh is rich in antioxidants, vitamins, and minerals and tastes delicious. It is vivid orange in color. Apricots, for instance, are a great source of beta-carotene, a carotenoid pigment with potent cellular-protective qualities. According to research, having high blood levels of carotenoids may help lower the chance of getting breast cancer among other illnesses.

Apricots are a high-protein fruit choice, with 2.31 grams of protein per cup. Apricots are wonderful both when they’re fresh and when they’re dried.

4.41 grams of protein a cup of dried apricots is a significant increase over fresh apricots. Dried apricots are a common component in high-protein snack mixes like trail mix because of their chewy texture and sweet flavor. Similar to other dried fruits, these apricots have more calories than fresh ones and may have added sugar for sweetness, which should be avoided in order to maintain good health.

7. Pomegranate

The arils, or seeds, of pomegranates are unexpectedly abundant in protein—2.9 grams per cup. Pomegranate arils include significant levels of protein as well as antioxidant and anti-inflammatory substances including organic acids and anthocyanins, as well as fiber, which is vital for the heart and digestive systems.

Pomegranate juice and arils have been shown in studies to improve heart health by lowering heart disease risk factors, enhancing cognitive function, and promoting recovery after exercise.

Pomegranate arils are a nutrient-dense garnish that go well with a variety of dishes, including grain bowls, yogurt parfaits, and salads. They can also be eaten as a crunchy, sweet snack on their own or combined with meals strong in protein, like cottage cheese.

8. Kiwi

Kiwifruit, also referred to as kiwis, are little, oval-shaped fruits with a remarkable nutritional makeup. Vitamins C, E, and K as well as folate are among the many vitamins and minerals that kiwis are rich in. With little under two grams of protein per cup, they have more protein than a lot of other fruits.

Kiwis are high in protein, vitamins, and minerals. They are also an excellent source of fiber, making them a wonderful snack option for people who are constipated because they have been shown to help soften stool and promote regular bowel movements.

Kiwis are a great addition to high-protein foods such as yogurt bowls and overnight oats. They can also be eaten as a snack with foods strong in protein, such as nuts, seeds, and cheeses.

9. Cherries

Among the sweetest and healthiest fruits you can consume are cherries. Increasing the amount of cherries in your diet can improve your general health in a number of ways, such as lowering heart disease risk factors like high blood pressure and cholesterol, oxidative stress markers, and blood sugar management.

Cherries are a great source of vitamins, minerals, and antioxidants like anthocyanins. They also contain potassium and vitamin C. Sweet cherries have a respectable 1.63 grams of protein per cup, however not as much as other fruits on this list.

Cherries can be incorporated to both savory and sweet meals, such as salads and chia pudding, because they go well with a wide variety of ingredients. Try creating a high-protein Greek yogurt parfait by combining almonds, chia seeds, and sliced cherries with unsweetened Greek yogurt for a wholesome, high-protein dessert choice.