Fruits with protein and fiber are an amazing addition to any diet. They are packed with vitamins, minerals and antioxidants that can significantly improve your health. if you want more dietary fiber and protein in your diet, then perhaps incorporating more fruits is the ticket to success. Let’s delve into some of the fruits that are higher in fiber and protein than others.
Fruits With the Most Protein
Fruit Has Protein?
Fruit may not be the first thing that comes to mind when you think about sources of protein. But if you’re looking for some more of the stuff, every little bit counts. Certain fruits can be a sweet way to add an extra dose of this nutrient to your diet.
Guava is one of the most protein-rich fruits around. You’ll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber. Slice it up or bite right into it like an apple. You can even eat the seeds and skin, so there’s nothing to clean up!
Mix up a batch of guacamole or mash some of this green fruit on your toast. A cup of it sliced or cubed packs 3 grams of protein. Mashed will give you 4.6. That’s on the high end for a fruit. It’s also full of healthy fat, fiber, and potassium, making it a smart addition to any meal. And did you know that some people eat it sweet? Try it with sliced peaches and drizzled with honey.
This spiky relative of the fig has become a popular vegan meat substitute. You can roast pulled jackfruit and season it like chicken or pork. Then you can whip up vegan tacos or Thai curries with this versatile fruit. While its protein content is far lower than meat, jackfruit is fairly high in protein for a piece of fruit. It packs 2.8 grams of protein per cup.
Kiwi will give you about 2 grams of protein per cup. And you don’t have to spend a lot of time preparing it. It’s perfectly fine to eat the skin. Just make sure you clean it well, then just slice and eat. The stubbly skin won’t hurt you. In fact, you probably won’t even taste it.
A cup of it sliced clocks in at 2.3 grams of protein. Dried apricots also make for a quick and tasty snack. A quarter-cup serving will get you 1.1 grams of protein. Eat them alone, in a trail mix, or tossed in a salad.
HIGH-PROTEIN FRUITS YOU SHOULD INCLUDE IN YOUR DIET
Fruit doesn’t usually come to mind when we think of protein. But it also contains this essential macronutrient, with some fruits containing up to two-thirds of the recommended daily dose of protein. However, it’s still not enough to make them your primary source of protein. So you might want to pair the fruit with other healthy protein sources to meet the recommended daily value.
If you want to reap the benefits of a whole load of nutrients like carbs and get countless vitamins and minerals to boost your health, you need to incorporate fruit into your diet.
Below, we’re listed 10 fruits that are high in protein so you know what to look for when you’re out shopping.
4g protein per cup
Guava is number one on our list of high protein fruit. It supplements your diet with a decent amount of protein, and has plenty of other beneficial nutrients. It contains four times the recommended amount of vitamin C and has a fair amount of magnesium, vitamin A, iron, and the antioxidant lycopene to protect your body against aging.
How to prepare and eat it: Guava is pretty easy to prepare. Just wash it and cut it into pieces. You can enjoy it on its own, or make a tropical salad out of it with other high-protein fruits like kiwis and banana. You may also top is with unsweetened yogurt or some nuts.
4g protein per cup
Although it has a reputation for being a healthy source of fat, avocado contains a relatively high amount of protein too. And the monounsaturated fatty acids found in this fruit help reduce bad cholesterol. Avocados also contain plenty of blood pressure regulating potassium to keep you healthy all year round.
Get more of this fruit: If you’re thinking of what to put in your salad, avocado is surely a delicious and creamy addition. For another sweet treat, you can mash it into guacamole, or mix with cacao powder and honey.
2g protein per cup
The amount of protein mentioned above can be found in dried apricots. Dried fruit has concentrated values of nutrients like protein, but this can also mean that their sugar content is equally concentrated. So make sure to consume this in moderation. Aside from protein, apricots contain an exceptional amount of vitamin A and C that act as antioxidants and protect your body against free radical damage.
How to prepare and eat it: You can add chopped dried apricots to your breakfast cereal or your afternoon yogurt snacks. Or enjoy them with a handful of nuts, or use them in your baked goodies, like bread, cake or cookies.
2g protein per cup
Aside from having a healthy dose of protein, kiwis are also rich in vitamins C and K. Not only that, it also contains vitamin E which is known for its skin-healing properties.
How to prepare and eat it: You can enjoy kiwis as they are or chop them up for fruit salad. Want to push your protein levels up? Get a handful of nuts or Greek yogurt to pair with kiwis. If you’re adventurous, swirl them into a smoothie and tone the acidity down with more fruit or ginger.
2g protein per cup
Grapefruit also contains a fair amount of protein. On top of that, it also has vitamin C and fiber. The fiber contributes to healthy weight loss by keeping you full for longer, while the vitamin C boosts your immune system in colder months.
A healthy reminder: Make sure to consume the pith or the stringy white bits along with the fruit’s juicy part because that’s where all the nutritious fiber is.
How to prepare and eat it: You can eat grapefruit as a refreshing starter before you dig into your meal. Cut the fruit in half, and cut around the flesh using a serrated knife. You can use a knife and fork to cut the flesh into smaller pieces. If you crave for something sweet after a meal, you can also have this fruit.
2g protein per cup
Blackberries are loaded with protein, fiber, vitamins, potassium, and antioxidants. They also contain vitamins A, E, C, to K, plus iron, calcium, magnesium, potassium, iron, folate, and anthocyanins.
How to prepare and eat it: You can freeze blackberries and blend them to make smoothies or a “nice cream”. Or they can be used to top your favorite pancake recipes. Since they are so fun to eat, you can just snack on them as you try practicing mindful eating.
1.5g protein per cup
Not only is it mouthwatering, but cantaloupe melon also provides more protein. It is loaded with immune-strengthening vitamins A and C, which are potent antioxidants. Plus, its orange color indicates that it’s a good source of beta-carotene, which is responsible for eye and skin health.
How to prepare and eat it: Cut up chunky slices and consumer them as they are, or make a melon melange by adding honeydew and watermelon. You may enjoy it with a slice of good-quality cured ham wrapped around fruit.
1g protein per cup
More than just their plumpness and protein content, peaches are also a good source of beta-carotene. Since it contains a lot of fiber, the fruit is also a staple food on weight loss programs.
How to prepare and eat it: Try buying a bag of frozen peach slices because the fruit is usually at its best when frozen–retaining its sweetness and nutritional peak. You can either thaw them or blend them into smoothies, or make instant sorbet.
The 20 Best Fruits for When You Want More Protein
Fruit may not have as much protein as other foods, but you can count on these to help increase your daily protein intake!
Because fruit is so sweet, you’ve probably never considered that it contains some protein. And while the protein in fruit is definitely not a complete source of protein, that doesn’t mean it shouldn’t be a starring role in your meals and snacks.
All plant foods (like fruit!) contain some amount of protein, according to Whitney English, MS, RDN. “All whole plant foods contain protein, even coffee,” says English. ” A large banana and a cup of blackberries both contain 2 grams of protein. In order to qualify as a good source of something, a food has to contain 10-19% of the daily value for that nutrient. While a single serving of fruit would not meet this criterion, pairing fruit with other plant foods or eating many servings could help you reach that amount.”
Salad with squid and fruits
To be clear, the recommended daily value of protein is about 50 grams of protein (but this can change based on a person’s height, weight, age and activity levels.)
“A food must have 5 – 9.5 grams of protein per serving to be considered a good source,” says English. Some examples of foods that are good sources of protein include black beans (7 grams per ½ cup), egg (5.5 grams per egg), and peanut butter (7 grams per 2 tablespoons).
So how much fruit should you eat every day? According to English, 3 to 4 servings is a good goal.
“Fruit is a great source of fiber, vitamins, and phytochemicals, and it’s something I always encourage people to eat more of,” says English. She also encourages clients to keep their meals and snacks that contain fruit balanced by combining the fruit with other foods that are good sources of protein and fat. “Pairing fruit with protein/fat-rich foods will help make their snack more complete,” she says.
When your snacks/meals are balanced, you’ll stay full longer and feel more energized. “For example, enjoy your banana on a slice of whole-wheat toast with nut butter. Dip your apple slices in some cashew or coconut yogurt. Pair your berries with a handful of nuts,” says English.
Curious about the amount of protein in fruit? Thanks to the data from the USDA National Nutritional Database, we have collected how much protein is in 20 popular fruits, ranked from the lowest amount of protein in fruit to the highest.
PER 1 LARGE APPLE: 0.5 g protein
The protein in an apple may be low, but they are one of the most popular fruits out there. It’s a good thing that apples taste delicious served with peanut butter or almond butter, because both nut butters contain protein and fat, making it a more balanced snack.
PER 1/4 CUP: 0.5 g protein
That’s right—dried fruit has protein as well! While dried cherries are not a great source of protein, they make an excellent addition to trail mix. Try adding them into a homemade mix with your favorite nuts and seeds for a balanced, on-the-go snack.
PER 1 CUP: 0.58 g protein
While one of the most convenient and sweet snacks, grapes only contain a little over half a gram of protein per cup. They may not help you build muscle due to their lack of protein in fruit, but pairing them with a protein source like cheese or a hard-boiled egg will help you reach your daily protein goals.
PER 1 CUP: 1.03 g protein
The protein in strawberries may not be much, but they do have vitamin C, potassium, and a good source of fiber. Try adding sliced strawberries to your morning yogurt or smoothie to make sure you’re also getting your protein in.
PER 1/4 CUP: 1.10 g protein
Dried apricots contain a little over 1 gram of protein per 1/4 cup serving, which isn’t bad for such a small serving size. With its candy-like flavor, dried apricots make a great treat when you’re craving something sweet. Pair with nuts or cheese for a balanced snack, or try adding to a salad for a sweet flavor addition.
PER 1 MEDIUM: 1.29 g protein
The protein in banana may not be much, but paired with a delicious nut butter, it’s not a bad snack that’s portable, tasty, and nutritious.
PER 1 CUP: 1.29 g protein
Whole, fresh oranges contain a little over 1 gram of protein per cup. Even though oranges don’t contain much protein, they do have vitamin C and calcium, making them a smart snack choice. Just be sure to pair your orange with another source of protein or fat to keep your snack or meal balanced.
PER 1/2 AVOCADO: 1.33 g protein
Did you know avocado is actually a fruit? That’s right, avocado is one of the most popular fruits of the moment. Avocados contain 1.33g of protein per 1/2 avocado and are a great source of healthy fat.
PER 1 CUP (CUBED): 1.34 g protein
If you love melons, then chances are cantaloupe is one of your favorite fruits. It contains almost one and a half grams of protein, which is not bad for a cup of fruit.
PER 1/4 CUP: 1.35 g protein
Most people either love them or hate them, but raisins are one of the most popular dried fruits. Whether you enjoy them as a snack, or baked in your favorite treats, they are a quick and easy sweet treat.
High Fiber Foods You Should Eat
Fiber is incredibly important.
It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits
Certain types of fiber may also promote weight loss, lower blood sugar levels, and fight constipation
The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. This translates to roughly 24 grams of fiber for women and 38 grams for men
Unfortunately, an estimated 95% of American adults and children don’t meet the recommended daily fiber intake. In America, the average daily fiber intake is estimated to be 16.2 grams
Fortunately, increasing your fiber intake is relatively easy — simply integrate high fiber foods into your diet.
5 High Fiber Foods You Should Eat
Fiber is an important nutrient with many health benefits. Watch this video to learn about the benefits of high fiber foods and why you should add them to your diet.
What is fiber?
Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health.
Dietary fiber can offer the following benefits when you consume it:
- Reducing cholesterol. Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption. This is especially true if you take statins, which are medications to lower cholesterol, and use fiber supplements like psyllium fiber
- Promoting a healthy weight. High fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer.
- Adding bulk to the digestive tract. Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
- Promoting blood sugar control. It can take your body longer to break down high fiber foods. This helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes.
- Reducing gastrointestinal cancer risk. Eating enough fiber can have protective effects against certain cancer types, including colon cancer. There are many reasons for this, including that some types of fiber, such as the pectin in apples, may have antioxidant-like properties.
Fiber offers many health benefits, but it’s important to incorporate fiber-containing foods gradually over the course of a few days to avoid adverse effects, such as bloating and gas.
Drinking plenty of water while you up your fiber intake may also help keep these symptoms at bay.
Here are 22 high fiber foods that are both healthy and satisfying.
1. Pears (3.1 grams)
The pear is a popular fruit that’s both tasty and nutritious. It’s one of the best fruit sources of fiber.
Fiber content: 5.5 grams in a medium-sized, raw pear, or 3.1 grams per 100 gram
2. Strawberries (2 grams)
Strawberries are a delicious, healthy option that can be eaten fresh.
Interestingly, they’re also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants. Try some in this banana strawberry smoothie.
Fiber content: 3 grams in 1 cup of fresh strawberries, or 2 grams per 100 grams
3. Avocado (6.7 grams)
The avocado is a unique fruit. Instead of being high in carbs, it’s loaded with healthy fats.
Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits. Try them in one of these delicious avocado recipes.
Fiber content: 10 grams in 1 cup of raw avocado, or 6.7 grams per 100 grams
4. Apples (2.4 grams)
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
We especially like them in salads.
Fiber content: 4.4 grams in a medium-sized, raw apple, or 2.4 grams per 100 grams
5. Raspberries (6.5 grams)
Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese.
Try blending some into this raspberry tarragon dressing.
Fiber content: One cup of raw raspberries contains 8 grams of fiber, or 6.5 grams per 100 grams
6. Bananas (2.6 grams)
Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium.
A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber. Try them in a nut butter sandwich for a hit of protein, too.
Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams
Other high fiber fruits
- Blueberries: 2.4 grams per 100-gram serving
- Blackberries: 5.3 grams per 100-gram serving
7. Carrots (2.8 grams)
The carrot is a root vegetable that’s tasty, crunchy, and highly nutritious.
It’s high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.
Toss some diced carrots into your next veggie-loaded soup.
Fiber content: 3.6 grams in 1 cup of raw carrots, or 2.8 grams per 100 grams
8. Beets (2.8 grams)
The beet, or beetroot, is a root vegetable that’s high in various important nutrients, such as folate, iron, copper, manganese, and potassium.
Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance
Give them a go in this lemon dijon beet salad.
Fiber content: 3.8 grams per cup of raw beets, or 2.8 grams per 100 grams
9. Broccoli (2.6 grams)
Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet.
It’s loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and contains antioxidants and potent cancer-fighting nutrients.
Broccoli is also relatively high in protein, compared with most vegetables. We like turning them into a slaw for various uses.
Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (20Trusted Source).