Fruits With Protein In Them


Fruits with protein in them are important nutrients that enable people to maintain a healthy lifestyle. These fruits help in building muscle mass and preserving vital minerals like calcium. People can opt for any of these fruits to keep their body active and healthy. Here is a list of the fruits with protein in them, ranked from highest to lowest amounts of protein.


We aim to give people access to reliable science-based information to support anyone on their journey towards a healthy, sustainable diet. In this section you can read about protein in the diet, the foods that provide protein and how they affect our health.

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Protein in a healthy diet

In this article, you can find information on the role of protein in a healthy diet. The article looks at:What is protein?What does protein do in the body?How much protein do we need?Which foods and drinks provide protein?Plant-based proteinsAnimal proteinsPortion sizes of protein foodsIs animal- or plant-based protein better for our health?Do we need protein supplements or shakes?Can eating more protein help you lose weight?If you are looking for some key points on protein in a healthy diet, see our Quick facts.If you are looking for more detailed information including protein quality, protein and health including physical activity and bone health, why not read our page on the science of protein.

What is protein?

Protein is a macronutrient – macronutrients (sometimes called ‘macros’) are the nutrients we need in larger amounts that provide us with calories and includes protein, fat and carbohydrate. Proteins are made up of chains of amino acids, the building blocks of protein. When we digest protein from foods or drinks, these are broken down to amino acids. The body then builds all the different proteins it needs from these amino acids.

What does protein do in the body?

There are thousands of different proteins in the body that have a huge variety of roles, in our organs like our brain, heart and liver, the antibodies in our immune system and the haemoglobin that carries oxygen in our blood. Protein is important for children’s muscles and bones as they are growing, and also to keep our muscles and bones healthy throughout life.

How much protein do we need?

Our protein recommendations are based on how much we need per kilogram (kg) of our bodyweight, for adults this is 0.75g per kg of bodyweight. Current recommendations are 56g/day for men and 45g/day for women (based on bodyweights of 75kg for men and 60kg for women) and on average in the UK men are eating about 85g and women about 67g of protein a day. So, on average we are eating more than the requirements it is likely that most of us are getting enough protein. Some people, for example athletes or older adults may have higher protein requirements.

Which foods and drinks provide protein?

A lot of different foods and drinks provide protein. In the UK Government’s healthy eating model the Eatwell Guide, foods that provide protein are found in the food group called ‘Beans, pulses, eggs, fish, meat and other proteins’. Milk and dairy products, such as cheese and yoghurt, are also good sources of protein.

We can also look at good food sources of protein based on whether they are from animals or plants. Below we look at different food sources of protein in more detail. Tables 1 and 2 show the protein content of some common foods.

Tables 1 and 2: Protein content of some common foods found in the diet

Animal sources of protein

 Food typeProtein content (g)per 100g
MeatChicken breast (grilled, without skin)Pork chop (lean, grilled) 
Beef steak (lean, grilled) 
Lamb chop (lean, grilled) 
FishTuna (canned in brine) 
Salmon (grilled) 
Cod (baked)Mackerel (grilled) 
SeafoodCrab (canned in brine)Mussels (cooked)Prawns (cooked)18.117.715.4
EggsChicken egg (whole, boiled)14.1
DairyWhole milk 
Semi-skimmed milk 
Skimmed milk 
Cheddar cheese 
Reduced-fat cheddar 
Cottage cheese 
Plain Greek-style yogurt 
Plain low-fat yogurt

Plant sources of protein

PulsesRed lentils (boiled)
Chickpeas (canned)
BeansTofu (steamed)Kidney beans (canned)Baked beans
GrainsWheat flour (brown) Rice (easy cook, boiled) 
Bread (brown) 
Bread (white) Pasta (dried cooked)
Porridge oats

Source: McCance and Widdowson’s The Composition of Foods. 2015

Plant-based proteins

Healthy eating guidance in the UK advises us to include more beans, lentils and peas and there is a lot of discussion about including more plant-based protein foods in our diets. Moving toward a more plant-based diet is a good direction to go but we do not have to cut out all animal products completely to have a diet that provides us with the nutrients we need and is more environmentally sustainable. Read more on this topic on our page on eating healthily and sustainably.

Pulses (beans, lentils and peas)

Pulses such as kidney beans, baked beans, chickpeas and lentils all provide a plant-based source of protein. It is recommended that we eat more of these as they are a cheap, low-fat source of protein, fibre and vitamins including thiamin and folate and minerals such as iron. They also count towards one (but not more) of your 5 A DAY. The reason that they do not count towards more than one of your 5 A DAY is that they don’t provide the same mixture of vitamins, minerals and other nutrients as fruit and vegetables. You can use beans, chickpeas or lentils to replace some or all the meat in dishes like pasta sauces, stews or curries and this can help you have a more plant-based diet.

Nuts and seeds

Nuts and seeds including peanuts, almonds, sunflower seeds as well as nut butters or seed pastes like tahini all provide protein as well as vitamins and minerals such as vitamin E, B vitamins, selenium, iron and zinc. Nuts are also a source of fibre and rich in unsaturated fats. Nuts and seeds can be great as a snack and can also be added to meals like salads or stir fries. Unsalted nuts and seeds are a healthier option and look for nut butters with lower levels of salt and sugar.

They are high in calories though, so to support weight management it is a good idea to keep an eye on portion sizes, for example having a small handful of nuts as a snack or about a tablespoon of nut butter.

It is important to check for nut or seed allergies before using nuts and seeds in dishes being prepared for others. Whole nuts and peanuts should not be given to children under 5 years old, as they can choke on them. For more information see our baby and toddler/pre-school children pages.

Other plant-based protein sources

A range of other plant-based protein sources are available including foods made from soya, like soya mince or tofu, a range of foods made of mycoprotein (Quorn) and new sources of alternative proteins are available such as pea protein. There are many products designed as plant-based alternatives to meat products such as vegetarian sausages or burgers. These can be healthy choices, but this is not always the case. It is a good idea to check nutrition labels and to choose those lower in saturates, salt and sugars.

For more information about pulses and mycoprotein, take a look at our resources at the bottom of the page.

An assortment of beans, lentils and peas

Animal proteins

A range of animal foods in the diet provide protein and are important sources of vitamins and minerals in the UK diet.

Fish and shellfish

Fish provides protein as well as B vitamins, iodine and zinc, and shellfish such as prawns, crab and mussels contain selenium, zinc, iodine and copper. Oily fish such as salmon, mackerel or sardines are a great source of vitamin D and high in long-chain omega-3 fatty acids, which may help to prevent heart disease. Some studies also suggest that eating fish is associated with reduced risk of heart disease and stroke. It is recommended we have two portions of fish each week, one of which should be an oily fish, but on average we are not eating enough fish. Fish that is steamed, baked or grilled is a healthier choice than deep-fried fish. Fresh, canned and frozen fish are all healthy choices,  

To make environmentally sustainable choices, look out for sustainable fish and seafood. When fish or shellfish are caught or produced in a way that allows stocks to replenish and that does not cause unnecessary damage to marine animals and plants, those fish or shellfish are called ‘sustainable’. Find out more about sustainable fish and seafood from Seafish.

There are some limits recommended for certain types of fish and shellfish, in particular for pregnant women. However, the benefits of eating fish are likely to be bigger than any potential risks. Find out more about fish and shellfish to avoid during pregnancy on this NHS page.


Eggs are a good source of protein and also provide omega 3 fats, vitamin A, B vitamins, vitamin D and selenium. There is no limit on how many eggs you can eat as part of a healthy varied diet (unless a health professional advises you to limit eggs due to a specific health condition).


Meat and poultry are good sources of protein as well as different vitamins and minerals. Poultry like chicken provides B vitamins, phosphorus and selenium and can be low in fat if you choose chicken breast without skin.

Red meats like beef, lamb and pork provide B vitamins, phosphorus, potassium and zinc, beef is a source of iron and pork a source of selenium. Red meat can be high in saturated fat but you can reduce this by choosing lean cuts and cutting off any extra fat.

Processed meats like ham, bacon, burgers, salami or products like sausage rolls or pies tend to be high in saturated fat and salt and so are a less healthy choice. There is a link between eating a lot of red and processed meat and bowel cancer and so it is recommended that we do not have more than about 70g of cooked red or processed meat a day. 70g is equivalent to a piece of steak about the size of a pack of cards, 3 average-sized rashers of bacon or slices of ham, or a quarter-pounder beef burger.

Dairy foods

Dairy foods such as milk, yogurt and cheese provide protein as well as calcium, B vitamins, and iodine. It is recommended that we choose reduced fat versions of milk, cheese and yogurt most of the time as dairy foods contain saturated fat – the type we should eat less of. There has been some debate about the effects of saturated fat from dairy foods and there is some evidence that saturated fats from milk, yogurt and cheese may not raise cholesterol as much we would expect. But, overall, it is a good idea to choose reduced fat versions of dairy products as these are still rich in nutrients but with fewer calories.

Plant-based dairy alternatives are available, but these are not always high in protein. Drinks and yogurts based on soy or peas are usually a source of protein, but rice, nut and oat drinks and plant-based cheeses are relatively low in protein.

What foods are in the Protein Foods Group?

All foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products are part of the Protein Foods Group. Beans, peas, and lentils are also part of the Vegetable Group. For more information on beans, peas, and lentils see Beans, Peas, and Lentils are Unique Foods.

Select a wide variety of protein foods to get more of the nutrients your body needs and for health benefits. Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts. Choose seafood options that are higher in beneficial fatty acids (omega-3s) and lower in methylmercury, such as salmon, anchovies, and trout. The advice to consume lean or low-fat meat and poultry and a variety of seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans, peas, and lentils, nuts, seeds, and soy products.

How much food from the Protein Foods Group is needed daily?

The amount of protein foods you need to eat depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding. Most Americans eat enough from the Protein Foods Group, but need to select leaner varieties of meat and poultry and increase the variety of protein foods selected, choosing meats less often. Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below.

What counts as an ounce-equivalent in the Protein Foods Group?

In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group. The table below lists specific amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended intake.

More About the Protein Foods Group

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

Why is it important to choose a variety of choices from the Protein Foods Group?

Foods in the Protein Foods Group including meat, poultry, eggs, seafood, nuts, seeds, and soy products provide nutrients that are vital for the health and maintenance of your body. Many Americans meet the protein recommendations for meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products. Meeting the recommendations for these Protein Foods subgroups can help increase intake of important nutrients, including unsaturated fats, dietary fiber, and vitamin D and help to limit intake of sodium and saturated fats coming from processed meat and poultry.Previous


Meat, poultry, seafood, beans, peas, and lentils, eggs, and nuts, seeds, and soy products supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.


Some food choices in the Protein Foods Group are high in saturated fat. These include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular bologna and salami; and some poultry such as duck. To help keep saturated fat intake below 10% of daily calories, limit the amount of these foods you eat.

tofu soup and a bowl of mixed nuts

Health Benefits

  • Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
  • Nutrients provided by various protein foods can differ. Varying your protein food choices can provide your body with a range of nutrients designed to keep your body functioning well. B vitamins help build tissue and aid in forming red blood cells. Iron can prevent anemia. Magnesium helps build bones and supports muscle function. Zinc can support your immune systems.
  • EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

Why is it important to eat a variety of seafood each week?

Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health. Some types of fish, such as salmon and trout are also natural sources of vitamin D, a nutrient that many people don’t get enough of. 

Seafood varieties commonly consumed in the United States that are higher in EPA and DHA and lower in a type of mercury, in the form of methylmercury, include salmon, anchovies, sardines, Pacific oysters, and trout. The amount of recommended seafood varies based on age, weight, and level of physical activity. The U.S. Food and Drug Administration and the U.S. Environmental Protection Agency provide joint advice to limit methylmercury exposure from seafood for women who might become pregnant or who are pregnant or lactating and young children. See Advice About Eating Fish for more information.

20 Protein-Rich Foods: High Protein Food Items For A Healthy Life

Protein is a nutrient that your body requires to grow, repair, and function effectively. Protein can be found in a variety of foods, and it’s critical to consume enough protein in your diet daily. The amount of protein you require in your diet is determined by your weight, gender, age, and health. Eating a variety of foods can help you meet your protein requirements. Plant and animal sources of protein include meat and fish, eggs, dairy products, seeds and nuts, and legumes such as beans and lentils.

Protein-Rich Foods

Whether you’re a fitness fanatic, an ordinary working person, or a child, you need the correct quantity of protein in your body to keep it functioning. Our skin, organs, hormones, and muscles are all made up of protein. While youngsters require it for normal growth, adults require it for bodily tissue repair and maintenance. As a result, we’ve compiled a list of protein-rich foods that can help you get the proper amount of protein in your diet on a regular basis.

Fitness coaches recommend that you eat the best protein foods since they not only help you lose belly fat, but also help you acquire muscle and strength faster. Protein, in general, aids in the reduction of blood pressure and diabetes.

20 Protein-Rich Foods for A Healthy Life

Protein can help you lose weight while also keeping your stomach filled. However, to reap the benefits of protein, you must consume the proper amount and type of protein.

Here are 20 protein-rich foods that is listed below for you to lead a healthier life:

1. Eggs:

Eggs are the ideal dietary item to consume to maintain a lean physique. It also contains a variety of vitamins, minerals, iron, and other nutrients that the body requires.

  • Protein content: 1 large egg (50g) has approx. 7g proteins
  • Ideal consumption (per day): 1 to 2 eggs in a day is enough
  • Best way to consume:Boiled or half baked

2. Almonds:

Fibre, vitamin E, manganese, and magnesium, among other minerals, are abundant in them. Almonds are also on the list of protein foods for those who need to stay within their daily suggested amount.

  • Protein content: 280 gms of almonds contain 28 gms of protein.
  • Best way to consume: Raw or soaked in water
  • Ideal consumption (per day): 10-12 almonds

3. Granola:

Granola is a satisfying and nutritious cereal. Granola can help you lose weight if you choose a healthy version that’s high in fibre.

  • Protein content: The protein content of one granola bar is 100 gms
  • Best way to consume: One of the simplest ways to eat granola is on its own with a little bit of milk or you can bake tasty granola bars
  • Ideal consumption (per day): Serving sizes vary from 1/4 cup to a full cup

4. Milk:

Milk is one of the best foods, as well as one of the most accessible and popular sources of protein. It also contains a considerable amount of vitamin A and vitamin D.

  • Protein content: 300 ml (1 cup) of cow’s milk (skimmed/whole/low-fat) has 276-352 mg protein
  • Best way to consume: Boiled milk, without adding sugar or any artificial flavours.
  • Ideal consumption (per day): A daily intake of 200ml (one glass of milk) is sufficient for an adult.

5. Oats:

Carbohydrates and fibre are abundant in oats, particularly the powerful beta-glucan. They also include more protein and fat than other grains. For vegetarians, oats are one of the healthiest protein-rich foods.

  • Protein content: A big bowl of oats consists of 11.1gms of protein.
  • Best way to consume: With milk
  • Ideal consumption (per day):  It is recommended that you must have only 1 medium cup of oats.

6. Chicken Breast:

Foods that are high in protein, such as chicken breast. Chicken breast contains vitamin B, vitamin D, calcium, iron, zinc, and minor amounts of vitamin A and vitamin C.

  • Protein content: 100gms of the chicken breast consists of 15gms of protein
  • Best way to consume: It can be eaten roasted or grilled and if consumed without the skin, most of its fat will come through the proteins it contains.
  • Ideal consumption (per day): 1 piece that is properly cooked without oil, you can take it two times a day.

7. Yoghurt:

Yoghurt is another dairy product that is high in calcium, protein, phosphorus, potassium, and vitamins B2 and B12.

  • Protein content: 100g of plain, low-fat yoghurt contains 10g (approx.) proteins
  • Best way to consume: Low-fat yoghurt, without any added sugar or toppings
  • Ideal consumption (per day): One cup

8. Quinoa:

Quinoa is one of the few plant foods that has a high concentration of vital elements including amino acids and proteins. It’s gluten-free and one of the most accessible vegan foods with a lot of protein.

  • Protein content: 29ml of plain, low-fat Quinoa contains 310 mg (approx.)
  • Best way to consume: Low-fat Quinoa, without any added sugar or toppings
  • Ideal consumption (per day): 1 cup

9. Beef that is lean:

Lean beef is high in protein, as well as iron, vitamin B12, and other vital elements that are easily absorbed. Beef is an excellent choice for individuals on a low-carb diet.

  • Protein content: Lean sirloin steak has 25 gms of protein and 186 calories per 3-ounce (85-gram) portion.
  • Best way to consume: Properly cooked
  • Ideal consumption (per day): Small quality or a small bowl

10. Pumpkin Seeds:

Pumpkin seeds are high-protein vegetarian foods that are edible seeds found in pumpkins. They are high in iron, magnesium, and zinc, among other minerals.

  • Protein content: 200gms of pumpkin seeds offer 20gms of protein.
  • Best way to consume: Soaked and boiled
  • Ideal consumption (per day): 9 grams of protein and 158 calories per ounce (28 grammes)

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