Which Fruits Have High Protein? Protein is an essential nutrient which is needed for a wide range of processes in the human body. Plant protein is an extremely healthy option and should be a part of your everyday diet. There are many fruits available on the market today that offer high amounts of protein. This article takes a look at 10 nutrient dense fruits which will help you to fill your protein quota!
10 Fruits High In Protein That You Should Eat More
As the foundation of life, protein is regarded as one of the most important nutrients. Our body’s cells are made entirely of protein. Meats are typically the first things that come to mind when considering foods high in protein. For those who don’t consume meat, for example, fruits and vegetables can also be good sources of protein.
In comparison to animal protein, plant protein has been connected to a number of health advantages. Compared to diets strong in animal protein, research shows that plant-based diets can help people lose weight and reduce their chance of developing diseases including cancer, high blood pressure, and heart disease.
The top 10 fruits that are high in protein and can help with your dietary needs are listed below.
Avocado is a highly nutritious fruit rich in fiber, vitamins, and minerals like vitamin C and potassium.
It’s also one of the fruits with the highest amount of protein. Avocado consists of 73% water, 8.5% carbohydrates and fibers, 15% fat, and 2% protein.
According to the USDA (US Department of Agriculture), raw avocado (all commercial varieties) contains 2g of protein in 100g serving. This amount is already equal to a cup of raw, leafy green vegetables.
When you puree a cup of avocado (230g), you get as high as 4.6g of protein.
There are many ways to enjoy a serving of avocado. The simplest way is to slice them in half to open, season them with salt and pepper. You can also go with the classic guacamole, avocado toast, and salads.
Guavas are among the fruits with the highest protein content, along with the avocado. It boasts that it has the highest protein content of any fruit.
Compared to avocados, guavas have a slightly higher protein content. Common raw guavas provide 2.55g of protein per 100g, which is about the same as 1oz of tofu in terms of protein content.
Guavas’ high protein content makes it possible for them to speed up metabolism and help with weight loss.
Additionally, it can improve immunity, heart health, and blood sugar control.
Apricots are both big in flavor and nutrition. This fruit is low in fat but rich in other nutrients like beta-carotene and vitamin A, which promote better immunity and eye health.
Apricots also contain macronutrients like protein, fat, carbohydrate, and dietary fiber. Grab a bite of raw and ripe apricot, and you get to enjoy 1.4g of protein per 100g of apricots.
However, if you want an extra punch of protein, go for dried apricots, as it contains 3.39g of protein content, higher than raw avocado or guavas.
Jackfruits can be cooked or combined with other flavors, though many people prefer to eat them when they are ripe and fresh.
Jackfruits are adaptable foods that, like tofu, can take on the flavor of other foods or spices that are added to them. Because it has a texture similar to that of shredded flesh, vegans and vegetarians frequently use jackfruit as a meat alternative.
You should include jackfruits in your plant-based diet. Jackfruits have high levels of protein, fiber, fat, and carbs for a fruit.
You get 1.72g of protein from 100g of jackfruit. 10g of protein may be found in 100g of frozen, vacuum-packed vegetarian jackfruit meatballs.
This fuzzy, small fruit is well-known for having a high vitamin C content. It also contains significant amounts of protein, fiber, and antioxidants.
Kiwi fruit in its raw state contains 1.06g of protein per 100g. This has a protein content that is higher than 1 cup (244g) of unsweetened almond milk, according to the USDA.
Kiwi fruit can be prepared in a variety of ways in addition to just peeling and slicing them.
It can be made into a cool beverage by adding ice, lime, mint, and sugar. Additionally, you can blend it to make a protein-rich smoothie with spinach, banana, and yogurt.
The vitamin C and vitamin A content of grapefruits, like that of all citrus fruits, is well known for enhancing immunity.
This tropical fruit’s protein content is higher than that of other fruits. It is sweet and tangy. The amount of grapefruit in 100g of uncooked fruit is 0.77g.
You can consume a full grapefruit (308 g) fruit, which has 2.37g of protein—so much more than a cup of green, leafy vegetables, which has 2g of protein—to maximize its health advantages.
7. Blackberries & Raspberries
Blackberries and raspberries stand out among the berries that are good sources of protein. You can eat them ripe and raw or add yogurt to make a meal or snack that is higher in protein.
Raw blackberries have 1.39g of protein per 100g serving. You can eat a cup (144g), which has 2g of protein.
In addition, strawberries have a high protein level of 1.2g per 100g. 1.48g of protein may be found in a cup of raspberries (123g).
Orange offers impressive health benefits such as boosting your immunity, improving your heart health, lowering your cholesterol, and giving you good skin.
Aside from vitamin C and antioxidants, oranges contain protein higher than other fruits.
A 100g serving of orange contains 0.91g of protein, while a whole piece of orange (around 140g) contains 1.27g of protein. A refreshing drink of 100g of orange juice contains 0.73g of protein.
Banana has many varieties, so it’s no wonder it’s one of the most popular fruits worldwide. These fruits are rich in potassium, regulating blood pressure and promoting heart health.
A 100 g serving of banana contains 1.09g of protein. When you eat a large banana (around 8” or 136g), you get 1.48g of protein.
Opting for banana chips as snacks double their protein content to 2.3g per 100g serving.
Cherries may be tiny but packed with nutrients that are good for you. It’s rich in potassium, magnesium, and calcium.
And for such a small fruit, it can provide protein higher than other fruits. A 100g serving of raw, sweet cherries contains 1.06g of protein, almost like a banana.
When you eat a cup of cherry (154g), you get to consume 1.63g of protein.
HIGH PROTEIN FOOD PRODUCTS
Here are seven foods you may or may not have known to be high in protein.
Proteins are extremely good for your muscles. Actually, they’re the most basic building blocks of life. Your body is made up of them, which is why you need as much of them as possible by eating the right food. This will give you more energy and swifter muscle recovery after working out.
Including these 7 high-protein foods in your diet will get you better results at the gym.
Eggs are rich sources of protein because they contain all the essential amino acids. They also have vitamins A,B,D, and E, along with the following minerals: iron, magnesium, phosphorus, potassium, selenium and zinc.
Rich in vegetable proteins that regulate the levels of cholesterol in your blood, almonds are also excellent sources of vitamin E and magnesium, which are good for your heart and muscles. The best part about almonds is that you can snack on them all throughout the day, nourishing your body with what the high-protein food it needs.
Low in cholesterol and calories when compared to red meat, chicken is a good source of lean proteins, perfect for those wanting to lose weight. It’s best prepared without skin.
This type of cheese is a rich source of protein that’s low in calories, and high in phosphorus, selenium, and B vitamins. It’s also high in calcium, which strengthens your bones. Parmesan, Swiss cheese, mozzarella, and cheddar cheese are also excellent sources of protein.
It may be new to the rest of the World, but people have been eating it in Iceland for over 1,000 years. Some call it a Viking superfood because it’s such a rich source of protein, with hardly any sugar or fat. It’s got the texture and taste of yogurt, but technically it’s more of a sour milk cheese. It goes well with fresh or dried fruit and nuts. It’s good to have it for breakfast or right after a workout.
An excellent plant-based high-protein food, quinoa has got it all. Often considered a cereal grain, it’s actually a vegetable seed related to chard, spinach, and beets. It’s a rich source of iron, calcium, magnesium, as well as B and E vitamins. Make sure and eat quinoa on your workout days: thanks to all its starch, it pumps you up with energy.
Tuna beats most meats when it comes to being rich in high biological value proteins. It’s also high in omega-3 fatty acids, which help lower your cholesterol and blood triglycerides. The best diet is balanced and varied, with lots of high-protein foods. This will help you stay healthy and give you a swift muscle recovery after every workout.
High Protein Vegetables For A Healthier Plant-Based Diet
TLDR: By adding some high protein vegetables and beans to your diet, and perhaps choosing fruits, grains, and tubers that are not at the bottom of the barrel in terms of their protein content, you can increase your protein intake to a range that’s correlated with improved general health, weight loss, strength, and muscle mass, even if you consume no meat, dairy, or eggs. In this article I talk about how to manage that juggling act.
Estimated Read Time: 5 Minutes
Why Plant-Based Eaters Tend To Be Low On Protein
Many people who follow plant-based diets, such as vegans, raw foodists, vegetarians, and others, tend to have relatively low protein intakes by default. This is definitely a mistake, as eating more protein than the recommended daily allowance (0.8 g/kg bodyweight) improves overall health, makes weight loss more manageable, and increases strength and muscle mass.
Because the majority of processed meals and even many nutritious whole plant foods, like fruit, are relatively low in protein, plant-based consumers often fall back on this suboptimal intake. A low-protein diet will be your default if you don’t think about it first.
You might not care to change your diet if you currently feel generally healthy and content with it, don’t need to lose weight, aren’t an athlete, or aren’t concerned about maintaining your muscle and bone mass as you age.
However, if you need to adjust something, the knowledge in this post will be helpful.
Different Paths To A High Protein Diet
Your protein consumption can be increased in a number of healthy ways.
Some raw foodists, for example, may prefer to base their diet primarily on low-protein fruit. If their digestive systems can handle it, they may decide to maximize their protein to calorie ratio by consuming only a small number of highly processed plant-based protein sources, leaving them with plenty of calories for fruit.
Although legumes will probably play a significant role in the protein-increase plans of the majority of individuals, some people are unwilling to go to the trouble of processing them to facilitate better digestion. These folks may believe that eating some moderately protein-rich grains and carbohydrates is sufficient for them.
However, there is a limit to how many calories you can consume before you start to overeat and gain weight. If you devote a significant portion of your calorie intake to low-protein foods, you’ll need to consume a lot of foods high in protein to make up for it, which may or may not be suitable for your objectives and digestive system.
Also keep in mind that when you expend more calories, the necessity to consume higher protein foods decreases (and therefore take in more food and protein). As a result, an avid endurance runner who logs 20 miles per week doesn’t require the same level of attention from their diet as someone who follows a more modest exercise program.
Figuring Out How Much Protein You’re Getting
I strongly advise getting a cheap digital food scale and tracking your meals for a few days using a free app or website like cronometer.com to determine your current protein intake. Then, start experimenting with creating higher-protein meals that you’ll actually love by selecting some appetizing high-protein foods from the lists below. As you do this, record your intake every day until you reach your desired range.
You’ll eventually work out a number of meals that you can prepare without bothering about weighing and measuring that are inside your caloric allowance. Consider keeping track of your diet as a set of training wheels that you will eventually remove.
Making Sense Of The Protein Charts Below
In the charts below, I’ve given the protein composition of numerous foods, broken down by category. I’ve listed each food’s grams of protein per 200 calories as well as the proportion of calories that come from protein. However, you might observe that some foods with a higher percentage of protein-based calories offer fewer grams of protein than others with a lower protein-based calorie content. This is so because, according to the USDA’s assessment, the grams of protein number refers to digestible protein.
Some foods have antinutritional components that prevent the protein in the diet from breaking down, causing incomplete digestions. Others have specific fibers that can firmly bind proteins and render them indigestible. Some proteins are more compact and more difficult to digest. Varying amino acids can be present in different levels in two diets with the same overall protein composition, which can impact how well our bodies can use the protein.
High Protein Fruits
When we compare fruits to other food groups, there aren’t many that stand out as being particularly high in protein, but some do. With only 2-3% of calories coming from protein, several fruits like dates, apples, and pears are among the lowest protein whole plant foods.
Cantaloupe, for example, comes in at a respectable 8.4%. Choose the juicy fruits at the bottom of the list below if you want to eat a lot of fruit (and you should, since they’re delicious, healthful, and help your digestive system function better) without significantly reducing your protein intake.
|High Protein Fruits|
|Fruit Variety||Percent Of Calories From Protein||Grams Of Protein Per 200 Calorie-Serving|
|Apples (Golden Delicious)||2.0%||1.0|
|Grapes (Red, Table)||3.5%||2.1|
|Mango (Tommy Atkins)||4.6%||2.7|