Protein is a macronutrient your body needs to build muscle, fight infections, produce hormones, and perform many more critical processes. Protein needs vary depending on factors like age, weight, and activity levels, but most active people probably need between 0.54-0.9 grams of protein per pound (1.2-2 grams per kilogram) per day to maintain muscle mass and support optimal health....Read The Full Story Here ▶
Certain foods, such as beans, chicken, eggs, and Greek yogurt, are packed with protein, while others, like fruits, are low in this essential nutrient. The protein content of fruit rarely climbs above 1% of total weight, but some fruits are higher in protein than others.
1. Guava
Guava is a sweet and tangy-tasting tropical fruit packed with nutrients like vitamin C and fiber. It has one of the highest protein contents of all fruits, providing 4.21 grams (g) of protein per cup.
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The same serving packs 376 milligrams (mg) of vitamin C, which covers over 400% of your daily needs for this nutrient. Vitamin C is required for immune function and collagen synthesis and acts as a powerful antioxidant in the body, protecting against cellular damage that may otherwise lead to disease.
Try slicing fresh guava on yogurt or pairing guava with nuts for a protein-packed snack.
2. Avocado
Unlike most fruits, avocados aren’t sweet and are usually enjoyed in savory recipes. Another quality that sets avocados apart from other fruits is their higher protein content. One 201-gram avocado contains 4.01 grams of protein, making it one of the highest-protein fruits you can eat.
Avocados are also rich in fiber, vitamin E, vitamin C, magnesium, and folate, making them an all-around nutritious choice.
Top salads, soups, and grain dishes with sliced or diced avocado for a boost of fiber and protein, or add mashed avocado to high-protein sandwiches for a nutritious alternative to traditional spreads like mayo and mustard.
3. Jackfruit
Jackfruit are the largest edible fruits in the world, with some growing up to 110 pounds in weight.
These unique fruits are high in several nutrients, such as B vitamins, vitamin C, magnesium, and potassium, and are rich in protective plant compounds like carotenoid antioxidants. They’re also relatively high in protein for fruits, providing 2.84 grams of protein per cup.
Raw jackfruit has a sweet, pineapple-like flavor, while unripe jackfruit has a more mild taste. Ripe jackfruit can be combined with protein powder to make a protein-rich smoothie, while unripe jackfruit can be used as a plant-based meat alternative in dishes like tacos, soups, and curries.
4. Passion Fruit
Passion fruits are tropical fruits that have an intense, sweet and tart flavor. Passion fruit can be enjoyed raw and is commonly used to make drinks, like juices and smoothies.
Passion fruit is an excellent source of antioxidants, including vitamin C, carotenoids, and polyphenol compounds, which can benefit overall health by protecting against cellular damage and reducing inflammation.
A 100-gram serving of fresh passion fruit contains 2.2 grams of protein, making it a good choice for those wanting to add protein-rich fruits to their diets.
Passion fruit is acidic, so it’s best mixed with other ingredients to mellow its intense taste. Try adding passion fruit to protein shakes or smoothies and raw passion fruit to a snaking plate with high-protein ingredients like cheeses and nuts.
5. Blackberries
A one-cup serving of raw blackberries provides two grams of protein, which is higher than what you’ll find in most fruits. Blackberries are also rich in other nutrients, such as fiber, vitamin C, vitamin K, and manganese.
Just one cup of blackberries contains 7.63 grams of fiber, which covers 28.5% of the Daily Value (DV). High-fiber foods benefit many aspects of health, including digestive health. Adding more fiber to your diet can support the growth of beneficial bacteria in your large intestines, strengthen the gut barrier, and keep bowel movements regular and comfortable.
Eating more fiber can also help reduce your risk of health conditions like heart disease, colon cancer, and diverticulitis (a digestive condition that occurs when small pouches along the walls of your intestine become infected or inflamed).
Blackberries can be enjoyed as a snack or added to high-protein dishes like yogurt parfaits.
6. Apricots
Apricots are a type of stone fruit, which are fruits that contain a pit or stone in their center. The bright orange flesh of apricots has a sweet taste and is concentrated in antioxidants, vitamins, and minerals. For example, apricots are packed with beta-carotene, a carotenoid pigment that has powerful cellular-protective properties. Research shows that having high blood levels of carotenoids may help reduce the risk of developing several diseases, including breast cancer.
