Top Protein-Packed Fruits to Boost Your Diet
Proteins aren’t the first thing that comes to mind when you think of eating fruits, and some fruits have more protein than you might expect. Like meat, dairy, or legumes, the protein content of fruits doesn’t come close. But they can still offer a significant contribution to the daily protein you may need. The best fruit for protein are easy to include in meals or snacks to bring diversity to your diet and maintain good health.
High-protein fruits [1] are a great addition to those on a plant-based diet or just looking to get your fruits with more protein. In addition to providing much-needed protein, these fruits also contain other important nutrients, such as antioxidants and hydration.
15 Best Fruit for Protein to Add to Your Diet
Fruits are more than something to just sweeten — they can also give you a strong protein boost. Below are the details of 15 different options with a handy fruits protein chart. Continue reading to learn the nutritional values of each fruit with a significant amount of protein that can supplement your dietary requirements.
1. Guava
Next time you eat a fruit, you might try guava. This fruit is a protein powerhouse, delivering around 4.2 grams of protein per cup. Plus, it’s high in vitamins C, fiber, and antioxidants, so it’s a great choice to boost immunity and overall health.
Why Include Guava in Your Diet?
Guava nutrition [2] is an impressive source of protein and essential nutrients, which makes it a great post-workout snack or leading immune support.
2. Avocado
Avocado has a total protein supply of 3 grams per cup. It is an important source of energy.
Why Include Avocado in Your Diet?
Avocado’s special combination [3] of protein and heart-healthy fats can provide energy levels and aid in overall wellness.
3. Blackberries
Blackberries are a sweet and tart addition to your diet, with 2 grams of protein per cup. They are also high in antioxidants and vitamin K and good for bone and skin health.
Why Include Blackberries in Your Diet?
Berries high in protein plus powerful antioxidants [4]— team up to help fight inflammation and aid in recovery from physical activity.
4. Oranges
Sure, oranges aren’t the best fruit for protein, but in a cup: 1.2 grams of protein along with vitamin C and hydration.
Why Include Oranges in Your Diet?
Get protein and immune boosters and body fluids replenished, all at the same time!
5. Bananas
With about 1.3 grams of protein per cup of bananas [5], they are an excellent source of potassium and quick energy.
Why Include Banana Protein in Your Diet?
Pre-workout snack suggestion: Protein and energy make it a great snack before or during a workout to sustain.
6. Peaches
One cup of peaches offers 1 gram of protein and contains vitamins A and C.
Why Include Peaches in Your Diet?
In summer, Peaches are a refreshing [6] hydration drink plus essential vitamins and protein.
7. Cherries
Cherries contain 1.6 grams of protein per cup and have anti-inflammatory properties which will help with recovery.
Why Include Cherries in Your Diet?
But cherries’ health benefits [7] aren’t just another best fruit for protein—they have some muscle ache-relieving properties, as well.
8. Kiwifruit
For 2 grams of protein per cup, kiwifruit is a great source of vitamin C and fiber.
Why Include Kiwifruit in Your Diet?
Kiwifruit also supports digestion and immunity and has a decent protein punch.[8]
9. Raspberries
Each cup contains 1.5 grams of protein, and raspberries are loaded with dietary fiber and antioxidants.
Why Include Raspberries in Your Diet?
The gut-friendly fiber in raspberries [9] helps with digestion and overall health because raspberries are a combination of proteins.
10. Strawberries
One cup of strawberries offers about 1 gram of protein and provides good amounts of vitamins C, fiber, potassium, manganese, and antioxidants. [10]
Why Include Strawberries in Your Diet?
If you’re looking for a boost to skin health and immunity, strawberries high in protein, a low-calorie option, and a nutrient-rich food.
11. Apricots
Apricots are safe to eat due to their high fiber content as well as vitamins such as beta carotene and protein, with 2 grams per cup.
Why Include Apricots in Your Diet?
Protein and antioxidants provided by apricots help maintain eye health and keep our skin vivid.[11]
12. Grapefruit
A cup contains about 1.3 grams of protein, and grapefruit is very good for a vitamin C boost and metabolism.[12]
Why Include Grapefruit in Your Diet?
Grapefruit is good for a healthy lifestyle because it pairs weight management benefits along with the best fruit for protein.
13. Figs
Figs contain about 1.2 grams of protein per cup and are excellent sources of calcium, iron, and fiber.
Why Include Figs in Your Diet?
Figs have a special combination of protein and nutrients that provide for the health of bones and digestion.[13]
14. Pomegranates
Packed with antioxidants and polyphenols, pomegranates are also a source of 1.7 g protein per cup.
Why Include Pomegranates in Your Diet?
Pomegranates are packed with protein and then powerful compounds that help promote heart health and fight inflammation.[14]
15. Watermelon
Out of all fruit, watermelon has about 1 gram of protein per cup, and watermelon provides essential hydration and vitamins A and C.[15]
Why Include Watermelon in Your Diet?
Watermelon is a hydrating, protein-rich fruit that’s simple yet gives you energy for hot days.
Fruits Protein Chart: A Handy Guide
| Fruit | Protein (g per Cup) | Key Vitamins/Minerals | Health Benefits |
| Guava | 4.2 | Vitamin C, Fiber, Antioxidants | Boosts immunity, aids digestion, great post-workout snack |
| Avocado | 3.0 | Heart-healthy fats, Potassium | Supports heart health, boosts energy |
| Blackberries | 2.0 | Vitamin K, Antioxidants | Fights inflammation, supports bone and skin health |
| Oranges | 1.2 | Vitamin C, Hydration | Boosts immunity, replenishes body fluids |
| Bananas | 1.3 | Potassium | Quick energy, great pre-workout snack |
| Peaches | 1.0 | Vitamins A, C | Refreshing hydration, supports skin health |
| Cherries | 1.6 | Anti-inflammatory compounds | Relieves muscle aches, aids recovery |
| Kiwifruit | 2.0 | Vitamin C, Fiber | Supports digestion, boosts immunity |
| Raspberries | 1.5 | Antioxidants, Dietary Fiber | Aids digestion, supports gut health |
| Strawberries | 1.0 | Vitamin C, Manganese | Promotes skin health, boosts immunity |
| Apricots | 2.0 | Beta Carotene, Fiber | Supports eye and skin health |
| Grapefruit | 1.3 | Vitamin C | Supports metabolism, aids weight management |
| Figs | 1.2 | Calcium, Iron, Fiber | Strengthens bones, aids digestion |
| Pomegranates | 1.7 | Antioxidants, Polyphenols | Promotes heart health, fights inflammation |
| Watermelon | 1.0 | Vitamins A, C | Provides hydration, boosts energy |
| You may also like to read: Protein For Women: Common Concerns And How To Calculate Your Needs? |
Benefits of Taking Fruits as a Protein Source
Although fruits are known for being high in vitamins, minerals, and antioxidants, their protein content is one of the most under-appreciated parts of the nutritional value of these delicious foods. [16] Besides providing your body with the form of protein you need, high protein fruits can provide a wide range of other benefits. So here are four solid reasons to consider loading up fruits on your plate as part of your protein intake.
1. A Nutrient-Dense Protein Source
Not only do guava, avocados, and blackberries provide you protein but they’re also full of essential nutrients. The difference between animal-based proteins,[17] which can be lavish in cholesterol and saturated fat, and fruits, which have added protein of vitamins and minerals. If you want to include nutrients like vitamin C, guava for example, or healthy fats like avocados, you could do that. The nutrient density in fruit protein makes sure that you get protein for your body and, at the same time, also contributes to your immune, skin, and energy issues.
2. Supports Digestive Health
In fact, many of the best fruit for protein are also high in dietary fiber, and fiber is extremely important for good digestion.[18] Fibre helps regulate the bowels, prevents constipation, and helps keep the good gut bacteria. Blackberries and raspberries are examples of protein and fiber combo that help keep you full but support your gut health. Fruits are a great option for those who want to find a way to improve digestion and also ensure a well-balanced diet.
3. Perfect for Weight Management
There’s a reason protein is known to be helpful in keeping you satiated and helping to reduce your appetite. When eaten with a natural fiber found with fruit protein, become a weight management powerhouse. Avocados, as mentioned, help control hunger, too, as they offer healthy fats and provide us with a good protein punch. Also, fruits are much healthier for calories than many other foods that are used for the purpose of getting extra protein and are good for keeping your weight down if you’re trying to lose weight or maintain a normal weight.
4. A Sustainable and Ethical Choice
Fruits as protein sources help us get a more sustainable and ethical diet. Fruits have a lower environmental impact than animal-based proteins[19] because they use less water, less greenhouse gases, and less land. But you can reduce your carbon footprint even while getting the nutrition you need by swapping more plant-based proteins for meat. In other words, the best fruit for protein is a great option for people with a conscience who still want to stay healthy and fit.
Did You Know: How Much Protein Is in a Banana?
Bananas are one of the most popular fruits worldwide, known for their natural sweetness and convenience. But how much protein does a banana contain? A medium banana offers about 1.3 grams of protein, making it a modest source of this vital nutrient. While banana protein content doesn’t compete with other protein-rich fruits like guava (4.2 grams per cup) or avocado (3 grams per cup), bananas still hold their own as a versatile and nutritious choice.
| You may also like to read: Top Foods To Balance Hormones Naturally! |
FAQs
1. Do Fruits Have Protein?
Yes, some fruits contain protein, although they are generally not as protein-dense as animal products or legumes. Certain fruits, like guava, avocado, and blackberries, have higher protein content compared to others.
2. What Fruit is Best for Protein?
The fruit with the highest protein content is guava, offering about 4.2 grams of protein per cup. Other best fruit for protein include avocados (3 grams per cup), blackberries (2 grams per cup), and kiwifruit (2 grams per cup).
3. How Much Protein is in a Banana?
A medium-sized banana contains approximately 1.3 grams of protein. While bananas aren’t the highest-protein in fruit, they are rich in carbohydrates, potassium, and fiber, making them an excellent source of quick energy and a great addition to various meals and snacks.
4. Can Fruits Replace Meat for Protein?
Fruits can be a valuable part of a protein-rich diet, but they generally do not provide enough protein to replace meat or other animal-based sources fully.
Conclusion
The easiest way to increase your protein intake and gain vital vitamins and antioxidants is to eat high-protein fruits. Animal-based proteins are not available that suit fruits such as guava, avocado, and blackberries, but they still have useful nutrients for health.
This doesn’t mean you have to starve yourself to maintain a healthy lifestyle. Adding these fruits to your meals or snacks can help you enhance your diet with delicious and nutrient-dense foods.