Fruit contains several vitamins, minerals, and other nutrients, including protein. With 1 to 5 grams (g) of protein per cup, fruit is a great option for adding protein to everyday meals.
Putting fruit in smoothies, salads, or snacks can help boost your nutrient intake while satisfying your sweet tooth. Plus, fruits are rich in fiber and antioxidants, making them a well-rounded choice for a healthy diet.
1. Avocado
Avocado is a fruit that is typically used more like a vegetable in savory dishes. One cup of cubed avocado contains 3 g of protein and 10 g of fiber.
Protein is a vital building block of all cells. It helps repair and build new cells and plays a role in growth.
Fiber is an important nutrient that helps you feel full after eating and aids digestion by adding bulk to stools to prevent constipation.
2. Guava
Guava is a tropical fruit high in protein and vitamin C. It has one of the highest protein levels of all fruits, with 4.21 g per cup.
Guava also contains 376 milligrams (mg) of vitamin C per cup, which is 4 times higher than the recommended daily amount. Humans cannot make vitamin C; it is only acquired through eating foods or supplements that contain the nutrient. Within the body, vitamin C is an important antioxidant and crucial in wound healing.
3. Kiwi
Kiwifruit, more commonly known as kiwi, is a popular egg-shaped fruit with green fleshhigh in several nutrients like protein, vitamin C, fiber, and potassium.
Kiwis contain 1.91 g of protein per cup. This protein, along with the other nutrients, gives kiwi a dietary boost that makes it a good choice for people looking for a nutrient-dense fruit.
4. Apricots
Apricots are an orange-colored fruit with a hard pit in the middle. This fruit is sweet and offers several health benefits.
With 2.17 g of protein per cup, apricots contain a high amount of protein as well as plenty of beta-carotene. In the body, beta-carotene converts to vitamin A which is important for vision, the immune system, and skin health.
5. Blackberries
Blackberries are dark purple, almost black berries. Sweet and slightly tangy, they are a great addition to the diet. One cup of blackberries contains 2 g of protein, 243 mg of potassium, and almost 8 g of fiber.
Potassium is a mineral found in foods crucial to several body functions and organs, including the heart, kidneys, and muscle contraction.
6. Jackfruit
Jackfruit is a tropical fruit native to India and also found in other parts of Asia, Africa, and some areas of South America. It is considered the largest edible fruit and is rich in nutrients.
One cup of jackfruit contains 2.6 g of protein. It is unique because it is also high in B complex vitamins, especially B6, niacin, riboflavin, and folic acid.
7. Cherries
Cherries are an incredibly nutritious fruit that contains several vitamins. This small fruit comes in many varieties, such as sweet, sour, and tart, and can be found in most grocery stores.
One cup of sweet cherries without pits contains 1.63 g of protein. Cherries are also high in antioxidants, vitamin C, and potassium. Antioxidants may help reduce oxidative stress, a process that can damage cells, and lessen inflammatory health conditions.
8. Oranges
Oranges are a round citrus fruit grown on trees. Their sweet flesh and juice make them a popular choice. One cup of orange slices contains 1.3 g of protein. It is also very high in vitamin C with 83.2 mg per cup.
The amount of vitamin C in an orange is nearly 100% of the recommended daily value for men and is over the recommended daily value for women. Vitamin C is an antioxidant and has been found to help regenerate other antioxidants, including vitamin E.
9. Bananas
Bananas are another popular fruit found in most grocery stores that contain several vitamins. This fruit contains 1.64 g of protein and 537 mg of potassium per cup.
Bananas are also high in magnesium with 40.5 mg per cup. Magnesium is a crucial mineral that supports numerous body systems, including nerve and muscle function, blood sugar control, and blood pressure regulation.
10. Passion Fruit
Passion fruit is a round, yellow-orange fruit that is often made into juice but can be eaten fresh as well. It has 5.19 g of protein per cup, which is a high amount for fruit. It also contains 821 mg of potassium and 68.4 mg of magnesium.
Potassium is an essential nutrient that plays a critical role in the heart's electrical activity and the regulation of fluid balance in cells. People who are potassium deficient are at higher risk for high blood pressure (hypertension) and kidney stones.
11. Pomegranate Arils (Seeds)
Pomegranate seeds, known as arils, are a high-protein, high-fiber fruit that can be eaten in many different ways. One cup of these seeds contains 2 g of protein and almost 7 g of fiber.
The juice of the pomegranate seeds has been studied for its health benefits. A 2017 review found that pomegranate juice was a powerful antioxidant and can lower both systolic and diastolic blood pressure.
12. Raisins
Raisins are dried grapes that are sweet and are often eaten as snacks or baked into cookies or other treats. They contain a fair amount of protein with 4.76 g per cup. However, these little dried fruits also contain quite a bit of sugar, 95 g per cup.
13. Grapefruit
Grapefruits are large, round citrus fruits with a tangy, sweet flavor. Like a large orange, these fruits are high in vitamin C, vitamin A, and protein.
- Protein: 1.26 g
- Vitamin A: 596 international units (IU)
- Vitamin C: 85 mg
Grapefruit can interact with certain medications. It blocks the enzyme that breaks down some medications, which can cause a higher blood concentration of those medications, including:
- Lovastatin
- Atorvastatin
- Simvastatin
- Fexofenadine
- Cyclosporine
- Nifedipine
14. Tomatoes
Tomatoes are a fruit more commonly consumed as a vegetable. It contains 1.58 g of protein per cup and 808 micrograms (mcg) of beta-carotene.
Tomatoes can be eaten raw or cooked into soups, stews, or sauces. Try different varieties for a wide range of flavors and tastes.
15. Cantaloupe
Cantaloupe is a melon with an orange inside flesh. The fruit contains 1.34 g of protein and 3,230 mcg beta carotene per cup.
Cantaloupe is typically eaten raw and has a sweet flavor. Its high vitamin content makes it a popular choice, especially in the summertime.
Tips for Incorporating High-Protein Fruits in Your Diet
Fruit is a sweet food that contains several vitamins and minerals. Generally, fruits are low in protein but when eaten with other foods, they can boost the protein content of a meal. Below are ways to incorporate fruit into your diet:
- Top salads with fresh fruit.
- Make a fruit plate with several colored fruits to appeal to all the senses.
- Make a frozen fruit smoothie and add protein powder for extra protein.
- Top yogurt and granola with fruit for extra flavor and vitamins.
- Eat dried fruit when fresh fruit is unavailable.
Summary
Eating fruit is a great way to add vitamins, minerals, and some protein to your diet. It can be enjoyed fresh, cut up into pieces, or in some cases can be cooked and added to other dishes. Look for a variety of fruits to enjoy new flavors and textures.