When thinking of fruits, the first nutrient that usually comes to mind is vitamins, if I am not mistaken. But did you know there are high protein fruits? It is important to note that fruits are generally low in protein, but there are some that have significantly higher content than others. Some of the reasons why you may want to include them in your diet include the following:
In this post, you will learn everything about the fruits that have higher protein content and other nutritional value that they may offer.
High-protein fruits refer to those fruits that contain a higher protein content per a certain portion compared to others. For instance, a higher amount of proteins per 100g of a fruit rates it as a high-protein fruit.
Of course, fruits are not typically known to be the main source of proteins but some do have more significant proportions than others. While they can’t be a primary source of protein, they can help add to your daily protein intake as part of a balanced diet. Some examples of fruits with high protein include guavas, passion fruit, avocado, jackfruit, pomegranates, kiwi fruit, and apricots, among others that we shall discuss later in this post.
Guava is one of the fruits that give the most protein. According to USDA FoodData Central, this fruit contains about 2.55g proteins per 100g (6).
Being rated the highest in protein content, guava also has other important vitamins and minerals that give it great antioxidant properties, especially vitamin C. It is also a great anti-inflammatory and good for wound healing among other benefits (18).
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There are a number of fruits that contain protein content in reasonable proportions. I will only list the 10 fruits that have the highest protein content than the rest in respective order.
Guava is rich in nutrients such as vitamin C, potassium, dietary fiber, and proteins among others. It also contains 68 calories per 100g. When it comes to protein content, guava is rated as one of the fruits with the highest amounts. 100g of guava contains about 2.55g of protein content, higher than most other fruits (6).
Eating guavas can be, therefore, good for your overall health and well-being. You can eat them whole and fresh, incorporate them in drinks, or use them to make juice. You can also use them in desserts or savory dishes.
Passion is one of the most renowned fruits all over the world. Perhaps you didn’t only know that it has higher protein content than most of the other fruits. The protein content in passion fruit is about 2.2g per 100g (13).
You can eat passion fruit as it is – just by cutting and scooping it with a spoon, juicing it, or blending it with other fruits.
Avocado is one of the high-protein vegetables when it comes to culinary purposes, but is actually a fruit. When it comes to its protein content, it contains about 2g of proteins per 100g (3).
When it comes to ways of eating, it pairs well with many other dishes. You can also use them for making smoothies.
A 100g of jackfruit contains about 1.72g of protein content (8). You can eat jackfruit whether ripe or unripe. You can use the ripe ones in smoothies or eat them as a snack. The flavor and the texture of the unripe jackfruit resembles that of shredded meat and that makes it useful as a meat substitute especially in savory dishes.
Pomegranates are also a good source of proteins. A 100g of pomegranate contains about 1.67g proteins (14). You can eat pomegranate in many ways whether cooked, juiced, dried, or raw. It also contains powerful antioxidants among other beneficial nutrients and as such may be good for heart health, the gut microbiome, and might help prevent kidney stones (7).
Apricots contain about 1.4g of proteins per 100g (2). When it comes to eating these, there are several ways to enjoy these fruits. You can use them in desserts such as pastries, pies, and cakes or eat them as a snack among other options.
Another fruit with a decent amount of proteins are blackberries. It contains about 1.39g of proteins per 100g (5). Blackberries have a tart flavor and are rich in antioxidants and fiber among other nutrients. You can add them to fruit salad, eat them on their own as a snack, or add them in smoothies among other ways.
Raspberries contain about 1.2g of proteins per 100g (15). You can add them to pancakes, oatmeal, or muffins as toppings or eat them fresh as a snack among other ways. It is important to note that raspberries are also rich in other nutrients such as fiber, vitamins, and antioxidants. Therefore, they are great for supporting the health of the heart among other benefits.
Read more: 7 Day High Protein Meal Plan for Weight Loss and Muscle Gain
Kiwi fruit is also another fruit with a relatively higher protein content. About 100g of kiwi fruit contains 1.14g of protein content (9). When it comes to eating, you need to peel and slice them, then eat them whole or add them to other dishes or salads.
Bananas are sweet and delicious fruits that are common in every kitchen. They are used in a big way in smoothies, but you can also peel and eat them whole as a snack. A 100g banana contains about 1.09g of proteins and joins the list as one of the high-protein fruits (4).
You can get some protein on your all-fruit diet by incorporating fruits that are high in proteins. Some of the fruits I would suggest you include in your diet are as follows:
| Fruit | Protein Content Per 100g |
|---|---|
| Guavas | 2.55g |
| Passion | 2.2g |
| Avocadoes | 2.0g |
| Jackfruit | 1.72g |
| Pomegranates | 1.67g |
| Apricots | 1.4g |
| Blackberries | 1.39g |
| Raspberries | 1.2g |
| Kiwi Fruit | 1.14g |
| Bananas | 1.09g |
| Oranges | 0.94g (12). |
Of course, it is important to note that fruits alone are not sufficient to provide you with the required amount of proteins you need in a day. An all-fruit diet is also lacking in healthy fats and several other essential nutrients.
Dried apricots! Dried apricots have the most protein. They contain about 3.39g of proteins per 100g (10) among other nutrients. When it comes to eating them, you can combine them with other dry fruits and eat them as a snack or incorporate them into your salads among other ways.
Mango is among those with the most sugar. It is high in sugars (glucose, sucrose, and fructose) and hence a great source of energy (16). Mango fruit contains about 13.7g of sugar per 100g and that is among the highest, compared to that of other fruits (19).
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Avocado contains a small amount of protein, about 2g of protein per 100g (3). Since it contains nutrients other than protein in larger quantities, we may not say it “is” a protein but it contains some protein.
Bananas are not high in proteins compared to protein-rich foods, but they are higher in protein than some other fruits. It has only about 1.09g of proteins per 100g (4). Therefore, if you are considering a protein diet, then bananas should not be your main source. However, it adds to the amount of proteins you will consume in your diet plus contributes other nutrients, such as potassium.
They are also rich in carbs which makes them a great source of energy (1).
Yes, oats are a source of protein. Oats contain about 13.15g of protein per 100g (11). Though it is primarily thought of as a carbohydrate source, because it contains more carbs than proteins.
Yes, eggs have a relatively high protein content, as compared to most other protein foods. One large egg has about 6.3g of protein that is distributed in the white portions and the yolk (17). Egg proteins are good for skeletal muscle health and also for the protection against sarcopenia.
Knowing the fruits with high protein content is important, especially if you are limited in your protein sources. This will help you incorporate fruits that have higher protein content – at least to benefit from the protein aspect of it as you tap other beneficial nutrients from the fruits.
While they can’t be a primary protein source, eating fruits with high proteins is an excellent way to contribute a few extra healthy proteins in your diet. And of course, the fruits that we have discussed offer other numerous health benefits that are good for your overall health and well-being. With this in mind, it’s highly recommended to include a variety of fruits in an overall balanced and healthy diet.
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