Blog Nutrition What Fruits Are High In Protein? Delicious Protein Bombs You’ve Been Missing Out On

What Fruits Are High In Protein? Delicious Protein Bombs You’ve Been Missing Out On

It’s no secret that smart eating choices hold the key to impressive weight loss results. A well-balanced dietary pattern helps to reach any fitness goal and provides the body with vital nutrients. One of these nutrients is protein. Most dieters wrongly believe, that it can be found only in meat, poultry and seafood. But that is just a common misconception – plant-based foods can be a rich source of protein as well. In this article you will find the answer to an important question a lot of health-conscious people stumble upon – what fruits have a higher protein content?


Protein: Brief Information

At first, let’s pinpoint the reason why protein is absolutely indispensable for a well-functioning organism. This macronutrient is important for every cell of your body. Protein is used to build and repair your body tissues, grow your nails and hair. It plays n essential role in increasing muscle mass and improving bone health, keeping your skin supple, supporting cartilage health and keeping your blood sugar levels on an even keel. Your body doesn’t store protein, unlike fat or carbs, and that’s why you have to regularly replenish it by consuming protein-packed foods (3).

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what fruits are high in protein

The recommended minimum of protein is approximately 0.36 grams per pound (or 0.8 grams per kilogram) of your body weight (2). Make sure you consume enough high-protein foods for the normal functioning of your body. To determine optimal protein intake for you, it is better to consult a professional dietician.

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Find Out What Fruits Are High In Protein!

  • Avocado

One cup of avocado contains about 3 grams of protein. This superfood if also loaded with essential nutrients. For example, it is rich in potassium, which provides normal work of your body cells and regulates your heartbeat (4). Avocados contain such antioxidants as lutein and zeaxanthin, that lower the risk of age-related macular degeneration – the main cause of blindness in older people.

The fruit is also filled with healthy monounsaturated fats, that help you to lose weight. It also has a high content of vitamin K, which plays a tremendous role in heart and bone health. Avocados also provide you with vitamin E, which can slow down the decline in your cognitive function and protect you from Alzheimer’s disease. You can safely add this fruit to your daily meal plan and get all the benefits it offers (1).

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Read More: How To Eat Avocado For Weight Loss: Eating Fat To Burn Fat

what fruits are high in protein

  • Kiwi

Kiwi contains 2.1 grams of protein per cup. This low-calorie and nutrient-dense fruit will be a perfect option for you diet. It is packed with vitamin C, E, K, folate, fiber, potassium and antioxidants. All these nutrients promote proper functioning of your body and keep you in tip top shape. Kiwifruits will make your skin healthier, improve your sleep, support your cardiovascular health, prevent kidney stones and more (7).

what fruits are high in protein

  • Golden Raisins

Golden raisins contain 5.9 grams of protein per cup. They are a rich source of fiber, iron and potassium. By eating raisins, you can also curb your junk food cravings. This little trick will help you to get into the swing of healthy eating. You can nosh on a handful of raisins as a snack or use it to sweeten your oatmeal. And just like that you’ll avoid consuming store-bought cereals drenched in sugar. Keep in mind that dried fruits have a higher sugar concentration and therefore should be eaten with moderation.

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what fruits are high in protein

  • Dried Apricots

Dried apricots have 2.7 grams of protein per 1/2 cup. They are a good source of vitamin A, C and fiber. In addition, one serving of this fruit can provide you with one-quarter of your daily potassium intake. Vitamins A and C can protect your body from free radical damage (6).

what fruits are high in protein

  • Blackberries

These super-berries contain 2 grams of protein per cup. They are a great source of fiber, antioxidants and a number of vitamins. All these nutrients support your digestion, help to maintain healthy cholesterol levels, and may help to reduce damage, caused by free radicals. Vitamin K is necessary for blood clotting, which is vital for proper healing of wounds. Vitamin A gives your immune system a boost thus guarding you against diseases. On top of that, it supports your vision (5). You can scatter blackberries over your oatmeal, make a blackberry peanut butter sandwich or toss them into your favorite fruity smoothie.

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what fruits are high in protein


What Fruits Are High In Protein And Low In Sugar?

Fruits usually contain sugars, which makes many dieters avoid them. However, there are fruits with low content of sugar. For instance, avocados and blackberries perfectly fit the bill. Some people don’t even know that avocado is a fruit, but it contains only a little over 1 gram of sugar per cup. One cup of blackberries has more than 7 grams of sugar. So, if you are looking for low-sugar healthy snacks, look no further.


In conclusion, protein can be found not only in animal products. Delicious fruits can be a nice addition to your daily meal plan. They contain not only protein, but also high amounts of fiber, vitamins, minerals and antioxidants, that will promote proper functioning of your body. You can add them to your desserts or eat as a healthy and nutritious snack. Fresh fruits will balance out your diet, which will put you on the fast track to weight loss and improved health. Cherish your body and treat yourself to healthy meals.

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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Health Benefits of Avocados (2020,
  2. How much protein do you need every day? (2015,
  3. The Benefits of Protein (2004,
  4. The importance of potassium (n.d.,
  5. What are the benefits of blackberries? (2018,
  6. What are the health benefits of apricots? (2020,
  7. What are the health benefits of kiwifruit? (2019,
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