Top 12 Protein-Rich Fruits to Include in Your Diet

Protein-rich Fruits
Credit: Wikipedia

Proteins are one of the four main macromolecules in addition to carbohydrates, fats, and nucleic acid, which perform specialized functions inside the body. Proteins play an important role in tissue building and boosting the immune system. It is important to note that protein is not only about quantity as it’s also about the quality. Having protein-rich fruits in our daily diet is advisable for long-term benefits.

Protein is a structural molecule made out of amino acids or a chain of amino acids, many of which our body can’t produce on its own. Animal foods are usually high in protein, with all the essential amino acids that we need. But, so are some fruits.

Let’s take a closer look at the fruits highest in protein.

Top 12 Protein-Rich Fruits

1. Pomegranate

Every pomegranate has about five grams of protein, which is much higher than any other source seen so far. So, not surprisingly, they are considered the best high-protein fruits for muscle-building. The key is to consume the entire kernel with the seed because that is where the protein is found.

Simple ways to include it in your daily diet: Pomegranate is so tasty that you can eat it as is. If you want a slight variation in the taste, just sprinkle some table salt or black salt on it, and you will love the zing. You can add pomegranates to various salads, or you can have it as juice as well.

2. Raisins

Raisins are tasty little fruits rich in protein. They can provide 3.1 grams of protein for every 100 grams consumed. In addition to proteins, they also have iron, potassium, and fiber which help digestion.

Simple ways to include them in your daily diet: Add them to oatmeal or simply eat them as is. They can also be added to cookies, rice, pudding, and more.

3. Guava

In addition to the 2.6 grams of protein per 100 grams, guava is full of vitamin C and has a large amount of pectin. So, even a small amount can complete our daily requirement of vitamin C. Pink guava also contains lycopene, which is an anti-cancer antioxidant.

Simple ways to include it in your daily diet: It can be added to a basic fruit salad, or you can simply wash it thoroughly and cut it into slices and eat on its own. You can have it with yogurt as well.

4. Passion Fruit

Passion fruit does pack a punch on the protein side with 2.5 grams. In addition to this, it also provides you with a lot of vitamin C and is rich in fiber, too. The fiber and the vitamin C content help in improving metabolism, building immunity, and more.

5. Dates

Dried dates are another rich source of protein giving about 2.4 grams for every 100 grams consumed. In addition to being a healthy snack, you also get to boost your potassium intake by eating dates.

Simple ways to include them in your diet: Dates are a snack that you can easily carry around and eat them whole whenever you get a few minutes. You can also have them with milk to increase your protein intake.

6. Prunes

Prunes are good to consume daily. Since they are dry fruits, you should limit their intake as they are high in sugar. For every 100 grams of prunes you eat, you get 2.2 grams of protein.

Prunes also contain trace amounts of fiber. In addition to the protein content, prunes also have polyphenols, which are known to help reduce the risk of cancer, as well as being good for the heart.

Since their fiber content controls blood glucose levels, they help you maintain a balanced weight, as well as prevent diabetes. No doubt, prunes pack a healthy punch for the size of them.

Simple ways to include them in your diet: Having a fistful of whole prunes daily as a snack is a good idea.

7. Avocado

Although avocado has a high fat content, we all know that not all fat is bad. The type of fat found in this fruit is known to have good effects on our health.

Avocado also is a rich source of protein. For every 100 grams of avocado consumed, two grams of protein can be gained.

Simple ways to include it in your daily diet: Add small, cube-shaped pieces to simple vegetable salads. You can also scoop out the pulp to make dips and chutneys.

8. Kumquats

Kumquats also are a good source of vitamins A, B, and C, and give 1.9 grams of protein for every 100 grams consumed. In addition to these vital nutrients, kumquats are rich in omega-3 and omega-6 fatty acids.

9. Jackfruit

This fruit can add variety to your diet along with its strong flavor and aroma. Jackfruit has a high protein content of 1.5 grams and additional essential nutrients.

In addition to being an excellent source of antioxidants, jackfruit brings a lot of nutrients such as vitamins A, B, and C, as well as calcium, copper, manganese, magnesium, and more to the table.

10. Dried Apricots

For every 100 grams of apricots consumed, we get 1.4 grams of protein. They are an excellent source of vitamin A, which helps to protect the body from free radical damage among many other benefits. Also, the potassium in apricot helps to maintain the right blood pressure.

Simple ways to include them in your daily diet: Eat them whole or crush and add to cereals.

11. Currants

Currants give us 1.4 grams of protein for each 100 grams we consume. Along with the high-fiber content, currants are a high-protein fruit as well.

Simple ways to include them in your daily diet: Currants can enhance the look of salads and are a wonderful addition to fruit jams and marmalades, too.

12. Banana

An excellent source of potassium and many other nutrients, a banana contains 1.1 grams of protein. You can eat it whole or add it to pudding, cakes, smoothies, and more.

The outer skin protects the banana, and it is always a good idea to eat it immediately after peeling, as the skin protects it from germs and contamination.

Other Rich Sources of Protein

In addition to fruits, you can get protein from other important sources such as legumes and vegetables like sweet peas, broccoli, mushrooms, green beans, spirulina, and more. Milk and milk products such as cheese and yogurt are also good sources of protein.

Some nuts like peanuts, almonds, walnuts, and more are also excellent sources of protein. Whole grains such as whole wheat and lentils are good protein sources as well.

You can also get protein from animal sources such as eggs, halibut, snapper, and perch as well as cod fish. Turkey breast is also known to have a lot of proteins.

When cooked slowly at low temperatures, over a grill or in an oven, pork loin is very rich in protein. But, when cooked at high temperatures, the meat releases a chemical called heterocyclic amines (HCAs), which may increase the risk of colon or rectal cancer.

Final Word on Having Protein-Rich Fruits in Your Diet

Protein is an essential micronutrient required to build muscle mass, and it is chained together with smaller building blocks called amino acids. Having a protein-rich diet every day is a must, as our body cannot generate it on its own.

For those who are trying to lose weight and increase their metabolism, a daily intake of protein is recommended. A trained professional can suggest a diet that constitutes of proteins and other essential vitamins and minerals to help you achieve the desired results based on your body structure, weight, and targets.

Generally speaking, you may not think of having fruits as a protein source, as it is found in relatively small amounts in most fruits. But, almost all fruits are rich in various vitamins and minerals and must be a part of your daily diet. Also, for most vegans and vegetarians, they are a good option in addition to whole grains and nuts.


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