Key Takeaways
\nWhile fruit isn’t a major protein source, some varieties\u2014like guava, jackfruit, and blackberries\u2014offer a modest protein boost alongside a host of vitamins, minerals, and antioxidants.Adding protein-rich fruits to your meals or snacks can support a more balanced diet, especially when paired with other high-protein foods like yogurt, nuts, or legumes.Your daily protein needs depend on factors like activity level and body type, so it\u2019s best to consult a healthcare provider to find the right amount for you.<\/p>\n
If you want to add protein to your diet, finding vegetables and fruit with protein is a good start. Protein is essential to a healthy diet, but the stereotypical sources of protein (meat, eggs, animal products) aren\u2019t necessarily the only ways to get it. Plant-based protein is an increasingly popular way to up your daily protein intake.<\/p>\n
If you\u2019re frequently hungry, that may be a sign you need to consume more protein. Every well-balanced diet needs protein, so if you\u2019re looking to switch up what you eat, or just add protein from other sources, consider these high protein fruits.\u00a0<\/p>\n
How Much Protein Do You Need? <\/p>\n
Everyone\u2019s personal protein requirements are different, and if you’re very active, you may require more protein, Consulting with a doctor or nutrition professional can help you determine exactly how much protein<\/a> may be right for your body.\n<\/p>\n Generally, fruit is not high in protein, so it shouldn’t be your sole source. However, fruits have many other benefits<\/a> that compensate for their lesser protein content. Fruits are full of vitamins, minerals, antioxidants, potassium, folate, magnesium\u2014the list goes on.\u00a0\n<\/p>\n Diets with plenty of fruits and vegetables\u00a0can\u00a0reduce the likelihood of stroke and heart disease,\u00a0lower blood pressure,\u00a0prevent some types of cancer, lower the risk of eye and digestive problems, and\u00a0help balance blood sugar, so it’s crucial to get enough of each in your daily diet.<\/p>\n The Dietary Reference Intake<\/a>\u00a0suggests consuming 46 grams of protein daily for the average sedentary woman and 56 grams of protein per day for the average sedentary man. High activity may require more protein, and consulting with a doctor or nutrition professional can help you determine exactly\u00a0how much protein\u00a0may be right for your body.<\/p>\n Fruits\u00a0With Protein <\/p>\n \u201cWhile fruits are not typically known for being high in protein compared to other food groups like meat or legumes, a few fruits contain notable amounts of protein,\u201d says Amy Fox, certified nutritionist. That is, you probably don\u2019t want fruit to be your main source of protein, but if you\u2019re looking for a snack with just a little bit of protein<\/a>, or want to add a fruit boost to a salad, this guide can help.\n<\/p>\n Avocado <\/p>\n Protein, per 1 fruit: 2.7 grams\u00a0<\/p>\n \u201cKnown for its healthy fats<\/a> and fiber content, avocado is also a natural source of protein<\/a>,\u201d says Fox. Eat avocado<\/a> straight out of the skin with a spoon and a sprinkle of salt for an on-the-go snack, or use this healthy fruit in a slew of recipes like avocado toast, blended in a smoothie, or smashed into guacamole.<\/p>\n Jackfruit <\/p>\n Protein, per 1 cup: 2.8 grams\n<\/p>\n Jackfruit<\/a> is a tropical fruit boasting a texture that can be oddly similar to tender meat, like pulled pork or chicken. It\u2019s tender and just a little sweet, and absorbs a slew of flavors. \u201cJackfruit is a popular choice among vegans and vegetarians, and has approximately 3 grams of protein per cup,\u201d says Fox. \u201cIt is highly versatile, and can be used as a meat substitute in various dishes.\u201d\u00a0\u00a0<\/p>\n Jackfruit can be used in nearly infinite ways, including in tacos, stir-fries, or curries. \u201cAdd it to desserts like pies, or blend it into smoothies for a unique twist,\u201d Fox suggests.\n<\/p>\n Guava <\/p>\n Protein, per 1 cup: 4.2 grams\n<\/p>\n Guava is a tropical fruit that has one of the highest protein contents of any fruit. And with only 5 grams of sugar, it\u2019s a nice option to add some protein to your fruit salad, sliced onto a grilled cheese, or just cubed to snack on during a hot day. \u201cEnjoy guava as a refreshing snack or incorporate it into your smoothies, salads, or even make a homemade guava jam or jelly,\u201d suggests Fox. Beware of pre-packaged guava products, which may contain a lot of sugar or additives.\n<\/p>\n Blackberries <\/p>\n Protein, per 1 cup: 2 grams\u00a0\n<\/p>\n Blackberries are a nice source of fruit protein because they\u2019re easy to enjoy, and high in fiber<\/a> and many more nutrients, including antioxidants. They can be enjoyed by the handful, tossed on top of any breakfast bowl (yogurt, oatmeal, and chia pudding<\/a> all go well with some blackberries on top), or, of course, blended into a smoothie to add some rich purple color. They also work well with savory foods.\n<\/p>\n Kiwi <\/p>\n Protein, per 1 cup: 1.9 grams\u00a0\n<\/p>\n Not only are kiwis just the cutest fruit (we see that fuzzy skin), but they\u2019re super delicious, nutritious, and easy to eat. Just slice a ripe kiwi in half, and enjoy eating the green fruit with a spoon (though you may need a napkin or plate underneath for rogue juices). Kiwi also has calcium, potassium, and some fiber, but is higher in sugar and carbohydrates than other tropical fruits. Still, kiwi can be one of the healthiest daily additions <\/a>to your diet.\n<\/p>\n Apricots\u00a0 <\/p>\n Protein, per 1 cup: 2.2 grams\n<\/p>\n Apricots<\/a> are a stone fruit that is high in protein, delicious raw, and can be consumed easily with the skin on, i.e. the perfect portable snack. Apricots are also hydrating and full of nutrients, including antioxidants, potassium, and beta-carotene. Apricots also pair nicely with meat, if you\u2019re trying to add more protein to your meal. Try making Bacon-Wrapped Apricots as a finger food or Lemon-Pepper Tofu With Apricot-Chickpea Salsa for a fully plant-based protein boost. Apricots are also great in desserts and snacks.\n<\/p>\n Grapefruit\u00a0 <\/p>\n Protein, per 1 fruit: 1.8 grams\n<\/p>\n For a citrus fruit that\u2019s so juicy, grapefruit is remarkably high in protein. A single fruit packs over 2 grams, and can easily be eaten raw with a spoon or in segments. You can also sprinkle a bit of sugar on top for a sweeter treat. Grapefruit is packed with Vitamin C<\/a> and more health benefits, and can be used in a wide range of dishes to add flavor and nutrition. Try grapefruit as a salsa, as the star of a tangy fruit salad, or in a heartier, more savory salad.\u00a0\n<\/p>\n Tomato <\/p>\n Protein, per 1 cup: 1.5 grams\n<\/p>\n Yes, tomatoes are a fruit, and they do have some protein, though the content will vary by type of tomato. In season, tomatoes are excellent just sliced and sprinkled with salt, perhaps drizzled with some nice olive oil and vinegar. Of course, tomatoes make an excellent pasta sauce, served as a creamy soup base, or in a curry. Tomatoes\u2019 potential is seemingly endless, and they\u2019re also packed with health benefits<\/a>, including antioxidants, vitamins, and fiber. Try our recipe for a tomato tart:<\/p>\n Pomegranate <\/p>\n Protein, per 1 cup of arils: 3 grams\n<\/p>\n You may have heard of pomegranates because of their renowned antioxidant properties<\/a>, but pomegranates<\/a> do double duty in the protein arena. While pomegranate juice is good for antioxidants, the seeds (or arils)\u00a0are packed\u00a0with protein. Pomegranates also have 3.5 grams of fiber<\/a> per 1 cup of arils; that combo will keep you feeling full longer. While the fruit is in season in the autumn, you can usually find frozen pomegranate seeds in the freezer section during the spring, summer, and winter months.\n<\/p>\n Bananas <\/p>\n Protein, per 1 medium banana: 1 gram\n<\/p>\n Bananas<\/a> are high in potassium, which is a nutrient that helps maintain normal levels of fluid inside cells. When you don’t get enough potassium<\/a>, you may experience muscle cramping, higher blood pressure, and even increased risk of heart attack and stroke. But that’s not all bananas are good for\u2014with one gram of protein per banana, this fruit ranks as one of the higher protein fruits available. Paired with peanut butter or put into a smoothie, bananas can offer a great protein boost.<\/p>\n Raspberries <\/p>\n Protein, per 1 cup: 2.7 grams\n<\/p>\n With their sweet and tangy flavor, raspberries<\/a> bring a brightness to salads, smoothies, and desserts that is unparalleled. And with 2.7 grams of protein per cup, they add a protein boost to any meal. Want even more protein? Mix them with greek yogurt and some almonds.<\/p>\n Cherries <\/p>\n Protein, per 1 cup: 2.5 grams\n<\/p>\n Whether you prefer them dark and sweet or light and tangy, cherries<\/a> are a fruit protein powerhouse. Offering 2.5 grams of protein per cup, this summer fruit goes well in smoothies, on top of desserts, or in decadent sauces. Of course, you can always eat them raw\u2014but don’t forget to spit out the stones!<\/p>\n Oranges <\/p>\n Protein, per 1 cup: 1.5 grams\n<\/p>\n Most people don’t immediately go to oranges when thinking about fruits with protein. Oranges<\/a> are usually associated with their primary nutrient, vitamin C, but oranges also have 1.5 grams of protein per cup. Whether you enjoy a big glass of cold OJ in the morning, snack on one in the afternoon, or throw one on a dinner salad, oranges are a great way to boost your plant-based protein.<\/p>\n Peaches <\/p>\n Protein, per 1 cup: 1.4 grams\n<\/p>\n