Protein is a macronutrient that the body needs to help build muscle, fight infections, produce hormones, and perform many other critical processes. Protein needs vary depending on factors such as age, weight, and activity level, but most active people may need 0.54-0.9 grams of protein per pound per day (1.2-2 grams per kg) to maintain muscle mass and support optimal health.
Certain foods, such as beans, chicken, eggs, and Greek yogurt, are high in protein, while others, such as fruits, are deficient in this essential nutrient. Fruits rarely contain more than 1% of their total weight in protein, but some fruits have more protein than others.
1. Guava
Guava is a tropical fruit with a sweet and sour taste that is rich in nutrients like vitamin C and fiber. It has one of the highest protein content of all fruits, providing 4.21 grams of protein per cup.
The same serving contains 376 milligrams (mg) of vitamin C, which provides more than 400% of your daily vitamin C needs. Vitamin C is necessary for immune function and collagen synthesis and acts as a powerful antioxidant in the body, preventing cell damage that could otherwise lead to disease.
Try slicing fresh guava on top of yogurt or pairing guava with nuts for a protein-rich snack.
2. Avocados
Unlike most fruits, avocados are not sweet and are often used in savory dishes. Another feature that distinguishes avocados from other fruits is their higher protein content. A 201-gram avocado contains 4.01 grams of protein, making it one of the fruits with the highest protein content.
Avocados are also rich in fiber, vitamin E, vitamin C, magnesium, and folate, making them a well-rounded nutritional choice.
Top salads, soups, and cereal dishes with sliced or diced avocados for a boost of fiber and protein, or add mashed avocado to high-protein sandwiches as a nutritious alternative to traditional sauces like mayonnaise and mustard.
3. Jackfruit
Jackfruit is the world’s largest edible fruit, with some jackfruit weighing up to 110 pounds.
These unique fruits are packed with nutrients such as B vitamins, vitamin C, magnesium, and potassium, as well as protective plant compounds such as carotenoid antioxidants. They are also relatively high in protein, providing 2.84 grams of protein per cup.
Raw jackfruit has a sweet, pineapple-like flavor, while unripe jackfruit has a milder flavor. Ripe jackfruit can be mixed with protein powder to make protein-rich smoothies, while unripe jackfruit can be used as a plant-based meat substitute in dishes like tacos, soups, and curries.
4. Passion Fruit
Passion fruit is a tropical fruit with a rich flavor that is sweet and sour. Passion fruit can be eaten raw and is also commonly used to make beverages such as juices and smoothies.
Passion fruit is an excellent source of antioxidants, including vitamin C, carotenoids, and polyphenolic compounds, which may benefit overall health by preventing cell damage and reducing inflammation.
100 grams of fresh passion fruit contains 2.2 grams of protein, making it a great choice for people who want to add protein-rich fruits to their diet.
Passion fruit is acidic, so it’s best mixed with other ingredients to temper its strong flavor. Try adding passion fruit to a protein shake or smoothie and placing raw passion fruit in a serpentine plate with high-protein ingredients like cheese and nuts.
5. Blackberries
One cup of raw blackberries provides 2 grams of protein, which is higher than the protein found in most fruits. Blackberries are also rich in other nutrients like fiber, vitamin C, vitamin K, and manganese.
Just one cup of blackberries contains 7.63 grams of fiber, which is 28.5% of the amount of fiber required per day. High-fiber foods benefit many aspects of health, including digestive health. Adding more fiber to your diet can promote the growth of beneficial bacteria in the large intestine, strengthen the intestinal barrier, and maintain regular and comfortable bowel movements.
Eating more fiber can also help reduce the risk of diseases such as heart disease, colon cancer, and diverticulitis (a digestive disorder that occurs when the pouches lining the intestinal wall become infected or inflamed).
Blackberries can be enjoyed as a snack or added to high-protein dishes like yogurt parfait.
6. Apricots
Apricot is a drupe, i.e., a fruit with a pit in the middle. The bright orange flesh of apricots has a sweet taste and is rich in antioxidants, vitamins, and minerals. For example, apricots are rich in β-carotene, a carotenoid pigment with powerful cytoprotective properties. Studies have shown that high levels of carotenoids in the blood may help reduce the risk of several diseases, including breast cancer.
With 2.31 grams of protein per cup, apricots are a high-protein fruit. Apricots can be eaten fresh or made into dried apricots, which are delicious.
Dried apricots are much higher in protein than fresh apricots, providing 4.41 grams of protein per cup. Dried apricots are chewy and sweet, making them a common ingredient in high-protein snack mixes such as trail mixes. Like all dried fruits, dried apricots are higher in calories than fresh apricots and sometimes sweetened with added sugars, but added sugars should be limited to promote optimal health.
7. Pomegranate
Pomegranate seeds, or pomegranate seeds, have an amazing amount of protein, with 2.9 grams of protein per cup of pomegranate seeds. In addition to protein, pomegranate seeds are rich in fiber, which is important for digestive and heart health, as well as antioxidant and anti-inflammatory compounds such as anthocyanins and organic acids.
Studies have shown that eating pomegranate seeds and drinking pomegranate juice can benefit several aspects of health, such as improving cognitive function, reducing heart disease risk factors, and supporting recovery after exercise.
Pomegranate seeds are versatile and can be used as a nutritious ingredient in salads, yogurt parfaits, cereal bowls, and more. They can also be enjoyed on their own as a sweet and savory snack or paired with high-protein foods such as cheese.
8. Kiwi
Kiwifruit, commonly known as kiwifruit, is a small oval-shaped fruit with high nutritional value. Kiwifruit is rich in several vitamins and minerals, including folate and vitamins C, E, and K. They also have a higher protein content than many other fruits, containing less than 2 grams of protein per cup of kiwi.
In addition to protein, vitamins, and minerals, kiwifruit is also rich in fiber, making it a good snack option for people with constipation, as it has been shown to be effective in softening stools and promoting bowel regularity.
Kiwi is a delicious ingredient in high-protein dishes like overnight oats and yogurt bowls. They can also be enjoyed as a snack with high-protein foods like cheese, nuts, and seeds.
9. Cherries
Cherries are one of the healthiest and most delicious fruits you can eat. Adding more cherries to your diet can benefit your overall health in a number of ways, including lowering heart disease risk factors like high blood pressure and cholesterol, lowering oxidative stress markers, and improving blood sugar regulation.
Cherries are rich in antioxidants such as anthocyanins and also provide vitamins and minerals such as vitamin C and potassium. While cherries aren’t as high in protein as the other fruits on this list, a cup of sweet cherries has a whopping 1.63 grams of protein.
Cherries pair well with many ingredients and can be added to both sweet and savory recipes, such as chia seed pudding and salads. For a nutritious, high-protein dessert, try making a high-protein Greek yogurt parfait that layers sugar-free Greek yogurt with cherry slices, chia seeds, and almonds.
