Many people generally think of a variety of foods when it comes to having protein, including poultry, fish, milk, lean meat, legumes, nuts, and beans. Although fruits are not the perfect protein source, Kaylee Jacks, a registered dietitian with Texas Health Sports Medicine in Dallas, confirms some fruits with high protein as compare to others.
“Fruits consist mostly of other nutrients such as carbohydrates, vitamins, minerals, antioxidants and fiber,” Jacks says. “Although some fruits do have a higher protein content than other fruits,” states Kaylee Jacks.
Goji berries are a full protein that contains around 3.5 grams per 100 calories of protein, which is the same as the amount you could find in oats. Goji berries are also a good source of vitamin C, fiber, iron, vitamin A, and antioxidants, states Whistler, British Columbia-based Julia Murray, a certified holistic nutritionist. She’s a co-founder of the plant-based wellness company 80/20 Plants.
Murray says, “Goji berries can often be found in grocery stores, but in a dried form, so make sure to check the label and ensure there are no added sugar,”
Apricots is one of the best fruits with high protein. Sandra Arevalo, a certified dietitian who is the director of community and patient education at Montefiore Nyack Hospital in Nyack, New York, states a half-cup of dried apricots comprises around 4.9 grams of protein, which accounts for 10 percent of your required daily nutrient value.
Vitamin A, vitamin B6 and niacin are also prevalent in apricots. Furthermore, the fruit is rich in iron, potassium and copper. “You can eat apricots as a snack, add it to your morning cereal, chop them and add them to your pancakes batter or cookies,” Arevalo states. Eating apricots, fruits with high protein, decreases the risk of anemia since the fruit is rich in iron.
This fruit comprises approximately 3 grams per cup of protein. Jacks claims it is also high in vitamin B6, which enhances energy metabolism and helps in brain performance. “Jackfruit is also a great source of the mineral potassium, which can help prevent cramps, regulate neural function and stabilize blood pressure.”
In certain meat-alternate dishes, jackfruit, one of the fruits with high protein, is a component. She says, “While its texture may replicate meat, remember its protein content is high in comparison to other fruits but not in comparison to meat.”
Around 3.5 grams of protein per cup is found in this tasty fruit. “Avocados are a great source of the healthy fats – monounsaturated and polyunsaturated fat,” Jacks says. The nutrients in avocado can help lower LDL cholesterol, the “bad cholesterol.”
Avocados are also filled with fiber. “Healthy fat and fiber can help you feel fuller longer, supporting healthy body weight,” she states. “Top whole grain toast with avocado and an egg to increase the protein content.”
Prunes maintains their own conspicuous position among the highest protein fruits. A hundred grams of prunes comprise about 3.7 grams of protein, around 10 pieces of the fruit, which is 7 percent of your required regular value, Arevalo states. They are rich in fiber as well and can aid to prevent constipation. Prunes are fine as a snack on their own. Or in a fruit salad, you should include them.
“Prunes are similar to apricots in their nutritional content, as they are also high in vitamin A, vitamin B6, iron, potassium and copper,” she says.
Guava, one of the highest protein fruits, is high in fiber and antioxidants, such as vitamin C, and has around 4 grams of protein per cup. Jacks states. “The antioxidants in guava are known to boost immune function and relieve coughs and colds,” Jacks says. “Add guava to flavor a smoothie with other sources of protein such as Greek yogurt.”
Around 2 grams of protein is given by a cup of kiwi. Also, Jacks notes, kiwi fruit is high in antioxidants and fiber. Kiwi also includes magnesium, which serves the functions of the nerves and muscles. Jacks says. “Additionally, kiwi is rich in enzymes that support healthy digestion. Kiwi is a good source of the mineral folate, which is especially important for women during pregnancy as it prevents birth defects.”
Besides the discussed above, golden raisins are among the high protein fruits you should eat. Two little boxes of golden raisins comprise about 100 grams of the fruit, and offer roughly 5.1 grams of protein, Arevalo states. Fiber, omega-3 fatty acids and potassium are also present in the fruit, improving heart health. “If you are looking for protein sources without the fat and cholesterol, this is your go-to snack,” she states. As a topping or in the batter, you can apply them to your morning cereal, to cookie batter, yogurt parfait or to pancakes.