There is protein in fruit too... What are the 9 high-protein fruits?

 

Protein is an essential nutrient that adult women should consume 46 grams per day, while men should consume 56 grams.

 

If asked about the main sources of protein, one might think of meat, seafood, legumes, cheese, and nuts. Vegetables, grains, and fruits also contain protein components. PureWow, an American lifestyle media outlet, reports on nine high-protein fruits that surprisingly contain protein.

 

Most people know that avocados are a source of healthy fats, but they are also rich in protein. One cup of avocado contains 3 grams of protein. Additionally, it is abundant in fiber, folate, magnesium, riboflavin, niacin, and vitamins C, E, and K. The combination of fats and fiber helps maintain satiety, making it beneficial for dieting.

 

Apricots are just as good. Apricots contain 2 grams of protein per cup. They are also a good source of potassium and vitamins A, C, and E, which are especially beneficial for eye and skin health. The fiber in apricots aids digestion and provides a feeling of fullness. Pairing them with almonds makes for a good protein combination.

Blackberries contain 2 grams of protein per cup. They provide nearly 50% of the daily recommended intake of vitamin C and are rich in antioxidants that fight free radicals and polyphenols that boost brain health. Pairing them with half a cup of Greek yogurt makes it easy to consume protein as well.

 

Kiwi also contains 2 grams of protein per cup. In addition, it is rich in not only iron but also vitamin C, potassium, and phosphorus. Eating it with low-fat cottage cheese and salad positively contributes to protein intake.

 

Cherries contain 1.6g of protein per cup. They are an excellent source of potassium, which is essential for blood pressure regulation and muscle function, and are rich in antioxidant and anti-inflammatory properties. Cherries are also abundant in melatonin, which can help promote restful sleep. How about buying frozen cherries and adding them to a protein shake?

One medium-sized banana contains 1.6g of protein. It is a good source of fiber, prebiotics, vitamins A, B6, and C, and magnesium. In particular, it pairs well with peanut butter for protein intake.

 

Even in grapefruits, which seem to contain no protein at all, there is 1.3g of protein per cup. Among citrus fruits, it is a low-calorie fruit rich in vitamin C, calcium, and iron. Additionally, citric acid in grapefruit is known to help prevent kidney stones.

 

A cup of dried date palm contains 3.6g of protein, but it has a high amount of carbohydrates and calories, so it is best not to eat excessively. It can be a useful snack when quick energy replenishment is needed.

 

Peaches contain 1.5 grams of protein per cup. They are rich in antioxidants such as vitamin C and polyphenols.

You cannot fully meet your essential protein needs with fruit alone. However, fruits rich in fiber and containing trace amounts of nutrients and antioxidants can be an excellent afternoon snack.