Fruits are a powerhouse of essential nutrients and are vital for maintaining overall health. They are packed with vitamins, minerals, fiber, potassium, and antioxidants, making them an integral part of a balanced diet. Regular consumption of fruits not only supports healthy digestion but also reduces the risk of chronic illnesses like heart disease, certain cancers, stroke, and type 2 diabetes.
While fruits are not typically known for their protein content, some exceptions can aid in building muscle strength and support weight loss. According to the US Department of Agriculture, here are 8 high-protein fruits that contain more than 1 gram of protein per serving.
1. Passion Fruit (5g protein per cup)
Passion fruit is a tropical delight that provides about 5 grams of protein per cup. It’s also rich in fiber, Vitamin A, Vitamin C, and calcium. This fruit boosts immunity, supports eye health, and promotes heart health by regulating blood pressure. The magnesium in passion fruit aids in muscle and nerve function.
2. Jackfruit (2.8g protein per cup)
Jackfruit is a versatile fruit often used as a meat substitute in plant-based diets. One cup of jackfruit offers 2.8 grams of protein. It’s packed with Vitamins B, C, and potassium, as well as magnesium and manganese, which support bone and muscle health.
3. Pomegranate (2.9g protein per cup)
With 2.9 grams of protein per cup, pomegranate is a rich source of antioxidants and dietary fiber. Its seeds contain anti-inflammatory acids that improve heart health, lower LDL (“bad”) cholesterol, and may raise HDL (“good”) cholesterol.
4. Apricots (2.3–4.4g protein per cup)
Raw apricots provide 2.3 grams of protein per cup, while dried apricots offer 4.4 grams. This stone fruit is high in fiber, antioxidants, iron, and Vitamins C and E. Apricots help reduce inflammation and may even prevent cancer, as suggested by dietitians.
5. Blackberries (2g protein per cup)
Blackberries are packed with 2 grams of protein per cup and are rich in antioxidants. Their bioactive compounds support gut health and may reduce the risk of cancer. Additionally, they provide vitamins and minerals essential for overall health.
6. Guava (1.4g protein per cup)
Guava contains 1.4 grams of protein per cup and is rich in Vitamin C, potassium, and fiber. Its unique flavor makes it a versatile fruit that can be eaten raw, blended into smoothies, added to salads, or even turned into jams.
7. Raisins (High Protein in Small Servings)
Raisins, or dried grapes, may be small, but they are nutritionally dense. Rich in potassium, raisins support gut and heart health and help manage blood pressure. A handful of raisins daily can provide essential nutrients and a quick protein boost.
8. Oranges (1.2g protein per fruit)
Oranges are citrus fruits with 1.2 grams of protein per fruit. They are an excellent source of Vitamin C, which boosts the immune system. Oranges can be consumed raw, as a paste, in jams, marmalades, or as fresh juice, making them a versatile and nutrient-dense choice.
Benefits of High-Protein Fruits
- Weight Management: Low in calories and high in energy.
- Muscle Support: Helps in muscle building and strength.
- Heart Health: Antioxidants and potassium improve cardiovascular health.
- Improved Digestion: Rich in fiber for better gut health.
- Skin Health: Vitamins A, C, and E support glowing skin.