Fruits With High Protein Content

Tap to Read ➤ Ningthoujam Sandhyarani

Fruits are a sure way to reap several essential nutrients and stay healthy. Read on to understand fruits that contain relatively high amounts of protein and a list of the same.

Fruits contain a variety of vitamins, minerals, antioxidants and fiber. However, they are not considered as protein-rich foods.

Here, we shall take a look at the selective fruits that contain relatively high amount of protein , and can be included in (but not substituted for other protein-rich foods) high-protein diet plans.

Knowing the list of relatively high-protein fruits is important for pure vegetarians, as the required protein comes solely from the vegetables and fruits. For non-vegetarians also, incorporating fruits high in protein is a healthy alternative, instead of relying on animal products only.

A still better tip is to balance the amount of fruits, vegetables, and animal based foods for providing proteins and other essential nutrients for the body. Here is a list of fruit types that contain a relatively high amount of protein.

Guava - The common guava (raw) can be considered to be one of the fruits with high amount of protein as far as the fruit family of foods is considered. 100 g of this fruit provides 2.55 g of protein, and a single cup of guava pieces can provide 4.21 g of protein.

Coconut - Raw coconut meat is not just juicy and rich in enzymes and anti-oxidants but also contains relatively high amount of protein as compared to other fruits. 100 g of serving will yield about 3 g of protein.

Avocados - The commercial varieties of avocados can be considered as an important addition in the list of high-protein fruits. 100 g of avocados yield about 2 g of protein, whereas 1 cup serving (cubes) may provide up to 3 g of protein.

Banana - For every 100 g of bananas the amount of protein received is about 1.09 g making it a considerable inclusion for a high-protein diet. In fact, 1 cup of mashed bananas will provide about 2.45 g of protein.

Date - Date is a sweet tasting fruit borne on the plant, date palm. It contains a very high percentage of protein. Serving a single date provides 0.20 g of proteins, while 100 g of date yields as high as 2.45 g protein. It is eaten as soft fruit or dried fruit.

Passion Fruit - It is a sour and sweet tasting fruit available in two types - the yellow variety used for making juices and the purple variety, eaten in raw form. Having 1 passion fruit will give 0.40 g protein, while increasing the serving size to 100 g will provide 2.20 g protein.

Apricot - Serving 1 fresh apricot weighing more than 100 g is equivalent to consuming 0.49 g protein. The same raw apricot, when prepared in slices, yields 2.31 g in 1 cup serving. As per your preference, you can have either fresh apricots or dried apricots.

List of Fruits High in Protein

As we all are aware, nutrients present in fruits are useful for maintaining healthy skin and hair. Talk to any dietician about healthy eating and he/she will suggest incorporation of fruits and veggies in the everyday diet.

It is advisable to create variety by preparing mixed fruit salads, concoction of juices, milk shakes, smoothies, etc.

You can consume them in any form, as long as they are palatable and prepared properly. For more choices, here is a relatively high-protein fruits list for you. These fruits contain approximately 1 -1.5 g of protein per 100 g.

Blueberries Boysenberries

Tangerine Raspberries Raisins

So, this was all about fruits containing relatively high amounts of protein. A major health benefit of consuming these fruits is that they contain minimum or negligible amounts of fats. Thus, they are a healthy protein source for people, who are diagnosed with heart and cardiovascular problems.

However, one word of advice is to check the sugar content of the fruits before including in the diet as most ripe ones contain high amounts of sugar.