by Fruit is packed with healthy nutrients, but we don’t think of protein as one of them. Although it doesn’t contain as much protein as meat, eggs, beans or tofu, fruit has some of this essential nutrient – so consider it a win for your overall health when you include more of it . your diet.
“You won’t be using fruit as your main source of protein, but it will add to your overall protein intake. And a key benefit of fruit is the variety of antioxidants and flavanols unique to so many of them,” says Michelle Routhenstein, MS, RD, preventive cardiology dietitian at EntirelyNourished.com.
Fruit is a powerful nutritional package, packed with fiber and essential vitamins, minerals and plant compounds that can help reduce inflammation and offer protective benefits for nearly every aspect of our overall health, from our heart to the immune system to every little cell.
So during your next grocery run, add these high protein fruits to your cart.
High protein fruits
Passion Fruits
One cup of passion fruit has about 5 grams of protein. It also contains a lot of vitamin C. “Vitamin C is really helpful in terms of immune health, heart and skin health, nail and hair health because it helps with body synthesis,” says Routhenstein.
Juicy passionfruit pulp is an ingredient in many desserts from all over the world, including the sweet Colombian mousse-like esponjado de maracuya and the Australian favourite, passionfruit pavlova. But you can simply scoop out the inside and eat it as is, or spoon it into fruit salads, yogurt or oatmeal. Look for ripe, sweet-smelling passion fruit with skin that has begun to wrinkle.
Guava
Bright green on the outside and blush pink on the inside, this tropical favorite has one of the highest protein counts of all fruits, clock in at more than 4 grams of protein per cup.
And that beautiful pink color comes from carotenoids, beta-carotene and lycopene, which give guava antioxidant benefits, says Routhenstein: “Those carotenoids are involved in lowering inflammation in the body, which is a risk factor for heart disease and quite chronic. conditions.”
“Guava is very versatile and can be used in both sweet and savory dishes,” says Werner. “Substitute diced guava for the tomatoes, and mix in your favorite salsa ingredients.”
Avocado
Yes, avocados are fruit, despite not being sweet. One cup of cubed avocado has 3 grams of protein. Avocado is also a great source of potassium and heart-healthy monounsaturated fat. Routhenstein likes to swap mashed avocado for mayo in a tuna salad.
“They’re also high in fiber to help with digestive health and keep us feeling full,” says Brittany Werner, MS, RDN, director of coaching at the online nutrition coaching program Working Against Gravity.
kiwi
Sweet-sour kiwi has about 2 grams of protein per cupand it also contains an enzyme that supports healthy digestion, Werner says, as well as potassium, which can help lower blood pressure, and fiber, which can help lower cholesterol.
When she’s on a kiwi kick, Routhenstein chops it up and adds it to many meals to add more dimension to the flavor profile, so don’t be afraid to get creative!
Blackberries and raspberries
Don’t let its size fool you. These reduced berries are nutritional powerhouses. Blackberries have 2 grams of protein per cup, and raspberries are just shy of that. Both are packed with fiber—about 8 grams in one cup—and antioxidants. They can also help regulate blood sugar, says Werner.
“Berries are very rich in anthocyanins,” says Routhenstein. “Those are flavanols that help support brain health, heart health and vascular health. They are also a good source of soluble fibre, which is really important for cholesterol management.”
Berries are a perfect match for homemade chia jam. Chia seeds add even more protein (about 2.5 grams per tablespoon), plus fiber to help balance blood sugar levels. Spread the jam on toast or pancakes, or use it as a topping on yogurt or oatmeal.
cherries
The deep red color of cherries is due to their high level of anthocyanins, a powerful antioxidant. They are thought to reduce inflammation, which may be beneficial for people with chronic inflammatory conditions, such as arthritis.
One cup of pitted cherries has just under 2 grams of proteinas well as close to 4 grams of fiber. The tiny stone fruits also contain a good amount of potassium, which helps maintain fluid levels for optimal hydration and overall health. Tart cherries in particular may be able to improve sleep, as they can increase melatonin production.
Aside from dessert, cherries pair well with pork, chicken or duck, and if you can get them frozen they’re a great way to boost a smoothie.
Jackfruit
Ripe jackfruit is slightly sweet, but the neutral flavor and meaty texture of unripe jackfruit makes it a great sub for shredded beef or pulled pork. It has about 3 grams of protein and 3 grams of fiber per cup, as well as prebiotics to promote good gut health, says Routhenstein. While it won’t replace the protein count in actual meat, it’s also a great source of vitamin C and potassium. You can get it fresh, but jackfruit conveniently comes in cans and pouches.
Tomatoes
Don’t forget that tomatoes are fruits too. Chopped or sliced tomatoes have about 2 grams of protein per cupand they are also loaded with lycopene – an antioxidant that has important benefits for the cardiovascular system, eye health and more.
Routhenstein loves making shakshuka: a traditional Middle Eastern egg dish baked in a rich tomato sauce. She also likes to add chopped tomatoes and cucumbers to cottage cheese or plain Greek yogurt to make a delicious high protein snack.
Pomegranate
Pomegranate seeds, or buckwheat, contains 2 grams of protein per cup. They are also a rich source of fiber and vitamin C.
Removing the seeds from ripe poms can be a bit tricky, but you can also buy the seeds in pre-packaged cups if you want to save some time and elbow grease. The crunchy, slightly bitter wild seeds are versatile and can top both sweet and savory dishes, from your morning yogurt to a great dinner salad. They also add a fun pop of deep red as a garnish in cocktails and holiday punches.
FAQs
How much protein do I need?
Everyone’s protein needs are slightly different, so there is no one size fits all. “It depends on the person’s age, gender, physical activity,” says Routhenstein. For most people, this means 1 to 1.2 grams of protein per kilogram of body weight per day, or about 20 to 30 grams per meal.
What foods have the most protein?
Meat, poultry, fish, seafood, eggs and dairy products are the most protein. These are complete proteins, as are quinoa and soy (like tofu or edamame). Other good sources of plant-based protein include beans, peas, legumes (such as lentils), nuts and seeds.
What vegetables contain protein?
All plants have protein, but the best plant-based protein sources (on the produce side of things) are green peas, spinach, leafy greens like collard greens and mustard greens, broccoli, cauliflower, Brussels sprouts, asparagus and potatoes.
how to get more protein in your diet
- Be sure to eat protein at every meal.
- Choose high protein snacks such as cheese, nuts and seeds.
- Top oatmeal, salads, yogurt – and just about anything – with nuts and seeds for a boost of crunch, as well as protein and other vital nutrients.
- Check cottage cheese. It has recently gone viral on social media for being a tangy, protein-packed addition to scrambled eggs, pancakes, toast and just about everything else.
- Throw in some legumes, like lentils and beans in other recipes: soups and stews, salads, tacos.
Stephanie Anderson Witmer has been a professional journalist for over 20 years, with a focus on writing and editing food, agriculture, health, parenting, home and garden stories for magazines, newspapers and websites.
Stefani is a registered dietitian, NASM-certified personal trainer and director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related topics, tests and evaluations. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is too Good Housekeeping fitness and fitness expert on staff. Stefani is committed to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and passionate home cook who loves spending time with her big man suitable Greek family.
