Protein is an essential macronutrient for the human body. As we become more health conscious, we’re constantly seeking out high protein foods.
I have listed down 5 high protein fruits that can help you to achieve your high protein diet.
However, fruits are part of a healthy and balanced diet. Fruits are a great source of carbohydrates needed to fuel your body for energy. They also provide many nutritional benefits especially in terms of fibre, vitamins and antioxidants.
So it’s good to know which fruits have high sources of protein. You’re going to eat fruit as part of a healthy and balanced diet anyway, so why not choose fruits that are high in protein? They will give a good boost to your overall amino acid intake!
This is a great list for vegetarians, vegans and those who like to optimise their food to provide them the best nutrition and enjoyment (quality of life). I aim for a high protein diet. However there are days when I don’t feel like eating high protein vegetables such as lentils or broccoli. And that’s ok. So I try to make it up with high protein snacks such as guavas and dried apricots that are much more enjoyable!
Below are 5 high protein fruits that you should include in your next shopping list!
Protein = 4g per Avocado
Oh hell yes! There’s even more reason to love avocado.
The versatility of avocado has been demonstrated across the world. From avocado oil to avocado soup, you can easily create high protein meals with this beloved green fruit.How do you like your avocado? Let me know in the comments below. Try my Vietnamese-inspired vegan avocado smoothie, you’ll never look at smoothies the same way again!
At 4g of protein per avocado, that’s a pretty hefty protein content for a fruit. It also provides a good source of healthy monounsaturated fats especially for vegans and vegetarians.
Avocados are rich in vitamin Bs, vitamin K and potassium. They have antioxidant properties, stemming from phytosterols and carotenoids.
Furthermore, they provide 23% of an adult’s daily value of dietary fibre – amazing for your gut health!
Protein = 4.2g per cup
I did a little dance when I found this out! I love guavas! Guava season is the best season.
Guavas are tropical fruits that are red, pink or white inside. Depending on the species and the maturity of the fruit, there are roughly three components to the guava which provide different tastes.
The skin and flesh of the fruit vary in thickness as well as their consistency. Some are tough and crunchy while others are soft and juicy. In the centre of the guava is the pulp. This is my favourite part to eat as it is often very sweet with hints of sourness. However, depending on the guava, the edible seeds may be interspersed within the pulp or may surround it.
A cup of guava provides 4.2 grams of protein! This makes it one of the yummiest high protein snacks out there.
They provide a reasonable amount of folate and dietary fibre. Guavas also provide 275%!!! (not a typo) of your daily value of vitamin C.
Protein = 2.84g per cup
If you haven’t heard of jackfruit and you are plant-based, you are indeed missing out!
Growing up as a Vietnamese kid, I was exposed to jackfruit early on but didn’t think much of it. It was available at the Asian grocery stores in the form of fresh ripe snack pieces or jackfruit chips.
It was only when my plant-based diet forced me to be more creative. And alas, I found the amazing culinary uses of jackfruit! Check out my jackfruit peking duck pancake recipe here!
Jackfruit is often used as a meat substitute due to its texture. Its an easy way to get in plant-based proteins which is a form of healthy protein!
The fruit also contains high levels of vitamin B6 (25% of daily adult value) and moderate levels of vitamin C and potassium.
4. Dried Apricots
Protein = 4.4g per cup
Did you know that dried apricots have a higher protein content than fresh apricots (2.2g per cup)?
Dried apricots are easy, delicious and protein rich snacks. They are an important source of vitamin A and potassium. Carotenoids are compounds that give the apricots their orange pigment and studies have shown some health benefits.
The amount of fibre (7.3g) packed in each dried apricot is impressive. Thus, they are used as a natural aperient for constipation!
However, it is important to ensure the brand you buy has no added sugars.
Protein = 3.8g per cup
Like apricots, dried plums (prunes) have a higher protein content than their fresh counterparts (1.16g per cup).
However, their laxative effect doesn’t sit well with everyone. In 2001, the FDA authorised plum farmers to market prunes as ‘dried plums’ due to the negative connotations of ‘prunes’.
Prunes can be used in both sweet and savoury dishes. They provide a natural source of protein as well as a natural source of fruity sweetness to any dish. I like to use prunes as a natural sweetener for my cakes or plant-based milks.
Prunes are rich in vitamin K (57% of daily value) and moderately rich in vitamin B6 and B3. They are high in carbohydrates and sugars and are essential for fueling your energy. Many people often steer away from fruits high in sugar… but should this be the case?
Thank you for reading this list, I hope it helped you. Although fruits are relatively lower in protein, I’m happy to know that my dried apricot snacks are giving my muscles a bit of a punch! Let me know in the comments what other lists you’d like to see next.
- Bachelor of Medicine and Surgery (VI)
- Certified Personal Trainer (Cert III and IV)
- Fellowship of Nutritional and Environmental Medicine (Pathway)