How much protein is there in different fruit? We all know that they contain a lot of carbohydrates, but what about protein…
Here you will go through a list of fruit that are high in protein, ranked in descending order.
Fruit is generally not that well known for their protein content, but some are better than others when it comes to increasing protein intake throughout the day.
In addition to relatively small amounts of protein, you will also receive information about important vitamins and minerals. Many of these vitamins are powerful antioxidants that strengthen the immune system and help fight free radicals that are produced every day in our body.
1. Dried apricots: 3.4 g of protein (6% DV)
Apricots made it to the top of this list, but they must be of the dried variety. Fresh apricots do not provide the same amount of protein.
You often find that useful substances are concentrated in most dried fruits, however the sugar content is also higher in them.
In addition to the protein that they provide your body with, apricots are also an excellent source of vitamin A, which acts as an antioxidant in the body and protects it from free radical damage, especially damage to eyesight.
Apricots also contain a sufficient amount of potassium, which helps maintain healthy blood pressure.
Besides providing your body with needed protein, you will also get additional benefits from antioxidants, minerals, and fiber.
You may always have some sliced apricots on your table and you can eat them with high protein cookies.
2. Raisins: 3.1 g of protein (6% DV)
Raisins come second. Raisins contain much more protein than fresh grapes.
Its sweetness is often used for baking and snacks.
Raisins help your digestion and it is also a source of calcium, which is good for your bones, iron, potassium and fiber.
As is the case with dried apricots and other dried fruits, you should consider the total amount of sugar, since the sugar content is higher than in fresh medium-sized fruit.
Add raisins to oatmeal porridge (oatmeal is also a good source of protein) or to oatmeal cookies. You may also eat it as a snack on the fly.
3. Guava: 2.6 g of protein (5% DV)
Guava – If you have never eaten this fruit, it’s time you discover it.
Of course, to get the third place on our list, guava obviously provides a significant amount of protein compared to other fruits, but this fruit has many other qualities that cannot be ignored.
Guava provides you with lycopene, an antioxidant that protects against cancer and which is also found in tomatoes.
There is even more lycopene in guavas than in tomatoes.
Guava is also a good way to boost your immune system – it contains a lot of vitamin C, more than oranges. Even a small portion, such as half a guava, will give you a daily dose of vitamin C.
If you are not familiar with guava yet, then you might not know that it is quite easy to buy ripe and ready to eat.
Just wash it and cut it up.
Eat the fruit raw or add to a fruit salad.
4. Dates: 2.4 g of protein (5% DV)
Another good source of protein is dates. This fruit provides you with around 5% of the recommended daily protein intake.
This is not much compared to high-protein food such as chicken, but having them on your plate with other fruits and vegetables will definitely contribute to your health.
Eating dates helps you to avoid potassium deficiency, which can lead to a number of health problems.
If you eat dates regularly, you also increase your fiber intake throughout the day. Moreover, it helps maintain low cholesterol, as well as stabilize your blood sugar.
Dates are a kind of snack that you can take with you and eat along the way. The fruit is often used in baking to improve the taste with its natural sweetness.
5. Prunes: 2.2 g of protein (4% DV)
Prunes are well known for their fiber content. They also help maintain normal weight.
However, prunes also belong to fruits that contain protein.
It is good for your health to have a few prunes every day, but like all dried fruit, they contain a lot of sugar, so you should definitely limit their consumption.
In addition to their protein content, prunes are also a good source of phenols that can help curb cancer and keep your heart healthy.
Their fiber content helps to keep blood glucose level stable, which, in its turn, also helps maintain weight and prevent diabetes.
This is a small fruit with many benefits.
In general, prunes have more protein and potassium than prune juice.
Good choice for a convenient snack.
6. Avocado: 2 g of protein (4% DV)
You may be surprised to find avocado on the list of protein fruits, but the fruit is ahead of many of its fruit relatives in its protein content.
Although, you are probably familiar with the avocado’s healthy fats. However, don’t let that be a reason to avoid this fruit.
Nowadays, we know that not all fats are the same. The ones that are in avocados are what we need to help us reduce body fat and it is good to have it as a part of a healthy diet.
Avocados also have many other benefits in addition to their proteins.
Avocados are great in a salad or smoothie, not to mention a creamy guacamole.
7. Kumquat: 1.9 g of protein (3% DV)
This fruit contains more protein than many others, they are also full of vitamins and phytonutrients that help your body in several ways.
Kumquats can be used as part of an anti-inflammatory diet that is meant to reduce the symptoms of inflammation in the body.
The fruit is a good source of fiber, giving you a boost of energy.
Kumquats are not just a decent source of protein, they are also a good source of important vitamins, such as vitamin C, which helps your immune system.
Kumquats are usually eaten raw. Wash it, eat it, but don’t forget to spit the seeds out.
8. Currant: 1.4 g of protein (3% DV)
Red currant allows you to add some bright color to your plate, while at the same time providing you with protein, fiber and important minerals. It is loaded with fiber, which helps you meet fiber needs, while many high protein foods are low in fiber.
Red currant is a great way to supplement your protein intake and help your digestive system.
Currant also provides you with most of the vitamin C you need. It’s worth mentioning that currants contain as much vitamin C as oranges.
Because of the size and shape of the berries, you can sprinkle them over the salad or simply pop them in your mouth. They also make good jam!