The Fruit That's Surprisingly a Protein Powerhouse
Fruit is jam-packed with healthy nutrients, but we don’t think about protein being one of them. While it definitely doesn’t pack as big of a protein punch as meat, eggs, beans or tofu do, fruit does have some of this essential nutrient — so consider it a win-win for your overall health when you include more of it in your diet.
“You're not going to be using fruit as your main protein source, but it will contribute to your overall protein intake. And a main benefit of fruit is the variety of antioxidants and flavanols that are unique to so many of them,” says Michelle Routhenstein, MS, RD, a preventive cardiology dietitian at EntirelyNourished.com.
Fruit is a powerful nutritional package, filled with fiber and essential vitamins, minerals and plant compounds that can help reduce inflammation and offer protective benefits to nearly every aspect of our overall health, from our heart to the immune system to every single little cell.
So during your next grocery run, add these high-protein fruits to your cart.
High-protein fruits
Passion Fruit
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 health and skin, nail and hair health because it aids in collagen synthesis,” Routhenstein says.
Juicy passion fruit pulp is a featured ingredient in lots of desserts from all over the world, including the Colombian mousse-like sweet esponjado de maracuya and the Australian fave, passionfruit pavlova. But you can simply scoop out the insides and eat as is, or spoon it into fruit salads, yogurt or oatmeal. Look for ripe passion fruit that smells sweet and has skin that’s started to get wrinkly.
Guava
Bright-green on the outside and blush pink on the inside, this tropical favorite has one of the highest protein counts of all fruit, clocking in at more than 4 grams of protein per cup.
And that beautiful pink pigment comes from carotenoids, beta-carotene and lycopene, which give guava its antioxidant benefits, Routhenstein says: “Those carotenoids are connected with lowering inflammation in the body, which is a risk factor for heart disease and a lot of chronic conditions.”
“Guava is very versatile and can be used in both sweet and savory dishes,” Werner adds. “Replace tomatoes with diced guava, and mix with your favorite salsa ingredients.”
Avocado
Yes, avocados are fruits, 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 tuna salad.
“They’re also high in fiber to help 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 roughly 2 grams of protein per cup, and it also contains an enzyme that supports healthy digestion, Werner says, as well as potassium, which may help reduce blood pressure, and fiber, which may help lower cholesterol.
When she’s on a kiwi kick, Routhenstein chops it and adds it to lots of meals to add more dimension to the flavor profile, so don't be afraid to get creative!
Blackberries and raspberries
Don’t let their size fool you. These diminutive berries are nutritional powerhouses. Blackberries contain 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 with blood sugar regulation, Werner says.
“Berries are very rich in anthocyanins,” Routhenstein adds. “Those are flavanols that help support brain health, heart health and vascular health. They're also a good source of soluble fiber, which is really important for cholesterol management.”
Berries are a perfect fit 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 for yogurt or oatmeal.
Cherries
The cherry’s deep red hue is due to its high level of anthocyanins, a potent antioxidant. They’re thought to decrease inflammation, which can be beneficial for people suffering from chronic inflammatory conditions, such as arthritis.
One cup of pitted cherries has just under 2 grams of protein, along with close to 4 grams of fiber. The tiny stone fruits also contain a good amount of potassium, which helps keep fluid levels balanced for optimal hydration and overall health. Tart cherries in particular may also be able to improve sleep, as they can increase melatonin production.
Besides dessert, cherries also pair well with pork, chicken or duck, and if you can find them frozen they're an excellent way to boost a smoothie.
Jackfruit
Ripe jackfruit is subtly 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 an excellent source of vitamin C and potassium. You can find it fresh, but jackfruit also conveniently comes in cans and pouches.
Tomatoes
Don't forget that tomatoes are fruits, too. There are roughly 2 grams of protein per cup of chopped or sliced tomatoes, and they're 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 dish of eggs baked in a rich tomato sauce. She also likes adding chopped tomatoes and cucumbers to cottage cheese or plain Greek yogurt to make a savory high-protein snack.
Pomegranate
Pomegranate seeds, or arils, have 2 grams of protein per cup. They’re also a rich source of fiber and vitamin C.
It can be a little tricky to extract the seeds from ripe poms, but you can also buy just the seeds in pre-packaged cups if you want to save some time and elbow grease. The crunchy, slightly sour seeds are wildy versatile and can top both sweet and savory dishes, from your morning yogurt to a hearty dinner salad. They also add a fun pop of deep red as a garnish in cocktails and holiday punches.
FAQ
How much protein do I need?
Everyone’s protein needs are a bit different, so there’s no one size fits all. “It depends on the age, the gender, the physical activity of the person,” Routhenstein says. For most people, this means one 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 contain the most protein. These are complete proteins, as are quinoa and soy (like tofu or edamame). Other good plant-based protein sources include beans, peas, legumes (like lentils), nuts and seeds.
Which vegetables have 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 and mustard greens, broccoli, cauliflower, Brussels sprouts, asparagus and potatoes.
How to get more protein in your diet
Make sure to eat protein at every meal.
Choose high-protein snacks like 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 out cottage cheese. It’s gone viral on social media lately for being a tangy, protein-packed addition to scrambled eggs, pancakes, toast and virtually everything else.
Throw some legumes, like lentils and beans in other recipes: soups and stews, salads, tacos.
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