Here are nine high-protein fruits, according to the U.S. Department of Agriculture, that can benefit your health:
1. Raisin
Despite their small size, raisin contain 3.1 grams of protein per 100 grams, along with potassium and fiber. They help manage blood pressure, improve heart health, and provide a quick energy boost.
2. Guava
Guava is one of the highest-protein fruits, with 2.6 grams of protein per 100 grams. It’s also high in vitamin C, aiding digestion, managing blood sugar, and versatile enough for various dishes.
3. Passion fruit
With 2.2 grams of protein per 100 grams, passion fruit is an excellent choice for those looking to increase their intake of this essential nutrient. It is also rich in fiber, vitamins A and C, and magnesium. Its high fiber content supports digestion, helps regulate blood sugar, and promotes heart and eye health.
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Half of a passion fruit. Illustration photo by Pexels |
4. Avocado
Avocado contains about 2% protein, equating to 2 grams of protein per 100 grams. Known for their healthy fats, they also provide vitamins C, E, K, and folate, supporting blood cell formation, heart health, and blood pressure regulation.
5. Jackfruit
Often used as a vegan meat substitute, jackfruit provides 1.9 grams of protein per 100 grams. It is packed with potassium, magnesium, and manganese, supporting heart health and reducing inflammation. Its fiber content also contributes to digestive wellness.
6. Pomegranate
Pomegranate offers 1.7 grams of protein per cup, along with antioxidants and fatty acids. Its seeds have anti-inflammatory properties that benefit heart health and cholesterol levels, while the fruit’s high fiber content supports digestive health and a healthy gut microbiome.
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A close up photo of a pomegranate fruit. Illustration photo by Pexels |
7. Apricot
Fresh apricot contains 1.4 grams of protein per 100-gram serving, while dried apricot offers 3.4 grams. Rich in fiber, vitamins C and E, and iron, apricots help reduce inflammation, support eye health, and may have cancer-preventive properties.
8. Blackberry
Blackberry offers 1.4 grams of protein per 100 grams and are packed with vitamin K and antioxidants. They support gut health and may lower the risk of cancer.
9. Orange
Each orange provides about 1.2 grams of protein and is an excellent source of vitamin C. Oranges boost immune function and can be enjoyed fresh or in juice form.
