When we think of protein, we may often associate it with non-vegetarian options. However, not many know that many high-protein fruits can also help you get your daily protein requirement in your diet. While protein is not a primary nutrient that you get from fruits, many protein-rich fruits also provide many other nutrients.

Fruits such as guava, avocado and blackberries have a significant amount of protein, as well as fibre and other vitamins and minerals. Combining these with other protein-rich sources can be a great idea. Adding these fruits to smoothies can also help you make that perfect workout drink. Read on to learn more about high-protein fruits and how to include these in your diet.

Can you get protein from fruits?

Yes, you can get some protein from fruits. While it is true that fruits generally have low protein content compared to other foods like meat, beans, or nuts, there are some fruits such as guava, avocado, and blackberries, that have slightly higher amounts of protein. A study published in Advances in Nutrition states that the protein content of fruits is not adequate to support growth and development. “It must be noted that overall, fruits are not a primary source of protein. To meet your protein needs, it is important to include a variety of protein-rich foods in your diet,” explains dietician Garima Goyal.

10 high protein fruits

Certain fruits not only provide a modest amount of protein but also offer a variety of other essential nutrients that contribute to overall health and well-being. Here are ten fruits that contain higher amounts of protein, along with their benefits.

1. Guava

Guava is one of the highest-protein fruits, providing about 4.2 grams per cup, according to the US Food and Drug Administration. Besides its protein content, guava is also rich in fibre, and vitamin C, and contains antioxidants. This can help boost the immune system, improve skin health, and promote healthy digestion. Guava can be eaten fresh, sliced into salads, or blended into smoothies, making it a versatile addition to a healthy diet.

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2. Avocado

One cup of sliced avocado contains around 2.92 grams of protein, as per the US Food and Drug Administration. Avocado is also known for its rich content of healthy fats, particularly monounsaturated fats, which are good for heart health. It also offers a good amount of fibre, vitamins E and K, and several B vitamins. Avocados taste delicious when sliced or mashed on toast. They can also be added to salads, or mashed into guacamole.

3. Blackberries

Blackberries provide about 2 grams of protein per cup, according to the US Food and Drug Administration. They are also rich in vitamins C and K, fibre, and contain antioxidants. Blackberries can be eaten fresh, mixed into smoothies, or used as a topping for yoghurt, oatmeal, and cereals.

4. Kiwifruit

Kiwifruit contains 1.91 grams of protein per cup, according to the US Food and Drug Administration. It is also a good source of vitamin C, and fibre, and is rich in antioxidants. So be it boosting your immune system, or helping digestion, Kiwi is great for your overall health.

5. Oranges

Besides having very high vitamin C content, oranges contain about 1.69 grams of protein per cup, according to the US Food and Drug Administration. Oranges are great for immune health and skin vitality. They also provide dietary fibre, which aids in digestion and helps avoid constipation. Oranges can be enjoyed fresh or can be juiced as well.

6. Apricots

There are 2.31 grams of protein per cup of sliced apricots, as per the US Food and Drug Administration. Apricots are also rich in vitamins A and C, as well as dietary fibre. The benefits of apricots include better eye health and stronger immunity and they also promote better skin health. Apricots can be eaten fresh, dried, or added to salads and cereals.

7. Bananas

One cup of sliced bananas offers around 1.64 grams of protein, states the US Food and Drug Administration. They are also a great source of potassium, vitamin C, vitamin B6, and fibre. They support heart health, digestion, and energy levels. Bananas can be eaten fresh, added to smoothies or even used in baking.

8. Peaches

One cup of peaches has about 1.41 grams of protein, according to the US Food and Drug Administration. Peaches also contain vitamins A and C, fibre, as well as antioxidants. They help promote healthy digestion and stronger immunity. They are also great for our skin.

9. Cherries

One cup of cherries, without pits, contains approximately 1.63 grams of protein, according to the US Food and Drug Administration. Cherries are also full of antioxidants and also contain vitamins A and C, and fibre. They support heart health, reduce inflammation, and improve sleep quality. Cherries can be eaten fresh, added to salads, or used in baking and cooking.

10. Raspberries

Raspberries offer about 1.48 grams of protein per cup, as per the US Food and Drug Administration. Raspberries are rich in fibre, vitamins C and K, and have various antioxidants as well. These can be eaten fresh, mixed into yogurt, or smoothies, or used as a topping for cereals and desserts.

Tips to include high protein fruits into meals

Here is how you should eat these fruits for maximum protein absorption:

1. Combine with other protein sources

Pair fruits like guava and avocado with legumes, tofu, or tempeh in salads and bowls to enhance overall protein content. For example, a quinoa salad with black beans, avocado, and guava chunks is a great, high-protein option.

2. Use in smoothies

Blend high-protein fruits like blackberries, kiwifruit, and raspberries with plant-based protein powder or Greek yoghurt for a protein-rich smoothie. A smoothie with spinach, chia seeds, raspberries, and a scoop of protein powder can be your favourite post-workout drink.

3. Add to breakfast dishes

Incorporate fruits like bananas and peaches into oatmeal or chia pudding, along with nuts or seeds for added protein. Oatmeal topped with sliced bananas, chia seeds, and a dollop of almond butter is the perfect high-protein breakfast option.

4. Include in snacks

Pair fruits with nuts or seeds for a protein-boosting snack. Apple slices with peanut butter or guava with a handful of almonds are high-protein snacks that will keep you full.

5. Add it to salads

Add high-protein fruits like oranges, kiwifruit, and avocados to salads along with chickpeas, edamame, or quinoa. A spinach salad with chickpeas, avocado, orange segments, and sunflower seeds is a great meal option.

6. Use in salsas and dips

Make fruit-based salsas using ingredients like mango, avocado, and blackberries to top grilled tofu or veggie burgers. A mango and avocado salsa served over black bean burgers is a good example of how this can be used.

7. Bake into recipes

Include fruits like bananas and apricots in baked goods along with nuts, seeds, or whole grains for a protein-rich treat. Banana and walnut muffins or apricot and almond granola bars are very healthy examples.

8. Top with protein-rich ingredients

It is a good idea to sprinkle high-protein fruits with hemp seeds, chia seeds, or crushed nuts for an extra protein boost. Greek yoghurt topped with kiwi, raspberries, and a sprinkle of hemp seeds is the perfect snack.

9. Combine with dairy or dairy alternatives

Mix fruits like berries and bananas into cottage cheese or plant-based yoghurt for a protein-packed snack or dessert. Cottage cheese with fresh strawberries and a drizzle of honey can be a good snack.

10. Incorporate into grain bowls

Make sure to add fruits like cherries and peaches to grain bowls with quinoa, farro, or bulgur, combined with beans, nuts, or seeds. An example of this would be a quinoa bowl with roasted chickpeas, fresh cherries, and slivered almonds.

Summary

While fruits are not known for their protein content, many fruits do contain a considerable amount of protein. By integrating these high-protein fruits into a variety of meals and pairing them with other protein-rich foods, you can enhance the overall protein intake and ensure a balanced, nutrient-dense vegetarian diet.