12 Yummy Fruits High in Protein: Fruits That You Shouldn’t Miss Eating!

When you think of protein, your mind goes to eggs, meat or nuts but fruits no way!

But here is the fact, fruits are rich in protein. Fruits high in protein have the essential macronutrient and some contain up to 2/3 of the daily dose of protein for humans.

Of course, fruits won’t be your primary and only source of protein and you will need to add other healthy sources of protein to hit the recommended level that you need.

In this article, we will explain how fruits have protein and list some fruits high in protein with their nutritional information.

Benefits of Fruits High in Protein

Protein is an important component in human bodies as it’s used to build tissues, enzymes, hormones, and other body chemicals. It’s available in muscles, bones, skin, hair, and virtually every other body part or tissue.

According to The National Academy of Medicine, the average needed protein is 50 grams each day and this varies according to the person’s weight and health condition.

What contains high protein? The list of protein sources is quite long, including but not limited to seafood, chicken, meat, beans, eggs, cottage cheese, lentils, black beans, nuts, and seeds. Not to mention how important it is to know vegetables with high protein that you should add to your plate, too.

All plant foods – including fruits -contain amounts of protein. Especially fruits as they are a good source of fiber, vitamins, and phytochemicals. The benefits of adding fruits into your diet are that you’re getting the benefits of many nutrients like vitamins, carbs, fiber, minerals, and phytochemicals.

Eager to know the amount of protein in each fruit? We have listed ten fruits from highest to lowest that are rich in protein so you will know what to add in your shopping list.

Fruits High in Protein List

  1. Rowal
Rowal - Fruits High in Protein
Fruits High in Protein
Protein per cupProtein per 100g
5.2g2.3g

Rowal fruit which is also known as pakem, pangi, riamel, kepayang football fruit and Sis Nutare. It’s large, tough, and around 15-30 cm long. The exterior side is brown while the internal side is yellow to white. It has large seeds that need to be removed before eating. They are considered as an alternative to coconut in countries that don’t have it.

  1. Passion Fruit (Granadilla)
Passion Fruit - Fruits High in Protein
Fruits High in Protein
Protein per cupProtein per 100g
5.2g2.2g

Passion fruits are tropical fruits that vary in size (round or oval) and color (yellow and purple) are the most common ones. It has a tough outer rind and juicy, seed-filled center. It’s rich with vitamin C, provitamin A, and fiber.

You can add them to your fruit or vegetable salads, drink them as a juice. They are used to decorate cocktails and non-alcoholic drinks. They can help you to lose weight, lower blood pressure, prevent iron-deficiency anemia, and repair skin issues.

  1. Apple
Apple - fruits high in protein
Fruits High in Protein
Protein per cupProtein per 100g
5.2g2.6g

Also known as “miracle food” and a “nutritional powerhouse”. They are one of the most popular fruits high in protein that is also rich in vitamin C and fiber while they are low in calories, sodium, fat, or cholesterol.

It helps to reduce the effects of asthma and Alzheimer. You can eat it as whole fruit, juice or within the fruit salad. You can add almond butter or peanut butter to make it a more balanced snack.

  1. Avocado
Avocado - Fruits High in Protein
Fruits High in Protein
Protein per cupProtein per 100g
4g2g

Do you know that avocado is a fruit? Yes, it’s.

Avocado is one the richest fruits high in protein despite it’s loaded with healthy unsaturated fats. It helps to regulate your blood pressure, lose extra weight, reduce bad cholesterol, and keep the good one.

So avocado can be a good ingredient of your salad to make it a healthy one, you can drink it as a smoothie or mix it with cacao powder and honey for a sweet treat.

  1. Dried Jujube
Dried Jujube - Fruits High in Protein
Fruits High in Protein
Protein per cupProtein per 100g
4.5g

It’s known as the Chinese date or Ziziphus jujube. Its size is small to medium. It comes on many forms of food like:

  • Candies.
  • Jujube vinegar.
  • Eaten with coffee.
  • Sweetened tea syrup containing jujube fruits.
  • Cold jujube beverage.
  • Puree and soup.

It’s very common around the world as it has many health benefits; 

  • Improve sleep and decrease anxiety.
  • Rich in antioxidants.
  • Boost immunity and fight cancer cells.
  • Improve digestion.
  • Control blood pressure.
  • Relieves cough.
  • Detoxifies blood.
  1. Guava
Guava - Fruits High in Protein
Fruits High in Protein
Protein per cupProtein per 100g
4.2g2.6g

Guava is considered one of the most common fruits that are high in protein. So if you need a quick easy source of protein every day, you can simply pick guava from any supermarket. Get used to eating it as a snack or with your breakfast and you will see the difference. 

Guava is rich with antioxidant lycopene which will help your body against aging. It also has four times the recommended amount of vitamin C that the body needs. Not only this, but it’s a good source of vitamin A, iron, and fiber.

  1. Goji Berries Dried
Goji Berries Dried - Fruits High in Protein
Fruits High in Protein
Protein per cupProtein per 100g
14.3g

Known as wolfberries and gougizi, Goji Berries have been used as a medicine in traditional Chinese for thousands of years. It’s very nutritious with vitamin A, vitamin B2, copper, iron, and many more. It can be eaten as raw, juice, powder, tablets, and herbal tea.

It as numerous benefits like;

  • Protect the body from cancer and heart diseases.
  • Boost the immune system.
  • Improve cholesterol levels.
  • Boost energy levels.
  1. Durian
Durian - Fruits High in Protein
Fruits High in Protein
Protein per cupProtein per 100g
3.6g1.5g

Popular in South Asia and they call it “the king of fruits”. It’s large and smelly with seeds and a hard outer shell. It has many colors yellow, white red or green. They can be eaten as boiled or roasted, juice, soup, side dish, ice cream, or as a dessert.

It has many health benefits like;

  • Fight infection.
  • Prevent joint pain.
  • Promote healthy digestion.
  • Prevent deficiencies in older adults.
  • Lower blood sugar.

9. Tamarinds

Tamarinds - fruits high in protein
Fruits High in Protein
Protein per cupProtein per 100g
3.4g2.8g

If you don’t know about tamarinds, it’s a tree that originated in Africa but also grown in Asian, Middle Eastern, Mexican, and South American countries. It comes with three forms:

  • Raw pods.
  • Pressed block.
  • Concentrate.

It has many uses in traditional medicine. It can treat fever, peptic ulcers, constipation, wound healing and diarrhea

It also has home uses as it can be used as polish as it contains tartaric acid, which removes tarnish from bronze and copper.

10- Pomegranates

Pomegranates - fruits high in protein
Fruits High in Protein

Protein per cupProtein per 100g
2.9g1.7g

It’s considered one of the healthiest fruits on earth. It is about 5–12 cm in diameter, red round and looks like apples. The outer side is thick and edible but it has hundreds of seeds that are called arils. The arils can be added to meat, salads, and cocktails. 

It has important vitamins and minerals, such as fiber, vitamin C, and copper while it is very low in fat and sodium. 

Because of vitamin C, it’s good for bone structure, muscle, and blood vessels. It also helps to improve exercise performance, regulate blood pressure, and digestion.

11- Jack fruit

Jack fruit - fruits high in protein
Fruits High in Protein
Protein per cupProtein per 100g
2.8g1.7g

One of the most unique tropical fruits that are very famous in Asia. Its outer skin is very sharp and it’s yellow or green. Its tree is considered one of the largest trees in the world and its weight reached 35 kg.

Sometimes it’s used as an alternative for meat for vegans and vegetarians as it’s similar to shredded meat.

It’s sold in supermarkets fresh, canned, or frozen. Cans may contain syrup or brine.

12- Ground Cherries

Ground Cherries - fruits high in protein
Fruits High in Protein
Protein per cupProtein per 100g
2.7g1.9g

If you haven’t tried ground cherries, I can tell you it’s worth trying. Known as goldenberry, this little small fruit is low in calories just 53 calories per 100g. It is rich in vitamins A, C, iron, potassium, fiber, and niacin. It contains no cholesterol and is very low in fat and one of the perfect snacks for those who plans to lose weight.

It has been used to treat dermatitis, hepatitis, and malaria. It can also help to regulate your sleep, prevent migraines, and protect against cancer diseases.

Final thoughts:

Adding vegetables and fruits with high protein to your plate is highly recommended, not just because of how important protein is to your diet, but it also plays a huge part in giving your body the balance it needs for a healthy, well-balanced, happy life you aim.

Also, you need to know that fruits high in protein can help you have the body you are working for because it gives you the energy to work out, and the full stomach that helps you stick to the diet and the working out routine you have.

However, if you need to know more about other tips and tricks that will help you stick to your diet, and workout more effectively, please check out our article it will help you know how to stick to a diet. But, if you already know how to stick to a diet, but you don’t know why you are still hungry. You need to check those top 6 reasons for why you are hungry all the time.

Now, you know how important adding fruits high in protein to your plate is. If you need to know more, please comment below, we would love to hear from you!

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