The human body requires a certain amount of protein each day to stay healthy and function well. Fruits have the ability to provide the daily requirement of protein and can eliminate protein deficiency when consumed each day, especially as part of a vegetarian or vegan diet. Even if you consume animal proteins, you will benefit from high protein fruits; this makes it easy to cut back on consuming animal proteins. This can help with your overall health and well-being, since animal proteins can come from animals fed antibiotics, growth hormones and other undesirable substances.
Avocados, Brazil nuts, raisins, figs, walnuts and dates have the highest amounts of protein per serving. Some of the benefits of eating protein-rich fruits are muscle growth, skin improvements in texture and tone, and digestive health.
List of High Protein Fruits
- Brazil Nuts and Walnuts. With enough protein in one ounce to fulfill an entire day's requirement of protein, Brazil nuts and walnuts rank highest in protein-rich fruits. Rich in omega-3 fatty acids and minerals, Brazil nuts and walnuts help in muscle development and growth. Rich in selenium, these nuts contain antioxidant properties. They are great as mid-meal snacks - they are healthiest in their raw form (unroasted and unsalted).
- Bananas. Every 100g of banana contains 3.89g of protein, making a banana a part of a healthy breakfast - the protein will help keep you feeling fuller. Bananas are also high in minerals, making them the perfect snack for athletes before, during and after training or competition.
- Apples. Both raw and cooked apples provide protein. A large sized apple can provide about .55g of protein, especially if the skin is left on.
- Apricot. Raw apricots provide 2.31g of protein per cup serving. You can eat either raw or dried apricots, but eating them raw provides higher protein content.
- Blueberries. Blueberries are considered a superfood that contains a wide variety of essential nutrients, fiber, and protein. A cup of blueberries provides you with 1.07g of protein.
- Dates. These sweet tasting fruits that grow on the date palm provide 2.45g of protein per 100g serving. These fruits make great snacks either raw or dried and are a staple in the Mediterranean diet.
- Figs. Fresh and dried figs both provide a healthy source of protein (.75g per 100g serving). You can get about .38g of protein just by eating one medium-sized fig. Figs are also popular in Mediterranean cuisine and a favorite snack for athletes.
- Mangosteen. This tropical fruit is very popular for its therapeutic properties - like blueberries, mangosteen is considered a superfood. A single cup of mangosteen will give .89g of protein.
- Passion Fruit. Passion fruit has a delightful mix of sweet and sour flavors and are yellow or purple in color. Yellow passion fruits are used to make juice, while purple passion fruits are eaten raw. Eating 100g of passion provides you with 2.20g of protein.
- Tangerine. This citrus fruit is related to mandarin oranges and clementines. It is rich in protein, vitamins and minerals. A single tangerine has about .63g of protein.
- Avocado. Often mistaken for a vegetable, avocados are, in fact, fruits and are a high-protein fruit at that. The protein in avocados is richer than the protein found in cow's milk making it a protein heavy-hitter.
- Peaches. One raw peach can provide your body with 2g of protein. The high content of protein and freshness in peaches can cause some allergies. Eating canned or peeled peaches is also a good alternative to get protein.
- Other Fruits. In addition to the fruits listed above, many other fruits can be great sources of protein. Cantaloupe, cherries, pears, honeydew, grapefruit, pineapples, kiwi, plums and raspberries are all protein-rich fruits you can easily find in any grocery store. If you're looking to add some more exotic fruits to your diet try guava, persimmons, boysenberries, and goji berries.
Adding high protein fruits to salads is popular in many restaurants. Cut up apples, strawberries, oranges, avocados and nuts and toss them with your favorite salad ingredients. You can also combine a few of your favorite fruits together in a bowl with a little lemon or lime juice for a fruit-only salad that will give you a great protein kick.
Benefit of Eating Fruits
- Great Source of Nutrition. Fruits that have high protein also tend to be rich in Vitamin C, calcium, carotenoids, folic acid and many more nutrients. They help with the synthesis of amino acids and proteins while also aiding in muscle growth and healthy bodily functions.
- Manage Weight. To avoid weight gain, it is important to include protein-rich fruits into your diet. They help to keep you full for longer so you do not take in too many calories. Bananas, apples, figs, and cantaloupes are filling and satisfying. Avoid fruit juices, though, if you want to lose weight, as it is the fiber in whole fruit that is most beneficial in maintaining a healthy weight!
- Fight Diseases. In addition to protein, the Vitamin B6 found in fruits like figs helps the body to secrete serotonin, which lowers cholesterol and helps prevent water retention. Fruits like blueberries and raspberries contain ellagic acid which stops cancer cell growth.
- Ease Your Body. Antioxidant-rich fruits like raisins, guava and oranges provide support at the cellular level to help the body's natural self-healing processes. The protein in these fruits helps with cellular health as well, and promotes normal metabolic functions.