Fruity Options Rich in Protein to Bolster Your Nutritional Intake
In a world where protein-rich diets are often associated with animal products and legumes, it may come as a surprise that certain fruits also pack a protein punch. Here, we delve into the top high-protein fruits and their key health benefits.
Passion Fruit
With approximately 5 grams of protein per cup, passion fruit stands out as one of the most protein-dense fruits available. It's not just protein that this exotic fruit offers, but also a wealth of fibre (around 24 grams), vitamin C, magnesium, and potassium. The antioxidants in passion fruit aid immunity, blood pressure, and insulin sensitivity, making it a powerful choice for those seeking a healthier diet [2][4].
Avocado
Known for its rich, creamy texture, avocados contain around 5 grams of protein per cup. But it's not just protein that avocados offer - they contain healthy fats (omega-3), vitamins E and K, and improve blood flow while lowering triglycerides, supporting heart health [1][3][5].
Guava
Rich in vitamin C and dietary fibre, guava provides around 4 grams of protein per cup. Its fibre content supports digestion, blood flow, and constipation prevention, while its protein promotes satiety and aids in appetite control, making it an excellent snack choice for weight watchers [1].
Jackfruit
Jackfruit, with around 2-3 grams of protein per cup, is rich in vitamins A, C, and potassium. It supports immune function and energy levels, making it a nutritious addition to any diet [1][3].
Apricot
Containing around 2 grams of protein per cup, apricots offer vitamins A, C, and E. These vitamins support vision and reduce the risk of macular degeneration [1].
Kiwi
Kiwi, with around 2 grams of protein per cup, is high in vitamin C and antioxidants. These nutrients support immunity and skin health [1][3].
Blackberries
Blackberries provide around 2 grams of protein per cup, along with an impressive array of antioxidants and phytonutrients. The unique anthocyanins in blackberries have been shown to accumulate in brain regions involved in memory and may help reverse age-related cognitive decline [1][3].
Cherries
Cherries, with around 1.5-2 grams of protein per cup, are rich in antioxidants and anti-inflammatory compounds. They aid in muscle recovery and sleep quality [1].
Additional Notes
While fruits generally have less protein than animal products or legumes, these high-protein fruits can meaningfully contribute to plant-based or balanced diets, complementing other protein sources [4]. Passion fruit is exceptional not only for its protein but also its high fibre content, aiding digestion and satiety [2]. Avocado also provides healthy fats that contribute additional cardiovascular benefits alongside protein [1][5]. Combining these fruits with other protein or nutrient sources (e.g., cheese with guava, nuts with apricot) enhances overall protein intake and nutritional profile [1].
So, whether you're following a plant-based diet or simply looking to diversify your nutritional intake, incorporating fruits like passion fruit, avocado, guava, and apricot into your diet can add valuable protein, along with a range of vitamins, minerals, antioxidants, and fibre, beneficial for overall health.
[1] Nutrition and You (n.d.). Retrieved from https://www.nutrition-and-you.com/ [2] Healthline (2021, February 26). Retrieved from https://www.healthline.com/ [3] Medical News Today (n.d.). Retrieved from https://www.medicalnewstoday.com/ [4] Healthline (2021, February 12). Retrieved from https://www.healthline.com/nutrition/high-protein-fruits [5] Mayo Clinic (n.d.). Retrieved from https://www.mayoclinic.org/
Incorporating fruits like passion fruit, avocado, guava, and apricot into your diet can significantly boost your protein intake, as they offer around 5 grams, 5 grams, 4 grams, and 2 grams of protein per cup respectively. These fruits also provide a range of health benefits, such as improved digestion, heart health, immunity, and skin health.
