Recently, a high protein low carb diet is making a buzz! There are numerous legumes, veggies, granola bars, and shakes that are high in protein. But do you know that there are multiple protein rich fruits too? Yes! Numerous fruits have considerable protein content that gives you immense nutrients and keeps your muscles strong and healthy Grocery Shopping.
Supplying yourself with the correct amount of nutrients is very important, and the most crucial is protein, among the others. It keeps your hair, skin, bones, blood, and muscles healthy. Your body requires a minimum of fifty grams of protein daily to repair old cells and produce new ones. More so, if you’re looking for a weight loss diet, protein-rich foods are a must-inclusion. So, below we have a well-curated chart that has all the protein rich fruits that you must include in your diet. Please scroll down to know them all!
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Top 20 Protein Rich Fruits
Your diet must contain both protein-rich fruits and vegetables adequately. It will help you nourish your body and keep you in good health. Below we have made a list of the protein-rich fruits that you must add to your daily diet.
Here are the following protein rich fruits:
Avocado
Avocados top the list of all the protein-rich fruits. It is one of the best protein sources that contain healthy fats and vitamins, which are suitable for you. You can add them to your salads or make a spread over your toast. One avocado can supply you with four grams of protein content.
Banana
Bananas are a rich source of protein, iron, and fiber. More so, if you’re thinking about increasing your body mass, then consuming bananas are a great option. The amount of protein one banana has is almost equal to twenty grams of meat. So, you can say that a cup of chopped banana contains 1.3 grams of protein. Bananas are a versatile fruit that can be added to your smoothie, salads, or can be added to your morning cereal. More so, it is a fruit that can be available all through the year.
Guava
Aren’t you eager to know all the protein rich fruits? Well, guava is a well-renowned fruit that contains considerable protein content. By consuming one cup of guava, you can get around 4.2 grams of protein. More so, guava is a protein rich food that is a great inclusion if you’re looking for a weight loss diet chart. That’s because it contains only 112 calories. Isn’t that amazing? You can eat them in your fruit salad, smoothies, or eat it raw.
Apricots
Apricots have a beautiful sweet taste filled with loads of natural proteins, minerals, and vitamins. You can consume this daily but in minimal amounts. One cup apricot can provide you with 2.2 grams of protein. And it contains only 74 calories and can provide you with weight loss benefits. Apricots can be added very well into your desserts, salads, or eaten raw.
Oranges
You must be knowing that oranges are a great source of vitamin C, which is exceptionally crucial for your body’s well-being. But do you know it contains a high amount of protein too? Well, yes! A cup of orange slices includes 1.7 grams of protein in them.
Apples
An apple a day keeps the doctor away! Isn’t that a familiar saying? Yes, apples are nutritious and prove to be one of the best inclusions in one’s diet. Its nutrient content is enormous, so you can provide yourself with the perfect nourishment by eating one apple daily. More so, apart from eating them raw, you can also add apples to several dishes like pies, tarts, cakes, salads, and much more. One cup of apple slices can provide you with 0.8 grams of protein and only 95 calories.
Grapes
Grapes not only contain a high amount of vitamin C but also possesses enormous amounts of protein too. You can add grapes to your diet daily and provide your body with all the essential goodness grapes contain. A cup of grapes supplies your body with 1.1 grams of protein and 104 calories. It can be either eaten raw on your yogurt or cereal too. Sometimes making yourself a glass of grape juice is also a great way to get all the nutrients it contains.
Dates
Dates count among the protein rich fruits in India and all over the world. You can supply your body with high amounts of protein by consuming dates. In every 100 grams of dates, you can get around 2.4 grams of protein content. Dates do not possess as much as protein like meat or any other protein rich food. However, combining them with other fruit or other protein rich fruits is the best way to include them in your diet. Moreover, dates are high in fiber, keeping your gut healthy, improving digestion, and keeping your sugar levels in control. Dates have high potassium, too, which keeps you away from many other severe health ailments.
Prunes
When you’re making a protein rich food chart, you need to keep various snack options. That is because snacking on junk can result in weight gain and can cause other health hazards. So, it’s best to keep some healthy snack options when preparing a fit diet chart. Prunes can be a great snack option in comparison to cashew or other nuts. They contain numerous antioxidants that can help you fight against cancer and keep your blood pressure levels in control. By munching on one bowl of prunes, you can supply yourself with 2.2 grams of protein, which meets up to 4% of your daily protein intake. Apart from munching on them during your snack time, you can add them to your smoothies or fruit salads too.
Jack Fruit
Jack fruit is a rich source of fiber, vitamin C, and potassium. Eating a jackfruit might indeed be a little tricky, but it does provide you with a lot of nutrition. Jackfruit is not a versatile fruit, so you should eat it raw or along with other fruits in your fruit salad. By consuming a cup of this fruit, you can get around 2.4 grams of protein, which can meet 5% of your daily protein intake.
Raspberries
Who doesn’t like eating raspberries? But apart from giving your tastebuds that pleasure, raspberries prove to be a nutrient-packed food as well. It is known well for the abundant fiber supply and the ability to fight free radicals that are harmful to your health overall. You can eat them with your cereals, smoothies, cakes, and much more. Having them in the morning can give you that extra boost of energy for the protein content it possesses. With only 100 grams of raspberries, you can get 1.2 grams of protein content. So, if you’ve not added raspberries to your high protein diet chart, add them today!
Peaches
When you’re making the best protein fruits and vegetable chart, how can you leave peaches out of the list? It not only contains large quantities of protein but also possesses beta-carotene, which can help you in boosting up your immunity and improve your eyesight too. It also has huge amounts of fiber that can keep your digestive system healthy and give you weight loss benefits. By consuming one cup of peach in your smoothie, salad, cereal, or raw, you can get around 1.5 grams of protein, which meets 3% of your daily protein intake.
Grapefruit
It would help if you were well-aware of the vitamin C content present in grapefruit and the health benefits it provides. But do you know that grapefruit contains huge amounts of protein too? Yes! It is a rich source of protein and contains a very low-calorie content. So, doesn’t this fruit make its way successfully to your weight loss diet chart? But grapefruit has a slightly sour taste. However, you can always alter it by adding a few drops to honey to provide yourself with the health benefits of honey too. By consuming one cup of grapefruit, you can get 1.8 grams of protein supply that provides you with 4% of the daily protein intake.
Fig Fruit
When you’re talking about all the protein rich fruits, then you cannot miss out on figs. You can either have them dried or fresh, but the protein content and taste it gives your salads is fantastic. If you’ve never tasted them yet, then you might require some time to get used to it, but once you do, your salad dressing will be incomplete without it. By having one cup of figs fresh or dried, you will be getting 0.5 grams of protein and only 47.4 calories.
Pineapple
Do you like the pineapple upside-down cake? Well, then you must be loving the sweet, and sour flavor pineapple contains! It is rich in protein and provides you with numerous other health benefits. The contributions of pineapple in maintaining a healthy body is immense. Pineapple is such a versatile fruit that can be added to so many dishes like cakes, muffins, chicken curries, soups, salads, smoothies, and more. One cup of freshly cut pineapple gives you 0.9 grams of protein with only 82.5 calories. If you love drinking pineapple juice, then always go for the one you make fresh at home. The packaged fruit juices contain preservatives and added sugar, which is harmful to your health.
Cantaloupe
Cantaloupe also counts among the protein-rich foods that have very high water content. More so, it is a great fruit choice for people who have high blood sugar levels. This fruit contains huge amounts of beta-carotene, vitamin C, potassium, and vitamin A too. The beta-carotene content present in cantaloupe can boost your immune system, sharpen your eyesight, and make your bones strong. By consuming only half a cup of cantaloupe, you can get about 1.5 grams of protein that can meet 3% of your daily protein intake. You can try adding them to your juices, smoothies, salads, or chop up a slice and have them during snack time.
Blackberries
Do you like adding blackberries over your pancakes? Besides having such a delicious taste, blackberries are rich in antioxidants, potassium, vitamin C, A, B complex, and E. It also counts among the low-carb fruits, making it an ideal option for weight loss diet plans. With one cup of blackberries, you can get 2 grams of proteins, which meets 4% of your daily protein requirement. Apart from topping your pancakes with blackberries, they make a great inclusion in smoothies too.
Kiwi
Kiwi is a super fruit that contains crucial minerals, vitamins, fiber, antioxidants, and more. It has a tangy flavor that gives your smoothies a lovely sour taste. More so, it is deficient in calories and can be eaten regularly without worrying about the calorie intake. With one cup of chopped kiwi, you can get around 2 grams of protein content. So, add them to your fruit salads, smoothies, and juices to provide yourself with that protein boost.
Sapota
Sapota is known as sapodilla in Spanish. It is mostly found in India but is available in numerous Indian grocery stores in the United States too. Sapota is power-packed with nutrition and has a sweet smooth taste. You can either add them to your juices, smoothies or have them raw. This fruit can help you immensely in keeping your digestive system healthy. If you suffer from constipation, sapota can be a great go-to for the high fiber it contains. By consuming one cup of sapota, you will be getting 0.4 grams of protein and only 83 calories. If you’re looking for fruit during your weight loss process, you can surely add sapota to it.
Cherries
Cherries can supply you sufficiently with protein, minerals, and antioxidants too. They have both a sweet and tangy taste that makes your smoothies or fruit juices delicious. By eating one cup of cherries, you can get 1.5 grams of protein that meets 3% of your daily protein intake.
Final Thoughts
Now that you know all the protein rich fruits adding them to your diet will be easy and extremely simple. So, add all these fruits to your shopping cart today and enjoy all the nutrients these wonderful fruits contain.
