Fruits with the Highest Protein Levels to Include in Your Diet
Fruits are often celebrated for their vitamins, minerals, and fiber, but did you know some fruits also provide a notable protein boost?
While fruits generally don’t match the protein content of meats, dairy, or legumes, they can still play a significant role in enhancing your daily protein intake.
Including high-protein fruits in your diet can benefit your overall nutrition and support muscle maintenance, tissue repair, and energy production. Let’s explore some of the fruits that boast the highest protein levels.
Guava tops the list as one of the most protein-rich fruits. With about 4.2 grams of protein per cup, guava provides a substantial amount for a fruit. Beyond protein, it is packed with Vitamin C, potassium, and antioxidants that boost immunity and promote skin health. Guava is also versatile, lending itself to smoothies, salads, or as a refreshing snack.
Often mistaken for a vegetable, avocado is a creamy fruit loaded with healthy fats and about 3 grams of protein per cup. The high protein content, combined with its monounsaturated fats, makes it a satiating and heart-healthy choice. Avocado is a staple in salads, toast, and dips like guacamole, making it easy to incorporate into your meals.
A tropical favorite, jackfruit is gaining popularity as a plant-based meat alternative due to its texture and nutrient profile. One cup of jackfruit contains about 2.8 grams of protein. This fruit is also a rich source of fiber, Vitamin B6, and magnesium. Cooked or raw, jackfruit is a versatile addition to both savory and sweet dishes.
Blackberries are a protein-packed berry, offering about 2 grams of protein per cup. These tiny fruits are bursting with flavor and are rich in antioxidants, vitamins, and fiber. Blackberries can be enjoyed on their own, in smoothies, or as a topping for yogurt and oatmeal.
Known for their Vitamin C content, oranges also contribute to your protein intake with about 1.9 grams per cup. Oranges are hydrating and refreshing, making them an excellent snack. They can also be juiced or added to salads for a zesty twist.