Proteins have long been considered to be the building blocks of life. It is a vital macronutrient that is essential for building muscle mass, it helps to lower cholesterol levels in the blood, and it may even reduce the risk of heart disease. While we usually turn to foods like eggs, dairy, pulses and meat for protein, certain fruits can also make a small but meaningful contribution to your daily intake, especially if you are following a plant-based or low-meat diet.
On average, the protein content in most fruits is less than 1% of their total weight. However, some fruits stand out for having slightly higher protein levels. This blog discusses which fruits are naturally higher in protein and how they can fit into a balanced, protein-rich diet.
List of fruits highest in protein content
Fruits packed with high fibre, amino acids and protein are listed below:
Protein content: 4.2g protein per cup
Guava is an excellent high-protein fruit as it supplements our diet with a whopping 4.2 grams of protein per cup. It has many health benefits, including a fair amount of vitamin C, magnesium, vitamin A, iron and the antioxidant lycopene that helps protect our body against ageing.
Protein content: 3g protein per cup
Avocado is a valuable source of healthy fat and contains a decent amount of protein. This fruit is considered beneficial for health due to its prebiotic fibre and monounsaturated fats, which help lower bad cholesterol levels. It also helps maintain blood pressure in the body thanks to the potassium present in it. It is a delicious and creamy fruit that we can put in our salads or other dressings in the form of guacamole or mixed with honey for enhanced taste.
Protein content: 2.8 grams of protein per cup
Jackfruit is known to be a fleshy and sweet tropical fruit which has multiple health benefits, being a valuable source of vitamins B and C. It is also believed to have anti-cancer properties. It is rich in fibre, which helps us feel full without adding lots of calories to our diet.
Protein content: 2g protein per cup
If you want to lose weight, kiwi is a great choice. This fruit is packed with vitamin C, potassium, vitamin E and fibre, all of which are good for aiding digestion, relieving constipation and keeping your gut healthy.
Protein content: 4.4 g protein per cup
Apricots, whether fresh or dried, are a rich source of dietary fibre, vitamin A, vitamin C, vitamin E, carotenoids, potassium, and zinc. Apricots also contain a significant amount of health-promoting flavonoids and many active compounds like catechin and chlorogenic acids that give this fruit their anti-cancer, antioxidant and antiviral properties.
Tips for increasing fruit and protein consumption
Here are some ways you can increase your fruit and protein consumption:
- Blend frozen fruits like blackberries or cherries into smoothies with unsweetened vanilla protein powder or Greek yoghurt.
- Pair dried fruits such as apricots with protein-rich snacks like mixed nuts and cheddar cheese for a balanced, energy-boosting combo.
- Add guava and kiwi to a bowl of Greek yoghurt for a refreshing, high-protein snack or breakfast.
- Make yoghurt bark by spreading Greek yoghurt on a tray, topping it with pomegranate seeds and dark chocolate chips and freezing it until firm.
- Top salads with fruits like pomegranate seeds along with roasted chicken, chickpeas, sunflower seeds and goat cheese for a nutrient-packed meal.
- Try canned jackfruit (unripe) in plant-based recipes like tacos, stir-fries or curries as a meat alternative that also contributes to your protein intake.
Conclusion
While fruits aren’t the highest sources of protein, including protein-rich options like guava, avocado, jackfruit and berries can help support a balanced diet. A well-rounded diet is just one part of maintaining good health. It is wise to get regular health check-ups to maintain overall well-being.
To make these check-ups more accessible and affordable, having the right medical insurance is important. If you are caring for your family, a reliable family health insurance plan can help cover everyone's health needs under a single plan.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.