Being a “fruitarian” does not necessarily render someone deficient of several essential nutrients such as protein that are more common in meat. Lower in fat and calories, protein-rich fruits are an alternative to legumes and beans that belong to the vegetable class. Strict vegetarians may opt to add more fruits into their diet to add not only variety, but also to increase the essential nutrients necessary for growth and development. Here are some high protein fruits you can add to your list.
List of High Protein Fruits
It is a well-known fact that consuming a regular diet of fruits results in shinier hair and glowing skin, due to the vitamins and minerals that serve as nutrients for the skin and hair. Fruits, like vegetables, can be prepared in a variety of ways. Mixed fruit salad is a staple form since it is easy to prepare, and delightfully palatable. Other popular preparations are protein milk shakes, juice concoctions, and smoothies. Below are a variety of these high protein fruits that can be mixed or combined according to one’s preference:
| Fruit | Description |
|---|---|
| Apricot
|
One cup of fresh sliced apricot can yield 2.31 grams of protein, and consuming one that weighs more than 100 grams is equivalent to consuming 0.49 grams of protein. Rich in beta-carotene and fiber, apricots and can be consumed fresh or dried. |
| Prune
|
Prunes are actually dried plums, and one prune alone has about 0.18 grams of protein. This sweet tasting, sticky chewy fruit is also rich in fiber which makes it perfect for a healthy snack. Aside from being an anti-oxidant fruit, they also contain several extraordinary health benefits. |
| Avocado
|
The amount of protein found in avocado is higher compared to that of cow's milk. Those avoiding animal sources of protein can have this fruit as an alternative. The high mono-unsaturated fat content in avocado makes it heart-healthy. It is also a good source of fiber, folic acid and zinc. |
| Dried Fig
|
The difference between fresh figs and dried figs should be considered due to the fact that the protein content in dried figs is significantly higher. Figs also taste much better when dried. Also, much of its other vitamins and minerals such as fiber, potassium and calcium are concentrated in the dried figs. |
| Peach
|
One serving of this sweet and sour fruit provides 2 grams of protein. Sweet and highly fibrous, this delicious fruit is a summer staple but can be a possible source of allergies due to its high protein content. Nonetheless, peaches are rich source of vitamin C and vitamin A. |
| Cantaloupe
|
Cantaloupe belongs to the melon family that contains more water, yet has a lesser amount of calories. It is also high in natural sugars and is an excellent source of fiber. It is particularly rich in Vitamin C including other key vitamins and minerals that have a ton of health benefits. 100 grams of fresh cantaloupe contains 0.84 grams of protein. |
| Strawberry
|
For every cup of strawberry halves, an individual can consume a gram of protein, but it is low on calories and fats. Strawberries are the most popular among berries and are a nutritional powerhouse since they are packed with phyto-nutrients, vitamins and minerals. |
| Navel Orange
|
A 2 7/8-inch diameter navel orange contains 1 gram of protein. Ideal for individuals who wish to lose weight, navel oranges are low in calories but high in essential nutrients such as fiber, potassium and vitamin C. |
| Watermelon
|
The surprising protein content of watermelons can be found in the seeds. There is approximately 1 gram of protein for every 24 seeds. The sweet red-fleshed fruit can also reduce muscle pain and is also associated with a wide range of health benefits. |
| Banana
|
Bananas are a rich source of protein, at 1.1 to 1.6 grams. Popular among athletes to fuel energy due to its high calorie content, bananas are also high carbohydrate content. Banana is a fruit that is available in any season since it grows abundantly in tropical countries, and is a great source of fiber and heart-healthy potassium. |
| Guava
|
Guava is known to be high in vitamin C, but many do not know that it is also a rich source of protein. Every 100 grams of fresh guava contains 2.55 grams of protein based on USDA data. It is low in calories and fats but rich in other vitamins, minerals and health benefiting phyto-nutrients preventing cancer. It also aids in boosting the body’s immune system and has anti-aging properties as well. |
| Pineapple
|
Pineapple is more than just a highly fibrous tropical fruit. A 100-gram serving contains.0.54 grams of protein. Aside from being low in calories, and a rich source of vitamin C, it is also packed with vitamins and enzymes that promote several unique health benefits. In addition, it contains a proteolytic enzyme called bromelain that has anti-cancer, anti-inflammatory and anti- clotting properties. |
| Coconut
|
The raw meat in coconuts contains high amounts of protein compared to other fruits, while the coconut juice is known to be rich in enzymes and anti-oxidant properties. Every 100 gram serving of coconut kernel yields 3 grams of protein, considered relatively high compared to other fruits. This is equivalent to 354 calories. |
| Passion Fruit
|
A 100-gram serving of this sweet and sour tasting tropical fruit contains 2.20 gram of protein. With two known varieties to choose from, the yellow variety for making juice and the purple variety eaten raw. This fleshy fruit is rich in anti-oxidants as well. |
| Dates
|
A single serving of date provides .20 gram of proteins and for every 100-gram it could yield as high as 2.45 gram of protein, considered a high protein percentage. Whether fresh or dried, it has a unique sweetness with innumerable health benefits. |
