8 HIGH-PROTEIN FRUITS YOU SHOULD INCLUDE IN YOUR DIET
Fruit doesn’t usually come to mind when we think of protein. But it also contains this essential macronutrient, with some fruits containing up to two-thirds of the recommended daily dose of protein. However, it’s still not enough to make them your primary source of protein. So you might want to pair the fruit with other healthy protein sources to meet the recommended daily value.

Here are 8 fruits that are high in protein, so you know what to look for when you’re out shopping.

1. Guava, about 4 grams protein per cup

Guava is number one on our list of high protein fruit. It supplements your diet with a decent amount of protein, and has plenty of other beneficial nutrients. It contains four times the recommended amount of vitamin C and has a fair amount of magnesium, vitamin A, iron, and the antioxidant lycopene to protect your body against aging.
Guava is pretty easy to prepare. Just wash it and cut it into pieces. You can enjoy it on its own, or make a tropical salad out of it with other high-protein fruits like kiwis and banana. You may also top is with unsweetened yogurt or some nuts.

2. Avocado, about 4 grams protein per cup

Although it has a reputation for being a healthy source of fat, avocado contains a relatively high amount of protein too. And the monounsaturated fatty acids found in this fruit help reduce bad cholesterol. Avocados also contain plenty of blood pressure regulating potassium to keep you healthy all year round.
3. Dried Apricots, about 2 grams protein per cup

Dried fruit has concentrated values of nutrients like protein, but this can also mean that their sugar content is equally concentrated. So make sure to consume this in moderation. Aside from protein, apricots contain an exceptional amount of vitamin A and C that act as antioxidants and protect your body against free radical damage.


You can add chopped dried apricots to your breakfast cereal, or your afternoon yogurt snacks. Or enjoy them with a handful of nuts, or use them in your baked goodies, like bread, cake or cookies.

4. Kiwifruit, about 2 grams protein per cup

Aside from having a healthy dose of protein, kiwis are also rich in vitamins C and K. Not only that, it also contains vitamin E which is known for its skin-healing properties.
You can enjoy kiwis as they are or chop them up for fruit salad.


5. Grapefruit, 2 grams protein per cup

Grapefruit also contains a fair amount of protein. On top of that, it also has vitamin C and fiber. The fiber contributes to healthy weight loss by keeping you full for longer, while the vitamin C boosts your immune system in colder months.
Make sure to consume the pith or the stringy white bits along with the fruit’s juicy part because that’s where all the nutritious fiber is.

6. Blackberries, about 2 grams protein per cup

Blackberries are loaded with protein, fiber, vitamins, potassium, and antioxidants. They also contain vitamins A, E, C, to K, plus iron, calcium, magnesium, potassium, iron, folate, and anthocyanins.
You can freeze blackberries and blend them to make smoothies or a “nice cream”. Or they can be used to top your favorite pancake recipes.

7. Melon, about 1.5 grams protein per cup

Not only is it mouth-watering, but melon also provides more protein. It is loaded with immune-strengthening vitamins A and C, which are potent antioxidants. Plus, its orange color indicates that it’s a good source of beta-carotene, which is responsible for eye and skin health.



8. Peach, about 1 gram protein per cup

More than just their plumpness and protein content, peaches are also a good source of beta-carotene. Since it contains a lot of fiber, the fruit is also a staple food on weight loss programs.
Try buying a bag of frozen peach slices because the fruit is usually at its best when frozen--retaining its sweetness and nutritional peak. You can either thaw them or blend them into smoothies, or make instant sorbet.
You now have a variety of fruit to choose from and get more than just a couple of vitamins or antioxidants. Keep this list of high protein fruits so you’ll have something to refer to when planning your breakfast or snacks.
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