Top 10 fruits with the highest protein & recipes

Protein is an essential nutrient that plays a key role in health and fitness. It is important for muscle growth and development and provides the body with the necessary building blocks to repair and heal itself. While many people recognize the value of protein, they may not think of fruit as a protein source. However, there are certain fruits that can provide the body with high levels of protein. In this article, we will explore 10 highly nutritious fruits with the highest protein content, along with some sample recipes to help you incorporate them into your diet.

Why Protein is Important?

Protein is an essential macronutrient with vital roles in the body’s functioning and development. Amino acids, the building blocks of proteins, are necessary for the structure, function, regulation and growth of tissues, enzymes, hormones, antibodies, and other regulatory proteins. Protein is also a source of energy, as it provides 4 calories per gram. For these reasons, it is important to have sufficient dietary protein intake to meet one’s daily needs.

The amount of protein recommended for individuals depends on a range of factors, including age, sex, activity level, and medical condition. The Recommended Dietary Allowance (RDA) of protein for adults over 19 years of age ranges from 0.8 to 1.0 g/kg/day, and is slightly higher for strength athletes and pregnant or lactating women. Additionally, pregnant and lactating women need to incorporate protein-packed foods into their diets to provide these nutrients for the baby.

Regardless of one’s unique dietary needs, it is important to have a balanced diet that includes the recommended amount of protein. There are a variety of delicious and nutrient-dense fruit options that are high in protein and have many health benefits. In this article, 10 fruits with the highest protein will be discussed, alongside some beneficial recipes.

Fruit Has Protein?

Fruits are not known to be a primary source of protein, since, traditionally, protein comes from animal-based sources such as meat, fish and poultry. However, some fruits contain protein as well and can make a great addition to your protein-rich meals. Most fruits do not contain a large proportion of protein, however, guavas and hazelnuts are two examples of fruits with higher percentages of protein per 100g. If you’re looking for a snack filled with protein, aiming for fruits with high protein content like these are a great way to go about it.

10 High Protein Fruits List

1. Guava

Protein Content —

Guava is packed with protein, containing 4.2 grams of dietary protein per 100 grams of fruit. It is also rich in dietary fiber, offering 6.9 grams of nutritious fiber per 100-gram serving. On a low-calorie scale, guava offers just 68 calories, making it a popular choice among those wanting to maintain their weight.

Nutritional Profile —

The potassium content of guava is high, with 250 milligrams per 100-gram serving. It also contains zinc, magnesium, and phosphorus, as well as essential vitamins like vitamin A, B-complex and C. Guava provides an excellent nutrient boost to any diet and is high in antioxidants, like beta-carotene and lycopene, making it a great choice for those looking for an overall healthy food.

2. Avocado

Protein Content —

Avocados are among the most protein-rich fruits available, offering 4 grams of protein per cup. They contain essential amino acids like leucine, isoleucine, and lysine, which help the body resist disease and support growth and development. Avocados are also an excellent source of dietary fiber, vitamins, and minerals.

Nutritional Profile —

Avocados are an excellent source of healthy fats, vitamins, and minerals. They are a good source of monounsaturated fatty acids, which help reduce cholesterol levels and support heart health. Vitamins A, C, E, and K, as well as B vitamins like thiamin, riboflavin, niacin, folate, and pantothenic acid, are all found in avocados. Avocados are also high in potassium, which helps to maintain electrolyte balance and supports proper nerve and muscle function.

3. Apricots

Protein Content —

Apricots are an excellent source of protein and are among the fruits with the highest protein content per 100g. In fact, one medium apricot contains 1g of protein which is almost 4% of the daily value. Protein is essential for healthy cell growth and organ function, making apricots a great go-to snack for individuals looking to stay protected and healthy.

Nutritional Profile —

When it comes to nutrition, apricots are a powerhouse. Not only are they an excellent source of protein, but they are also packed with vitamins and minerals. Apricots contain an impressive amount of vitamin A, vitamin C, potassium, vitamin E, magnesium, and beta-carotene. Together, these help to support a healthy body and protect against disease. Plus, they are incredibly low in calories and sodium, making them a healthy choice for weight loss diets.

4. Kiwi

Protein Content —

Kiwi is a popular, nutrient-packed superfruit that provides a significant amount of protein for a fruit, coming in at 3.1g per 100g serving. This is a relatively high amount that is essential for muscle and cell repair. Kiwi is an excellent choice for all those looking to up their daily protein intake.

Nutritional Profile —

Kiwi also has considerable amounts of Vitamin K, Magnesium, and Potassium. With nearly 32mg of Vitamin K, 12mg of Magnesium, and 98mg of Potassium, Kiwi is the perfect fruit for anyone looking to bolster their nutrition levels. It is also incredibly low calorie, with just 55 per fruit. Kiwi is a great source of dietary fiber and can be a great part of any diet.

5. Blackberries

Protein Content —

Blackberries are a very nutrient-rich fruit with a good amount of protein. A one-cup serving contains nearly 2 grams of protein. Furthermore, blackberries contain omega-3 fatty acids, which are very good for your heart. This serving size also provides 7 grams of fiber, which is important for a health gut and your overall well-being.

Nutritional Profile —

Blackberries are nutrient-dense fruits and a great source of fiber. They contain vitamin C, E, and K, and a high amount of Vitamin A, B1, and B2. Additionally, blackberries contain a good amount of antioxidants, which help protect cells from damage caused by free radicals. Eating blackberries can improve digestion and overall health. Blackberries are also low in calories and fat, making them an ideal choice for people looking to lose weight or maintain a healthy diet.

6. Jackfruit

Protein Content —

Jackfruit is the largest tree-borne fruit and can weigh up to 10-25 kilograms. One cup of jackfruit contains 2.34 grams of protein, making it moderately high in protein. Jackfruit is also a great source of some minerals and vitamins, including calcium, magnesium and manganese, as well as B-vitamins.

Nutritional Profile —

Jackfruit is a good source of dietary fiber and contains an array of vitamins, minerals, and antioxidants. It provides vitamin C, potassium, magnesium, manganese, and B vitamins, including thiamine and vitamin B-6, as well as vitamin A in the form of beta-carotene. It has a low glycemic index, meaning that it won’t cause blood sugar levels to spike. Jackfruit contains both soluble and insoluble fiber, which have many health benefits, including helping to reduce cholesterol levels, aiding digestion, and promoting cardiovascular health.

7. Mulberries

Protein Content —

Mulberries are known for their high protein content when compared to other fruits. They contain around 2.4g of protein per 100g of mulberries, making them a great snack for those looking for protein-rich fruits.

Nutritional Profile —

Mulberries are also nutrient-rich and contain essential vitamins, minerals and dietary fibers. They are known to be a good source of Vitamin C, manganese, Vitamin K and dietary fiber, making them a healthful addition to any diet. Additionally, mulberries contain anthocyanins, which are thought to provide a range of antioxidants and anti-inflammatory properties.

8. Passionfruit

Protein Content —

Passionfruit is one of the most nutrient-dense fruits and contains high protein content. Protein plays an essential role in different metabolic functions and the maintenance of the body’s muscle mass. Passionfruit, on a per 100 gram basis, can provide up to 1.3 g of protein.

Nutritional Profile —

Passionfruit also has a high nutrient profile containing minerals such as iron, zinc, and calcium, and vitamins C and A, making it an excellent source of nutrition. Additionally, it is rich in dietary fiber, which can help boost the immune system, clear out toxins, fight infections, and improve digestive health. The rich content of antioxidants and low-calorie content also make passionfruit a great addition to the diet, helping to improve overall health.

9. Banana

Protein Content —

Bananas are a naturally sweet, convenient and versatile fruit. They are also much more than just a “healthy snack” – they are a powerhouse of nutrition. Among all the fruits, they stand out for their protein content. Per 100g, they contain approximately 1.09g of protein, making them a fantastic source of energy. This makes bananas an ideal mid-morning snack to help refuel after a morning workout.

Nutritional Profile —

What’s more, bananas pack nutrition into other areas, too. Their high levels of minerals like magnesium and potassium, coupled with their dietary fiber make them an important part of a balanced and healthy diet. Despite their small size, bananas are filling, too; as they contain more carbs and calories than other fruits like apples and oranges.

10. Prickly Pear

Protein Content —

Prickly Pear is a type of fruit that is gaining more and more attention, especially due to its high protein content. It contains an amazing 8.2g of protein per 100g. Not only that, but it is also incredibly nutritious, with a healthy balance of carbohydrates, fat, and minerals.

Nutritional Profile —

Prickly Pear is an excellent source of dietary fiber and is also a great source of Vitamin C, both of which contribute to having balanced nutrition. Adding Prickly Pear to your diet will give you a powerful boost of protein and other essential nutrients that your body needs.

Provide nutritional information for each fruit, including protein content per serving

7 Recipes ideas

Share recipe ideas that incorporate high protein fruits, such as:

1. Guava smoothie

A creamy, refreshing smoothie made from guavas is an easy way to incorporate this powerhouse fruit into your diet. Blend a handful of guava chunks with some coconut milk, honey and chia seeds for a delicious and nutritious, high-protein snack.

2. Avocado toast with apricot salsa

Start your day the right way with a simple and nutritious breakfast of avocado toast topped with a zesty apricot salsa. This dish is loaded with protein, fiber and healthy fats to keep you full for hours.

3. Kiwi and blackberry salad

Kiwis and blackberries are two of the most protein-rich fruits on the market, boasting up to three grams of protein per 100 grams. Combined in a salad, they make a nutritious and delicious lunch or dinner option. Toss in some leafy greens, a sprinkle of toasted nuts or seeds, and a light vinaigrette for an even healthier—yet still tasty—version of this popular dish.

4. Jackfruit tacos

Add a meaty and tropical element to your tacos with jackfruit. Jackfruit is one of the most protein-rich fruits around and when cooked, has a texture similar to pulled pork.

5. Mulberry chia pudding

Start your day with chia pudding and reap the benefits of this high-protein snack. For an extra boost, add some mulberry to the recipe to get more vitamins and minerals—just make sure you’re buying the dried and unsweetened variety.

6. Passionfruit cheesecake

Who said eating healthy had to be boring? Passionfruit offers up to 1.7 grams of protein per 100 grams, providing a much-needed nutritional boost to this indulgent classic. Enjoy Passionfruit Cheesecake as a dessert or a snack and get a protein hit!

7. Prickly pear salsa

Make use of the prickly pear’s health benefits by turning it into a yummy salsa. Best of all, this entire dish takes just 10 minutes to prepare. Serve it with some tortilla chips for a guilt-free snack.

Conclusion- Top 10 Fruits With The Highest Protein & Recipes

Fruits are an all-important part of any balanced diet. When it comes to protein, there is a wide variety of fruits with different amounts of protein. Guava is the fruit with the highest protein content with 4.2g of protein per 100g. Other fruits with high protein content include dried figs, blackberries, raspberries and bananas, with 2.9g, 2.1g, 1.3g and 1.1g of protein per 100g respectively.

Protein provides us with energy, builds and repairs tissues, and helps regulate enzyme activity. Incorporating these protein-rich fruits into meals and snacks is an easy and delicious way to get your daily protein intake without relying on meats or other proteins sources. Fruits also provide added benefits such as fibers, vitamins and minerals that regulate metabolism, digestion and other functions. Eating a variety of fruits is important to maintain a healthy and balanced diet.

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