Fruits are widely known for being rich in fiber, vitamins, and minerals that our bodies need. However, some fruits also contain protein. While they aren’t the primary source of protein, these fruits can still help fulfill part of your daily protein and nutritional requirements.

Choice of Fruits Containing Protein

Protein is a vital macronutrient that supports muscle building, hormone production, and other essential functions in the body. Each person’s protein requirements vary, depending on factors like age, weight, and activity level. Typically, the recommended daily intake is between 1-2 grams of protein per kilogram of body weight.

Protein can be obtained from two primary sources:

• Animal protein: found in red meat, chicken, and eggs.

• Plant protein: found in foods like tempeh, tofu, nuts, and seeds.

In addition to these, some fruits also contain protein, although the quantity is generally small, around 1% or more of the total weight of the fruit.

Here are some fruits that contain protein:

Guava

Guava is one of the fruits with a relatively high protein content. One cup of guava provides 4.2 grams of protein, along with plenty of vitamin C and fiber. You can enjoy guava on its own or mix it with yogurt and nuts for a nutritious snack.

Avocado

Avocado is another fruit that offers a decent amount of protein. A 201-gram avocado contains 4.01 grams of protein. In addition to protein, avocados are rich in fiber, vitamin E, vitamin C, magnesium, and folate. You can consume avocados directly, add them to salads, prepare guacamole, or spread them on toast.

Jackfruit

Jackfruit is the largest tree fruit and contains a considerable amount of protein. One cup of ripe jackfruit offers about 2.84 grams of protein. It is also packed with vitamin B, vitamin C, magnesium, potassium, and antioxidants.

Jackfruit can be eaten directly or blended into smoothies, and it can even serve as a meat substitute in various dishes.

Kiwi

One cup of kiwi contains 1.91 grams of protein. Kiwis are also a great source of fiber, as well as vitamins C, E, and K. The skin of the kiwi, rich in antioxidants, fiber, and vitamins, is also safe to eat—just make sure to wash it thoroughly before consuming.

Passion Fruit

Passion fruit is a tasty option that can be eaten on its own or turned into drinks like juices and smoothies. One serving of passion fruit, about 100 grams, contains 2.2 grams of protein, making it an excellent fruit to boost your energy in the morning.

Passion fruit is also full of vitamin C, carotenoids, and polyphenols, which are antioxidant compounds that protect body cells from damage by free radicals and help reduce inflammation.

Berries

Berries such as blueberries and blackberries also provide protein, though in varying amounts. A cup of blueberries has 1 gram of protein, while a cup of blackberries contains 2 grams.

Berries are also loaded with antioxidants, like anthocyanins and vitamin C, which help protect the body’s cells. Eating berries can also help stabilize blood sugar levels and maintain heart health.

Fruits aren’t just packed with fiber, vitamins, and minerals, they also contain protein. Including fruits that provide protein in your diet can help maintain energy levels throughout the day while supporting healthy weight management.

If you have questions about your nutrition, it’s a good idea to consult a nutritionist or use the consultation feature on the Ai Care app, available for download on both the App Store and Play Store.

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