5 Fruits High in Protein

5 Fruits High in Protein


While supplements are a wonderful to...well supplement vitamins, minerals, and proteins that we don't get in our diet,it's also a good idea to try to get some of this stuff naturally as well.

Now when most people think of protein, fruit isn't necessarily the first thing to come to mind. The best sources of protein tend to be things like chicken, fish, seafood, beans, eggs, etc. Some other good sources of protein are nuts and seeds.

Fruit typically isn't found on lists of high protein foods because it doesn't tend to mee the requirement of being a high protein food. Typically to be considered a good source of protein something should have over 6 grams of protein. Unless your eating pounds and pounds of fruit it's not going to get you the protein you need.

Some fruits however do provide more protein than others, and fruits are a valuable source of other vitamins and minerals. On average fruit provides about 15 grams of carbohydrates from natural sources of sugar like fructose, glucose, and fiber. These carbs help fuel your body and they do aid in protein synthesis.

Foods like this that provide carbohydrates give us energy and allow our body to spare the protein for muscle growth, muscle repair, and muscle formation. If you can get a bit of extra protein from your fruits on top of the carbs, well that's just an added bonus. So in today's post we'll be talking about 5 Fruits that offer some of the highest levels of protein among this food group.

1. Jack Fruit

Serving: 1/2 Cup

Protein: 1.42 Grams

This tasty fruit is high in Vitamin B6 which is a vitamin required for the metabolism of protein. Some people refer to Jackfruit asa fruit which can replace meat. That's because of it's texture, not because it actually has the protein to replace meat, it doesn't. It is a tasty fruit and does have more protein than most other fruits however.

2. Prunes

Serving: 1/4 Cup

Protein: .95 Grams

Remember when your mom or grandma gave these to you as a child when you were constipated? Yeah these bad boys are better known for their fiber content than their protein. They do however pack a decent amount of protein at 0.95 grams per 1/4 cup serving. Don't overdue it however as that could send you running to the restroom all day.

3. Dried Cherries

Serving: 1/4 Cup

Protein: 1.00 Grams

Cherries have been a popular nutritional food over the past year or two for their nutritional value, as well as their power to reduce inflammation and help arthritis sufferers. They also have been shown to improve the quality of sleep. Tart Cherry Juice has also become very popular among body builders and athletes for relief from sore muscles. Dried cherries are not just a convenient snack though, they also pack a decent amount of protein for a fruit, and make a great before or after the gym snack.

4. Guava

Serving: 1/2 Cup

Protein: 2.11 Grams

Guave in addition to being a wonderful source of fiber and antioxidants also packs quite a punch in the protein department. Guava can be a great way to sweeten a smoothie while also adding a bit of extra protein.

5. Apricots

Serving: 1/4 Cup

Protein: 1.1 Grams

Apricots are a fruit which is delicious whether fresh or dried. These pitted fruits are incredibly high in potassium and Vitamin A from carotenoids, the same thing that gives carrots their orange color. Apricots in addition to being a great source of Vitamin C, also pack 1.1 grams of protein per 1/4 cup serving.

Jun 23rd 2023 Madison Tong
Madison Tong
Madison has been in the fitness and supplement industry now for almost five years. She prides herself with helping speak about the newest supplements and fitness trends to hit the industry. She loves the outdoors, endurance training and helping other meet their fitness goals.
Madison Tong

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