(Eight High Quality Protein Fruits)
Meat, eggs, other animal products, and legumes are commonly known as the stereotypical sources of protein. While protein is essential to a healthy diet, these same old, boring sources are not the only ways to get your necessary protein. Plant-based protein options have been gaining popularity over the years. And vegetables and fruits are taking the spotlight on the plates of health-conscious individuals.
In this article, all of the focus is going to be on fruit, however. Some of the fruits that are being suggested you may already know about, and others may come as a surprise because, a lot of times, fruits are mistaken for vegetables. So let’s dive into this read because variety is the spice of life, and adding these new sources to your daily intake might make your taste buds happy when they are eaten as snacks or added to meals.
While everyone’s personal protein requirement may be slightly different, what is commonly recommended for an average sedentary woman is 46 grams of daily protein. And 56 grams of protein per day for the average sedentary man. According to The Dietary Reference Intake. Of course, high activity may require more protein, and check with a doctor or nutritionist who can help you determine how much protein is appropriate for your body.
Are you frequently hungry? That may be a sign you need to consume more protein. We all want to eat healthy and know that a well-balanced diet needs protein. The following options below will help you switch up from dull to exciting in your eating routine. Let’s make eating healthy fun! Fruits may not be your typical go-to for high protein compared to other food groups such as meat or legumes. And you probably don’t want fruit to be your main source of protein, but if you’re looking for a snack with just a little bit of protein, or want to add a fruit boost to a salad, this guide can help.
Avocado
Avocado has about 2.7 grams of protein per fruit. This ancient fruit is commonly known for its healthy fat and fiber content. Avocado falls under the radar as a natural source of protein. Personally, I love avocado. It does wonders for the skin. I eat it straight out of the skin with a spoon, a squeeze of lemon, and a bit of salt. Yummy! Because it is self-contained, it is a great on-the-go snack. Avocado toast is also a great hit with the kids. It can be blended into a smoothie or smashed up and turned into guacamole on taco Tuesdays. Avocado is very versatile when it is placed in sandwiches and salads.
Jackfruit
Jackfruit is a tropical fruit boasting a texture that can be oddly similar to tender meat such as pulled pork or chicken. It melts in your mouth and is just a little sweet. It absorbs a slew of flavors. Because it can be used in nearly every way (tacos, stir-fries, curries), it is a popular choice among vegetarians and vegans as a meat substitute. Jackfruit can be found in desserts like pies or blended into a smoothie for a different spin on meal design. One cup of jackfruit equates to about 3 grams of protein.
Guava
Tropical fruit is healthy and delicious. Guava has the high-quality protein more than any other fruit. And with only 5 grams of sugar, it’s a nice option to add some protein to your fruit salad, sliced onto a grilled cheese, or just cubed to snack on during a hot day. Rejuvenate your soul when you eat guava
as a refreshing snack, incorporate it into your smoothies and salads, or even make a homemade guava jam or jelly. Warning: Beware of pre-packaged guava products, which may contain a lot of sugar or additives. One cup of guava has about 4.2 grams of protein
Blackberries
Blackberries are easy to enjoy. High in fiber and a nice source of fruit protein, up to 2 grams per cup. Blackberries are considered a superfood because of the antioxidants it contains. You can eat them by the handful, sprinkle them on top of any breakfast bowl (blackberries go well with yogurt, oatmeal, and chia pudding), or, of course, blend them into a smoothie to add some deep purple color. They also work well with savory foods.:
Kiwi
Not only are kiwis just the cutest fruit (we see that fuzzy skin), but they’re super delicious, nutritious, and a joy to eat. Just slice a ripe kiwi in half, and enjoy eating the green fruit with a spoon (though you may need a napkin or plate underneath for rogue juices). Kiwi also has calcium, potassium, and some fiber, but is higher in sugar and carbohydrates than other tropical fruits. Still, kiwi can be one of the healthiest daily additions to your diet. Kiwi has about 2 grams of protein per cup.
Apricots
Apricots are a stone fruit that is high in protein (2.2 grams of protein per cup). It is delicious when you eat it raw, and can be consumed easily with the skin on, i.e. the perfect portable snack. Apricots are also hydrating and full of nutrients, including antioxidants, potassium, and beta-carotene. Apricots also pair nicely with meat if you’re trying to add more protein to your meal. Personally, I have put apricots in my salmon, kale, and feta cheese salad. Delicious!
Grapefruit
For a citrus fruit that’s so juicy, grapefruit is remarkably high in protein. This single fruit packs over 2 grams of protein and can easily be eaten raw with a spoon or in segments. Put some sugar on it to make it sweeter! Grapefruit is packed with Vitamin C and more health benefits. Taking grapefruit to the next level of flavor is unlimited. Don’t be afraid to use your imagination cause it can be added to a variety of dishes. Try grapefruit as a salsa, as the star of a tangy fruit salad, or of course in a heartier, more savory salad.
Tomato
Protein, per 1 cup: 1.5 gramsAre you shocked that tomatoes are listed here? Why? Because you thought it was a vegetable, right? Tomatoes are a fruit, and they do have some protein, though the content will vary by type of tomato. In season, tomatoes are excellent just sliced and sprinkled with salt, perhaps drizzled with some nice olive oil and vinegar. Of course, tomatoes make an excellent pasta sauce, served as a creamy soup base, or in a curry. Tomatoes’ potential is seemingly endless. and they’re also packed with health benefits, including antioxidants, vitamins, and fiber. Tomatoes contain about 2 grams of protein per cup.
The Last Two Cents
On our journey to eating healthy, losing weight, and staying fit, we all know that exercise, eating clean, and getting rest are the keys to success. Our focus today was on 8 fruits that contained fiber. Most people don’t know that any food item that has a seed is considered a fruit.
It is my sincere hope that the above information was informative and helpful as you continue to do what is best and right for you in life. Take Care.
