The amount of protein we need is determined by factors such as sex, weight, and level of physical activity. Most active individuals require 1.2-2 grams of protein per kilogram of body weight per day to maintain muscle mass and support good health. Fruits high in protein, like guava, avocado, jackfruit, passion fruit, and blackberries, can help you reach your protein goal.
Guava fruit is a sweet and tangy tropical fruit with vitamin C and fiber. With 4.21 grams of protein per cup, it has the highest protein content of all fruits. The same serving size has a whopping 376 mg. of vitamin C, over 400% of the required daily need. Vitamin C supports immune health and the making of collagen. It is also an antioxidant and protects against cell damage that could result in disease. Slice some guava over Greek yogurt or eat it with nuts for a high protein snack.
Avocados, yes, they are fruit, are not sweet but savory and creamy. An average-sized avocado contains 4 grams of protein. They are also high in fiber, vitamins E and C, magnesium, and folate. Sliced avocado can be served over soups, grain dishes, or salads. I slice a whole avocado, sprinkle it with pepper and paprika, and eat it with a boiled egg and bacon for breakfast. Also, try making avocado toast, an easy way to use over-ripe avocados. Mash the avocado, add pepper and paprika, and spread it on toast.
Many people are not familiar with jackfruit, a large fruit containing 2.84 grams of protein per cup. Jackfruits are also high in B vitamins, vitamin C, magnesium, and potassium. Ripe jackfruit has a sweet, pineapple-like flavor, while unripe ones have a milder taste. Combine ripe jackfruit with a protein powder to make smoothies. Use unripe jackfruit in tacos, soups, and curries.
Passion fruit contains 2.2 grams of protein in a 100-gram serving. It is also a good source of antioxidants, including vitamin C, polyphenol compounds, and carotenoids. A tropical fruit, passion fruit, has a strong, sweet, and tart flavor. Enjoy it raw and use it to make smoothies and juices. It is best used with other ingredients to mellow its acidic taste.
One cup of blackberries has 2 grams of protein. Rich in fiber, they also contain vitamins C, K, and manganese. Fiber added to your diet supports and strengthens your gut system and promotes regular bowel movements. Fiber also reduces the risk of heart disease, colorectal cancer, and diverticulitis (small pouches in the walls of the intestines that become inflamed or infected). A handful of blackberries makes a great snack, or add them to smoothies, or a Greek yogurt parfait.
Raspberries are rich in calcium, potassium, vitamin C, and 1.48 grams of protein in one cup. Calcium is essential for healthy bones, strong muscles, and nerve health. Potassium helps maintain fluid balance in your body. Snack on fresh raspberries, or top oatmeal or fresh salads with them. Make a healthy smoothie with frozen raspberries, Greek yogurt, banana, and almond milk.
Fresh apricots contain 2.31 grams of protein in one cup. Dried apricots have 4.41 grams of protein per cup. Apricots are also rich in beta-carotene (provitamin A). A bright red pigment found in some fruits, vegetables, and spices, like carrots, broccoli, grapefruit, and paprika. Your body converts beta carotene into vitamin A. Cell growth and immune function are important vitamin A processes. Beta carotene acts as an antioxidant to neutralize cell damage, which can lead to disease.
The seeds of the Pomegranate fruit contain 2.9 grams of protein in one cup. They are also high in fiber, antioxidants, and anti-inflammatory compounds. Pomegranate seeds and juice help improve brain health, reduce the risk of heart disease, and help post-workout recovery. Use pomegranate seeds to top salads, yogurt parfaits, and grain bowls. Or enjoy them as a sweet and crunchy snack.
Kiwifruit, known as kiwis, are small oval-shaped fruit that contain folate, and vitamins C, K, and E. One cup of kiwi contains almost 2 grams of protein. Kiwi also contains fiber that helps regulate bowel movements and softens stool. Add kiwi to oats or grain bowls, or eat as a snack with cheeses, nuts, and seeds.
Cherries are not as high in protein as other fruits, but one cup has 1.63 grams of protein. Cherries contain antioxidants, potassium, and vitamin C. Eat more cherries to help decrease the risk of heart disease, protect against cell damage, and regulate blood sugar. Add cherries to chia pudding and salads. Make a delicious treat by adding sliced cherries to unsweetened Greek yogurt, chia seeds, and almonds.
Add these high-protein fruits to your diet to decrease your risk of heart disease and improve heart and gut health.
Until the next time,
Peace, Love, and Blessings ❤️
