Fruits High in Protein: 15 Effective Options

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Fruits contain high levels of protein
In one medium apple, there are 95 calories, 0 grams fat, 1 gram protein, 25 grams carbohydrate, 19 grams sugar (naturally occurring), and 3 grams fiber.

Protein is an essential nutrient, which is considered essential for physical development. It plays an important role in repairing the damage of cells as well as in the formation of new cells. For this reason, it has been said to be necessary for children, adolescents and pregnant women. Not only this, it is necessary for every person to take 1.6 grams of protein per kg (according to body weight) every day. This is because its deficiency can cause low sugar, lack of energy, muscle weakness and liver problems. Keeping this in mind, in this article of Myhealthonly, we are giving information about high protein fruits. So that the required amount of protein can be met by including these fruits in the diet.

let’s start the article

So let us directly know about protein rich fruits in detail.

15 Best Fruits for High Protein

Everyone knows that protein is essential for the body. However, it is also important to understand through which fruits protein can be supplied in the body. So here we are going to explain in detail about protein rich fruits step by step.

  1. Guava

Guava can be included in protein rich fruits. Actually, along with many nutrients necessary for the body, protein is found in good quantity in guava. On the other hand, guava pulp is rich in antioxidant (free radical scavenging), anti-hyperglycemic (blood sugar lowering properties) and anti-neoplasic (inhibiting the growth of cancer cells) effects. Apart from this, guava seeds have antimicrobial (reducing bacterial effect) properties. Not only this, guava peel can help in the absorption of the foods eaten.

On this basis, it can be said that along with supplying protein in the body, guava can also be helpful in keeping the body healthy. However, cancer is a deadly disease. That’s why consumption of guava can only bring relief in this problem. Complete treatment depends on medical consultation only.

Quantity : There is about 2.55 grams of protein per 100 grams of guava.

  1. Kiwi

Kiwi is also known as Chinese Gooseberry. The benefits of Kiwi for health are many. It is a good source of protein. Along with protein, it contains many nutrients like vitamin-C, fiber, potassium, vitamin-E, folate. At the same time, it is also considered helpful in maintaining digestive health. Apart from this, according to another research published on the NCBI website, Kiwi has cardioprotective (heart-protecting) properties. For this reason, along with being a good source of protein, it can also be considered useful for digestion and heart health.

Quantity : About 1.06 grams of protein is present in 100 grams of Kiwi.

  1. Cantaloupe

The benefits of melon are many. It is also known as Muskmelon and Cantaloupe. It is rich in protein as well as many other essential elements. According to a scientific study, cantaloupe has anti-carcinogenic effects, which can help prevent the growth of tumors in the body. Apart from this, it also has antidiabetic ie blood sugar reducing properties, due to which its consumption is considered beneficial for diabetes patients as well.

In such a situation, along with a good source of protein, it can also be considered useful for diseases like diabetes and cancer. However, it is important to note that cancer is a fatal and life-threatening disease, whose treatment depends only on medical advice.

Quantity : About 0.84 grams of protein is found in 100 grams of melon.

  1. Jackfruit

The name of jackfruit is also included in the list of protein rich fruits. Jackfruit is usually eaten as a vegetable, but it is actually a fruit. As sweet as ripe jackfruit is in eating, it can be equally useful for health. According to a research available on NCBI, the potassium present in jackfruit can be helpful in controlling blood pressure. Apart from this, it is an important source of Vitamin-B6, which can help in reducing the risk of heart disease.

Quantity : Jackfruit contains 1.72 grams of protein per 100 grams.

  1. Blackberries and Raspberries

Most everyone likes to eat blackberries and raspberries. The level of protein in the body can also be improved by consuming them. According to a research published on NCBI, along with protein, blackberry contains nutrients like sodium, calcium, selenium, zinc and phosphorus. In addition, it contains flavonoids, which can be helpful in keeping the heart healthy.

On the other hand, talk about raspberry, it contains high levels of antioxidant (free radical destroying) elements, which can reduce the risk of heart related disease by controlling LDL cholesterol (bad cholesterol). Also, the anti-inflammatory and antioxidant properties found in it can help maintain physical health by controlling blood pressure and lipid profile.

Quantity : 1.39 grams of protein per 100 grams of blackberries and 1.2 grams of protein per 100 grams of raspberries.

  1. Apricot

Apricot is famous all over the world because of its taste. Apricots can be made a part of the diet for the supply of protein in the body and for the development of muscles. Apart from this, Vitamin-A, Vitamin-B, Vitamin-C, Vitamin-K and Vitamin-E are also present in good quantity in apricots. Not only this, apricot is also known for its special anti-aging properties. Due to this quality, its consumption can also be helpful in preventing the symptoms of aging.

Quantity : Apricots contain 1.4 grams of protein per 100 grams.

  1. Banana

Consuming bananas can exhibit many other benefits along with fulfilling the deficiency of protein in the body. According to a research published on the website of NCBI (National Center for Biotechnology Information), Banana is rich in many nutrients like Vitamin-C, Vitamin-B6, Provitamin-A, Fiber, Potassium, Phosphorus, Magnesium and Zinc. On the other hand, talking about health benefits, the consumption of bananas can help in improving digestion, weight control, relief from intestinal and liver problems and controlling high sugar.

Quantity : 1.09 grams of protein is found per 100 grams of banana.

  1. Oranges

If looking for a tasty fruit as a source of protein, oranges can be consumed. Apart from protein, it also has a good amount of fiber, water and vitamins. To meet the deficiency of Vitamin-C in the body, it is also advised to consume an orange daily. Let us tell you, Vitamin-C can provide protection against many infections along with strengthening the immune system.

Quantity : About 0.94 grams of protein is present per 100 grams of orange.

  1. Cherries

Beautiful red colored cherry in appearance is delicious as well as very beneficial for health. It can be consumed for the supply of protein. Apart from this, it is also rich in Vitamin-A, Vitamin-B, Vitamin-C, Beta Carotene, Calcium, Potassium and Phosphorus. At the same time, according to a research available on NCBI, consuming cherries can prove to be helpful in treating oxidative stress (excess of free radicals), inflammation (swelling in the body), controlling blood pressure as well as treating arthritis.

Quantity : 100 grams of cherry contains about 1.06 grams of protein.

  1. Grapefruit

Grapefruit contains proteins as well as many important vitamins and minerals, due to which its consumption can show positive effects on many diseases. According to a research published by NCBI, the flavonoids present in grapefruit can reduce the risk of heart related diseases to a great extent. Along with this, along with protein, the body also gets essential nutrients like Vitamin-C and magnesium. It can improve HDL cholesterol (good cholesterol) along with controlling weight gain, triglyceride (a type of fat found in the blood).

Quantity : About 0.77 grams of protein is present in 100 grams of grapefruit.

  1. Peaches

The amount of protein in peaches is very high. Other nutrients present in it can help in maintaining the vitamins and minerals health. Apart from this, peaches have anti-allergic, anti-bacterial and anti-inflammatory effects. All these effects combined can be helpful in protecting the skin from allergies, inflammation and infections. Not only this, anti-carcinogenic properties are also found in peaches, which can be helpful in reducing the risk of cancer. Nevertheless, it is important to understand that cancer is a fatal disease, whose treatment is not possible without medical advice. Peaches can only help in reducing the risk of this problem to some extent.

Quantity : Per 100 grams of peaches, the protein content is 0.91 grams.

  1. Golden Raisins

Golden raisins are prepared by drying yellow seedless grapes. It is also counted among high protein fruits. It has been considered very beneficial for health. It is enriched with many essential antioxidants and antibacterial properties. It contains phytochemicals called phenolic, which play an important role in preventing cardiovascular diseases. Apart from this, the consumption of golden raisins has also been considered beneficial for the treatment of hypercholesterolemia (high level of blood cholesterol), hypertension (high blood pressure), diabetes and oral health.

Quantity : The protein content of Golden Raisins is 3.28 grams per 100 grams.

  1. Tomatoes

Tomato can also be considered a good source of protein. Tomato used in vegetable is scientifically a fruit. Along with protein, it also contains potassium, vitamin-C, folate and vitamin-K. For this reason, it is also considered very useful from the point of view of health and health. At the same time, it contains an element called lycopene, which acts as an antioxidant. For this reason, tomatoes can also reduce the risk of cancer and heart disease to a great extent. Apart from this, anti-inflammatory (reducing inflammation) effect is also present in tomatoes, which can also play an important role in reducing physical inflammation. Keep in mind, it can be helpful in reducing the risk of cancer, but the treatment of cancer is possible only through medical treatment.

Quantity : Per 100 grams of tomato, the amount of protein is found to be 0.88 grams.

  1. Prunes

Plums are sour-sweet in taste. It is also known as prunes and plums. Plums are also counted in the category of protein rich fruits. This fruit full of medicinal properties is very beneficial for health. Actually, the antioxidant properties present in it can help in keeping the body healthy by reducing the effects of free radicals. Apart from this, being rich in fiber, it can also be helpful in controlling cholesterol.

Quantity : About 0.70 grams of protein is present in 100 grams of Aloo Bukhara.

  1. Avocado

Avocado can be consumed as a source of protein. Apart from protein, nutrients like potassium, fiber, magnesium, vitamin-E are present in avocado. Being rich in these nutrients, avocado can be helpful in preventing hypertension, type-2 diabetes and heart disease. Avocado can also be beneficial in keeping the liver healthy. This is confirmed by a research in the World Journal of Gastroenterology based on avocado. According to this research, consumption of avocado can be useful in reducing the risk of fatty liver.

Quantity : 2 grams of protein is found per 100 grams of avocado.

Through the article, you must have got complete information about Protein Rich Fruits. Along with this, you must have also come to know how important protein is for our health. Protein deficiency in the body can cause many diseases. In such a situation, now you can fulfill the deficiency of protein in the body by including high protein fruits in your diet. On the other hand, if someone is suffering from severe protein deficiency, then he can seek medical advice regarding protein supplement along with including protein rich fruits in the diet. Hope you have liked this article of ours. In such a situation, do not forget to share this article with others.

Frequently Asked Questions :

Which is the dry fruit with the most protein?

Talking about dry fruits, peanuts have the highest protein content. There is 26.2 grams of protein in 100 grams of peanuts.

Which is the fruit with the most protein?

In the article, we have told you about high protein fruits. There is no clear cut result on which fruit has the most protein. But among all the fruits covered in the article, the highest amount of protein is found in guava.