My approach to food has always been simple. I listen to the wants and needs of my body and mind. It doesn’t involve counting calories or macronutrients like carbs, fats or protein.
However, it’s important to be self-aware of the context. In another realm of my life, I do a lot of training. So naturally I know that I need to eat foods high in protein to help replenish and recover my body.
We don’t often associate fruit with protein. The best sources of protein often come from vegetables, legumes and grains.
But I love snacking on fruit and it’s a great addition to literally everything. If you’re already plant-based or soon will be, you’ll know what i’m talking about!
So I thought it would be good to know which fruits have high sources of protein. There are days when I don’t feel like eating high protein vegetables such as lentils or broccoli. And that’s ok – I try to make it up with high protein snacks such as guavas and dried apricots that are much more enjoyable!
Fruits are amazing as they provide many nutritional benefits especially in terms of fibre, vitamins and antioxidants.
So below are 5 fruits high in protein that can help you achieve a well balanced, wholesome diet. I’ve included the protein content for each fruit for those of you who are interested!
Protein = 4g per Avocado
Avocados would have to be the most wholesome fruit out there don’t you agree?
From avocado smoothies to avocado soup, this versatile fruit is everyone’s favourite.
At 4g of protein per avocado, that’s quite a lot of protein for a fruit. Avocados also provide a good source of healthy monounsaturated fats.
These creamy and rich fruits are high in vitamin Bs, vitamin K and potassium. They have antioxidant properties stemming from phytosterol and carotenoid compounds.
Furthermore, they provide 23% of an adult’s daily value of dietary fibre which is amazing for your gut health!
Protein = 4.2g per cup
I did a little jump for joy when I found this out! I love guavas. Coming from a Vietnamese family, guava season is the best season.
Guavas are tropical fruits that are red, pink or white inside. Depending on the species and the maturity of the fruit, there are roughly three components to the guava which provide different tastes.
The skin and flesh of the fruit vary in thickness as well as their consistency. Some are tough and crunchy while others are soft and juicy. In the centre of the guava is the pulp. This is my favourite part to eat as it is often very soft and sweet with hints of sourness. The seeds are edible, although some are quite hard to chew on!
A cup of guava provides 4.2 grams of protein. They provide a reasonable amount of folate and dietary fibre. Guavas also provide 275% (seriously!) of your daily value of vitamin C.
Protein = 2.84g per cup
More things to love about jackfruit! There are so many amazing culinary uses for jackfruit, especially in plant-based eating.
Growing up as a Vietnamese kid, I was exposed to jackfruit early on but didn’t think much of it. It was available at the Asian grocery stores in the form of fresh ripe snack pieces or jackfruit chips.
It was only when my plant-based diet forced me to be more creative and I found the amazing culinary uses for jackfruit!
Jackfruit is often used as a meat substitute due to its texture. Its an easy way to get in plant-based proteins which is a form of healthy protein!
The fruit also contains high levels of vitamin B6 (25% of daily adult value) and moderate levels of vitamin C and potassium.
4. Dried Apricots
Protein = 4.4g per cup
This makes my apricot ice-cream feel like it’s on top of the world.
Dried apricots are easy, delicious and protein rich snacks. They are an important source of vitamin A and potassium. Carotenoids are compounds that give the apricots their orange pigment and studies have shown some health benefits.
The amount of fibre (7.3g) packed in each dried apricot is impressive. Thus, they are used as a natural aperient for constipation!
Interestingly, dried apricots have a higher protein content than fresh apricots (2.2g per cup).
However, it is important to ensure the brand you buy has no added sugars.
Protein = 3.8g per cup
Like apricots, dried plums (prunes) have a higher protein content than their fresh counterparts (1.16g per cup).
They can be used in both sweet and savoury dishes. These sweet fruits make an easy snack and they are perfect for cakes. I like to use prunes as a natural sweetener for my plant-based milks.
Prunes are rich in vitamin K (57% of daily value) and moderately rich in vitamin B6 and B3. They are high in carbohydrates and sugars and are essential for fueling your energy. Many people often steer away from fruits high in sugar… but should this be the case?