Fruit might not be the first thing that comes to mind when you think about protein, but certain varieties surprise with their high content of this essential nutrient.
Guava
Guava is the undisputed protein king among fruits. With a whopping 4.2 grams of protein per cup, it’s a lightweight fruit with heavyweight nutrition.
In addition to protein, it’s packed with vitamin C and fiber – and you can eat both the skin and seeds!
Avocado
Avocado isn’t just creamy and delicious – it’s also one of the most protein-rich fruits.
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A cup of sliced avocado contains 3 grams of protein, while the mashed version reaches an impressive 4.6 grams. It’s also full of healthy fats and potassium.
Jackfruit
Jackfruit has become a favorite meat substitute among vegans, and it’s easy to see why.
One cup of this exotic fruit contains 2.8 grams of protein, which is high for fruit.
It’s incredibly versatile in the kitchen – perfect for “pulled pork” style dishes or Thai-inspired meals.
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Kiwi
This little fuzzy fruit offers 2 grams of protein per cup and is super easy to eat – even with the skin on!
Just rinse it well, slice it, and enjoy. It’s both practical and nutritious.
Apricot
Sliced apricots deliver 2.3 grams of protein per cup. Dried apricots are also a great snack – a quarter cup gives you 1.1 grams of protein.
They work well in trail mix, salads, or just on their own.
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Blackberries and Raspberries
These berries perform surprisingly well in the protein department. Blackberries offer 2 grams per cup, and raspberries follow closely with 1.5 grams.
Add them to your yogurt or enjoy them solo – they’re both healthy and tasty.
Raisins
Raisins may be small, but they definitely hold their own. One ounce – around 60 raisins – delivers nearly 1 gram of protein.
Toss them into oatmeal, salads, or enjoy them as a quick snack.
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Bananas
Technically a berry, bananas contain 1.3 grams of protein per medium fruit.
They’re convenient, filling, and excellent for boosting your energy during a workout – some even say they rival sports drinks!
Grapefruit
This citrus fruit is well-known for its high vitamin C content, but one medium grapefruit also packs 1.6 grams of protein.
Want to enjoy it differently? Broil half a grapefruit for five minutes, sprinkle with cinnamon, and dig in with a spoon.
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Oranges
Oranges deliver 1.2 grams of protein per fruit – but go easy on the juice, which only contains about 0.5 grams per cup. For maximum benefit, eat the flesh of the fruit.
Cherries
One of summer’s sweetest treats, cherries are surprisingly good in terms of protein.
A cup of pitted cherries contains 1.6 grams. When out of season, go for frozen cherries in your smoothies for a healthy boost.
This article is based on information from WebMD.