10 High Protein Fruits To Include in Your Diet

high protein fruits for your diet

When you think of foods that are high in protein, what do you think of? You probably think of beef, fish, and chicken.

And if you are vegan or plant-based, you probably think of nuts, seeds, and legumes such as beans.

One thing you may not think of is fruit. Yes, there are some fruits that are high in protein.

So, if you want to eat some fruit while increasing your protein intake, here are high protein fruits you can have as snacks or incorporate into your favorite high protein meals.

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1. Guava

guava

In case you have never heard of guavas, guavas are green tropical fruits. A 100 gram serving of guava provides 2.5 grams of protein. That is 5% of your daily protein needs.

It also provides a whopping 381% of your daily vitamin C needs. That is 4 times more vitamin C than the same serving of oranges! So, next time you have a cold, reach for guava.

Guavas also have some exciting health benefits. For instance, eating guavas may prevent you from developing gingivitis, which is an early gum disease.

You can eat guavas just the way they are, or if you like, you can scoop out the flesh, and eat just that. You can even use the flesh to make jam.

One thing about making your own jam is that is fresh. You also have control over how much sugar, or sweetener you put in it.

So, if you are looking to start making your own jam, here is a good quality jam maker that I recommend.

2. Avocado

Yes, avocados are not only yummy but are also high in protein. A 100 gram serving of avocado provides 2.0 grams of protein.

It also provides 14% of your daily potassium needs. That is almost 40% more potassium than the same serving of bananas.

They also provide tons of heart-healthy fats. And since they are not only high in fat but fiber too, they help you feel full. So, they may help you lose weight.

They also help you absorb antioxidants up to 15 times more. So, the next time you have a salad, be sure to add avocados.

Besides being great for salads, avocados go amazing on toast, thus a fantastic fruit to use for high protein breakfast. Also, you can use them to make guacamole.

Now, avocados can be a pain to cut. So, to avoid nasty cuts, you’ll appreciate the convenience of this budget-friendly avocado slicer here.

3. Apricot

If you love some tartness in your fruits, then you’re surely a fan of apricots. You’ll be glad to know that a 100-gram serving provides 1.4 grams of protein.

Apricots are also high in antioxidants, which you need to fight free radicals in your body. Free radical damage can lead to diseases such as cancer.

Besides eating apricots on their own, you can add them to yogurt and use them to make jam. You can even stew them with meat in a slow cooker and make dishes such as this Moroccan Beef Stew.

4. Blackberries

blackberries in a bowl

If you are on a keto diet, blackberries may be one of your new best friends. Besides being lower in net carbs than most other fruits, they are also higher in protein than a lot of other fruits.

A 100 gram serving of blackberries provides 1.4 grams of protein. It also provides a whopping 21% of your daily fiber needs.

Blackberries are also an excellent source of manganese, which you need for healthy bones. So, eat up those blackberries!

They may also be good for your brain. That is because berries, including blackberries, contain antioxidants that may reduce brain inflammation.

You can eat blackberries just the way they are. Or you can add them to Greek yogurt or even smoothies.

You can even use them to make low carb treats such as these keto blackberry muffins. Each muffin contains only 1 gram of net carbs, so they are great if you are on a strict keto diet. Now, to keep them keto, you’ll need some almond flour which you can find here.

5. Raspberries

rapsberries in a cone

Raspberries are another keto-friendly fruit that is also high in protein. A 100-gram serving provides 1.2 grams of protein.

Raspberries may also improve arthritis and help you lose weight. They are also rich in antioxidants that may fight signs of aging.

You can use raspberries in so many ways. You can add them to yogurt, pancake batter, and smoothies.

You can even use them in baked goods like my Ketogenic Raspberry Coconut Cupcakes. They have a subtle coconut flavor, and the raspberries add a delicate balance. To keep them keto, make sure you have some coconut flour, which you can find here.

6. Kiwi

Do your lips pucker up when you eat kiwis? Mine do too, but kiwis sure are delicious.

But did you know that a 100 gram serving of kiwi provides 1.1 grams of protein? It also provides a whopping 155% of your daily vitamin C needs- that is even more vitamin C than oranges!

And you know that saying that an apple a day keeps the doctor away? Well, 3 kiwis a day may keep the doctor away.

A study found that participants who ate 3 kiwis a day had lower blood pressure than those eating one apple a day.

Besides eating kiwis on their own, kiwis go great with Greek yogurt, and in fruit salads as well.

7. Bananas

peeled bananas

If you are a fan of peanut butter and banana sandwiches, you may think of peanut butter as your source of protein. But bananas contain protein as well.

A 100 gram serving of bananas provides 1.1 grams of protein. Bananas are also good sources of potassium, which you need for good heart health.

And if you’re trying to avoid using sugar in your baking, bananas work well as an excellent substitute. Another thing that’s great about bananas is that they’re cheap, so you can quickly eat healthy on a low budget.

8. Oranges

oranges

Oranges are nice and juicy and have more protein than a lot of other fruits. In fact, a 100 gram serving of oranges provides 0.9 grams of protein.

Besides being good for fighting colds, oranges may help prevent kidney stones. This is because they are good sources of citrates.

Next time you’re making healthy smoothies.

9. Peaches

peaches

Are you a fan of peaches and cream? I am too!

Well, did you know that a 100 gram serving of peaches provides 0.9 grams of protein? Peaches are also a rich source of antioxidant flavonoids that may protect you from heart disease.

They may even reduce the risk of breast cancer. In fact, a study found that participants who ate at least 2 peaches a day had a 41% lower risk of breast cancer.

10. Cantaloupe

Besides being yummy, cantaloupes are good for you too. A 100-gram serving provides 0.8 grams of protein.

It also provides 68% of your daily vitamin A needs and 61% of your daily vitamin C needs. Consuming foods that are high in vitamins A and C may reduce the risk of breast cancer.

Cantaloupes are great in fruit salad, but you can even use them to make smoothies and sorbets too. And for those hot summer days, consider adding some cantaloupe on your grill too.

Conclusion

Fruits are excellent sources of vitamins and minerals. But fruits also contain protein, some more than others.

So, consider adding some high protein fruits to your diet for an extra boost of protein.

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