Fruit is packed with healthy nutrients, but we don't think protein is one of them. While fruits certainly don't pack as big a protein punch as meat, eggs, beans or tofu, fruit does provide some of this essential nutrient. So consider it a win-win for your overall health if you include more of it in your diet. your diet.
"You won't use fruit as your main protein source, but it will contribute to your overall protein intake. And a key benefit of fruits is the variety of antioxidants and flavanols that are unique to so many of them," says Michelle Routhenstein, MS, RD, a preventive cardiology dietitian at EntirelyNourished.com.
Fruit is a nutritional powerhouse, filled with fiber and essential vitamins, minerals and plant compounds that can help reduce inflammation and provide protective benefits for almost every aspect of our overall health, from our heart to the immune system and every single tiny cell.
So on your next grocery run, add these protein-rich fruits to your shopping cart.
Passion fruit
One cup of passion fruit contains about 5 grams of protein. It's also high in vitamin C. "Vitamin C is very helpful in terms of immune health, heart health, and skin, nail, and hair health because it helps with collagen synthesis," says Routhenstein.
Juicy passion fruit pulp is an ingredient in many desserts from around the world, including the Colombian mousse-like sweet esponjado de maracuya and the Australian favorite passion fruit pavlova. But you can just scoop out the inside and eat it as is, or spoon it into fruit salads, yogurt or oatmeal. Look for ripe passion fruit that smells sweet and has skin that is starting to wrinkle.
Guava
This tropical favorite is bright green on the outside and soft pink on the inside and has one of the highest protein contents of any fruit. clocking in at over 4 grams of protein per cup.
And that beautiful pink pigment comes from carotenoids, beta-carotene and lycopene, which give guava its antioxidant benefits, says Routhenstein: "These carotenoids are linked to reducing inflammation in the body, which is a risk factor for heart disease and many chronic diseases. conditions."
"Guava is very versatile and can be used in both sweet and savory dishes," adds Werner. "Replace tomatoes with diced guava and mix with your favorite salsa ingredients."
Avocado
Yes, avocados are fruits, even though they are not sweet. One cup of avocado cubes contains 3 grams of protein. Avocado is also a great source of potassium and heart-healthy monounsaturated fat. Routhenstein likes to swap pureed avocado for mayonnaise in tuna salad.
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"They're also high in fiber to aid digestion and keep us feeling full," says Brittany Werner, MS, RDN, director of coaching at the online nutrition coaching program Working Against Gravity.
Kiwi
Sweet and sour kiwi has about 2 grams of protein per cup And it also contains an enzyme that supports healthy digestion, Werner says, as well as potassium, which can help lower blood pressure, and fiber, which can help lower cholesterol.
When she's on a kiwi kick, Routhenstein chops it and adds it to many meals to add more dimension to the flavor profile, so don't be afraid to get creative!
Blackberries and raspberries
Don't be fooled by their size. These little berries are nutritional powerhouses. Blackberries contain 2 grams of protein per cup, and raspberries are just shy of that. Both are packed with fiber - about 8 grams in one cup - and antioxidants. They can also help regulate blood sugar levels, says Werner.
"Berries are very rich in anthocyanins," adds Routhenstein. "These are flavanols that help support the health of the brain, heart and blood vessels. They are also a good source of soluble fiber, which is very important for cholesterol management."
Berries go perfectly with homemade chia jam. Chia seeds add even more protein (about 2.5 grams per tablespoon), plus fiber to help balance blood sugar levels. Spread the jam on toast or pancakes, or use it as a topping for yogurt or oatmeal.
Cherries
The deep red hue of the cherry is due to its high content of anthocyanins, a powerful antioxidant. They are thought to reduce inflammation, which can be beneficial for people suffering from chronic inflammatory conditions, such as arthritis.
One cup of pitted cherries contains just under 2 grams of protein along with almost 4 grams of fiber. The small drupes also contain a good amount of potassium, which helps balance fluid levels for optimal hydration and overall health. Tart cherries in particular may also improve sleep, as they can increase melatonin production.
In addition to dessert, cherries also go well with pork, chicken or duck, and if you can find them frozen, they are an excellent way to boost a smoothie.
Jackfruit
Ripe jackfruit is subtly sweet, but the neutral flavor and meaty texture of unripe jackfruit makes it a great sub for shredded beef or pulled pork. It contains about 3 grams of protein and 3 grams of fiber per cup, as well as prebiotics to promote good gut health, says Routhenstein. While it won't replace the protein content in real meat, it is also an excellent source of vitamin C and potassium. You can find it fresh, but jackfruit is also useful in cans and bags.
Tomatoes
Don't forget that tomatoes are fruits too. There are about 2 grams of protein per cup of chopped or sliced tomatoes and they're also packed with lycopene - an antioxidant that has important benefits for the cardiovascular system, eye health and more.
Routhenstein likes to make shakshuka: a traditional Middle Eastern dish with eggs fried in a rich tomato sauce. She also likes to add chopped tomatoes and cucumbers to cottage cheese or plain Greek yogurt to make a savory protein-packed snack.
Pomegranate
Pomegranate seeds, or arils, have 2 grams of protein per cup. They are also a rich source of fiber and vitamin C.
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It can be a little tricky to remove the seeds from ripe poms, but you can also buy just the seeds in pre-packaged cups if you want to save some time and effort. The crunchy, slightly tart seeds are extremely versatile and go well with both sweet and savory dishes, from your morning yogurt to a hearty dinner salad. They also add a nice touch of deep red as a garnish in cocktails and holiday punches.
How much protein do I need?
Everyone's protein needs are a little different, so there is no one size fits all. "It depends on the person's age, gender and physical activity," says Routhenstein. For most people, this means one to 1.2 grams of protein per kilogram of body weight per day, or about 20 to 30 grams per meal.
Which foods contain the most protein?
Meat, poultry, fish, seafood, eggs and dairy products contain the most protein. These are complete proteins, just like quinoa and soy (such as tofu or edamame). Other good plant-based protein sources include beans, peas, legumes (such as lentils), nuts and seeds.
Which vegetables contain proteins?
All plants contain protein, but the best plant-based protein sources (on the production side) are green peas, spinach, leafy greens such as kale and mustard greens, broccoli, cauliflower, Brussels sprouts, asparagus and potatoes.
How to get more protein in your diet
- Make sure you eat protein with every meal.
- Choose protein-rich snacks such as cheese, nuts and seeds.
- Top oatmeal, salads, yogurt - and just about anything - with nuts and seeds for a boost of crunch, as well as protein and other essential nutrients.
- Look at cottage cheese. It's gone viral on social media lately for being a spicy, protein-rich addition to scrambled eggs, pancakes, toast, and pretty much everything else.
- Throw some legumes, like lentils and beans, into other recipes: soups and stews, salads, tacos.