 |
| pexels/Photo by Jane Trang Doan |
Your body needs protein to do important things like building muscles, fighting sickness, and making hormones. How much protein you need depends on things like how old you are, how much you weigh, and how active you are. For most active folks, they probably need about 0.54 to 0.9 grams of protein for each pound they weigh (or 1.2 to 2 grams for each kilogram) every day to keep their muscles strong and stay healthy.
Some foods have lots of protein, like beans, chicken, eggs, and Greek yogurt. But fruits don't have much protein, usually less than 1% of their weight. However, some fruits have a bit more protein than others.
1. Guava
 |
| pexels/Photo by Quang Nguyen Vinh |
Guava is a delicious tropical fruit that tastes both sweet and tangy. It's not just tasty; it's also really good for your health because it's packed with important nutrients like vitamin C and fiber. When you eat guava, you're giving your body a boost of these essential things that help keep you strong and feeling good.
One amazing thing about guava is that it's one of the fruits with the most protein. In just one cup of guava, you can get about 4.21 grams of protein. That's a lot compared to other fruits! Protein is important because it helps your body build and repair tissues, like muscles. So, when you eat guava, you're giving your body a nice protein boost.
Not only does guava give you protein, but it's also packed with vitamin C. In fact, just one serving of guava gives you 376 milligrams of vitamin C. That's more than 400% of what you need for the whole day! Vitamin C is like a superhero for your body. It helps your immune system work well so you can fight off germs and stay healthy. Plus, it helps your body make collagen, which is a protein that keeps your skin and bones strong. And on top of all that, vitamin C acts like a shield, protecting your cells from getting hurt. That means it helps prevent diseases and keeps you feeling your best.
So, next time you're looking for a healthy snack, consider slicing up some fresh guava and adding it to yogurt. Or, if you want an extra protein boost, try eating guava with nuts. Either way, you'll be treating your body to a delicious and nutritious snack that'll keep you feeling great.
2. Avocado
 |
| Photo by Matthias Oben/pexels |
Unlike most fruits, avocados aren't sweet and are usually enjoyed in savory dishes. What makes avocados special is their higher protein content compared to other fruits. For example, a 201-gram avocado contains 4.01 grams of protein, making it one of the fruits with the most protein. Besides protein, avocados are packed with other important nutrients like fiber, vitamin E, vitamin C, magnesium, and folate, which makes them very healthy to eat.
You can easily add avocados to your meals for an extra boost of fiber and protein. Try topping your salads, soups, or grain dishes with sliced or diced avocado. You can also mash avocados and use them as a nutritious alternative to traditional spreads like mayo or mustard on your sandwiches. By adding avocados to your diet, you'll be making a delicious and healthy choice.
3. Jackfruit
 |
| Photo by Anna Tarazevich/pexels |
Jackfruits are the largest edible fruits in the world, with some growing as heavy as 110 pounds! These unique fruits are packed with nutrients like B vitamins, vitamin C, magnesium, and potassium, making them very healthy. They also contain protective plant compounds called carotenoid antioxidants and have a relatively high protein content for fruits, offering 2.84 grams of protein per cup.
Raw jackfruit tastes sweet, similar to pineapple, while unripe jackfruit has a milder flavor. You can blend ripe jackfruit with protein powder to make a protein-rich smoothie. On the other hand, unripe jackfruit can be used as a plant-based meat alternative in dishes like tacos, soups, and curries. Adding jackfruit to your meals is a great way to enjoy a nutritious and versatile fruit.
4. Kiwi
 |
| Photo by Mareefe/pexels |
Kiwifruit, commonly known as kiwis, are small, oval-shaped fruits with impressive nutritional benefits. Kiwis are packed with vitamins and minerals such as folate, and vitamins C, E, and K. They also have more protein than many other fruits, with just under two grams of protein per cup.
In addition to their protein, vitamins, and minerals, kiwis are a good source of fiber. This makes them a great snack choice, especially for those with constipation, as they help soften stools and support regular bowel movements.
Kiwis are delicious when added to high-protein dishes like overnight oats and yogurt bowls. They can also be enjoyed as a snack with high-protein foods like cheeses, nuts, and seeds. This makes kiwis not only tasty but also a healthy option to include in your diet.
5. Pomegranate
 |
Photo by Jessica Lewis/pexels |
Pomegranate seeds, or arils, are surprisingly high in protein, with 2.9 grams per cup. Besides protein, these seeds are packed with fiber, which is great for your digestive system and heart. They also contain powerful antioxidants and anti-inflammatory compounds like anthocyanins and organic acids.
Studies have shown that eating pomegranate seeds or drinking pomegranate juice can improve several aspects of health. They can boost cognitive function, reduce risk factors for heart disease, and help with recovery after exercise.
Pomegranate seeds are very versatile. You can use them as a nutritious topping for salads, yogurt parfaits, and grain bowls. They are also delicious on their own as a sweet and crunchy snack and pair well with high-protein foods like cottage cheese. Including pomegranate seeds in your diet is a tasty and healthy choice.
6. Apricots
 | |
|
Apricots are a type of stone fruit, meaning they have a pit or stone in the center. The bright orange flesh of apricots is sweet and loaded with antioxidants, vitamins, and minerals. They are especially rich in beta-carotene, a powerful compound that helps protect cells. Research suggests that high levels of carotenoids in the blood may lower the risk of certain diseases, like breast cancer.
Apricots also have a good amount of protein for a fruit, with 2.31 grams per cup when fresh. You can enjoy apricots fresh or dried. Dried apricots have even more protein, offering 4.41 grams per cup. They have a chewy texture and sweet taste, making them a popular ingredient in high-protein snacks like trail mix. However, keep in mind that dried apricots are higher in calories and sometimes have added sugar, which should be limited for optimal health.
7. Blackberries
 | |
|
A one-cup serving of raw blackberries provides two grams of protein, which is more than most fruits. Blackberries are also rich in other nutrients like fiber, vitamin C, vitamin K, and manganese.
One cup of blackberries has 7.63 grams of fiber, covering 28.5% of the Daily Value (DV). High-fiber foods are great for your health, especially for digestion. Eating more fiber helps good bacteria grow in your intestines, strengthens your gut, and keeps your bowel movements regular and comfortable.
Increasing your fiber intake can also reduce the risk of health problems like heart disease, colon cancer, and diverticulitis, which is a condition where small pouches in your intestines get infected or inflamed.
You can enjoy blackberries as a snack or add them to high-protein dishes like yogurt parfaits for a nutritious boost.
8. Passion Fruit
 |
| Photo by Any Lane/pexels |
Passion fruits are tropical fruits with a strong, sweet, and tart flavor. You can eat them raw, and they're often used to make drinks like juices and smoothies.
Passion fruit is full of antioxidants, including vitamin C, carotenoids, and polyphenol compounds. These antioxidants are great for your health because they protect your cells from damage and reduce inflammation.
A 100-gram serving of fresh passion fruit contains 2.2 grams of protein, making it a good option for adding more protein-rich fruits to your diet.
Since passion fruit is quite acidic, it's best to mix it with other ingredients to balance its strong taste. Try adding passion fruit to protein shakes or smoothies, or enjoy it with high-protein snacks like cheese and nuts.
.webp)
0 Comments