8 fruits rich in protein to lose weight and gain muscle

Fruits are rich in nutrients and essential for the body. They are an essential part of our balanced diet because they are full of vitamins, minerals, potassium, flavonoids and fiber.
Fruits contribute to healthy digestion process, prevent constipation and maintain intestinal health. Fruits are generally low in calories, high in energy and promote weight management. Regular consumption of fruits will reduce the risk of heart disease and other chronic diseases like stroke, certain cancers and type 2 diabetes. Fruits are rich in vitamins A, C and E and also contribute to the health of the skin.
The World Health Organization (WHO) recommends consuming 400 grams of fruit per day for optimal health.
Although fruits are generally not considered protein-rich foodsthere are a few exceptions that can help you build muscle strength. While plant-based and protein-based diets are well known for their weight loss benefits, fruits are rich in antioxidants and vitamins. There are, however, 8 protein-rich fruits according to the U.S. Department of Agriculture, they contain more than one gram of protein.
Passion fruit
One cup of raw tropical fruit contains about 5 grams of protein. Passion fruit is rich in fiber, calcium, vitamin A and vitamin C. It helps boost immunity and eye health. The fruit also supports heart health and helps regulate blood pressure. It also contains magnesium, essential for muscle and nerve functioning. Its high fiber content aids digestion, promotes gut health and helps regulate blood sugar levels, making it beneficial for diabetics. Passion fruit is also an excellent source of antioxidants, which fight free radicals and reduce inflammation, potentially reducing the risk of chronic diseases like heart disease and cancer.

Jackfruit
Jackfruit is often eaten fresh when ripe and added to whole foods when unripe, as it provides an alternative to pork and other plant-based foods. One cup of jackfruit contains 2.8 grams of protein. The fruit is rich in vitamins S, B and C and contains a good amount of potassium, magnesium and manganese.

Grenade
1 cup of pomegranate equals 2.9 grams of protein and the fruit is rich in antioxidants and provides dietary fiber and fatty acids. The seeds of the fruit are edible and contain anti-inflammatory acids that contribute to heart health. It also helps reduce LDL (“bad”) cholesterol and may increase HDL (“good”) cholesterol.

Apricots
1 cup of raw apricots equals 2.3 grams of protein and 1 cup of dried apricots equals 4.4 grams of protein. Apricot is a stone fruit that is only eaten in its raw state. It is rich in fiber, antioxidants, iron, vitamins C and E. Apricots reduce inflammation and are also recommended by dietitians to prevent cancer.
Blackberries
1 cup of raw blackberries equals 2 grams of protein and they are rich in antioxidant properties. The bioactive compounds they contain contribute to gut health, and according to a few studies, the fruit also helps reduce the risk of cancer.
Guava
One cup of guava is equivalent to 1.4 grams of protein and is rich in vitamin C, potassium and fiber. Guava is often compared to strawberries or pears because of its flavor. Guava has special significance as a fruit because it can be eaten raw, added to smoothies, salad and even jams.

Raisins
Raisins or sultanas are very small but very rich in nutrients. Raisins are beneficial for gut health and also improve heart health. The American Heart Association has noted that raisins help manage blood pressure thanks to their potassium content. The recommended amount of intake is a handful.

Orange
Orange is a citrus fruit and contains 1.2 grams of protein in 1 whole fruit. Orange is a good source of vitamin C and the fruit can be eaten raw, in the form of paste, jam, marmalade and even fresh juice. Oranges are considered healthy for the immune system because they are nutrient-rich foods.