Don’t neglect fruit when trying to add more protein to your diet.
Fruit may not be on the list of high-protein foods, but some options can provide the essential macronutrient, with the added benefit of fruit’s more abundant components like fiber, vitamins, and antioxidants.
Protein is important for satiety, tissue repair and muscle growth. High-protein diets have long been popular for weight loss. More recently, plant-based diets have also gained attention because they help people lose weight and provide other health benefits.
Compared to other plants, like beans, legumes, nuts and seeds, fruits contain less protein, confirms registered dietitian Natalie Rizzo, TODAY’s senior nutrition editor.
“But every gram of protein counts, especially if you’re following a plant-based diet,” says Rizzo, noting that most people need at least 20 grams of protein per meal.
“The sugar in fruit is a perfectly healthy addition to the diet and provides energy for daily activities and exercise.”
Eating fruit also has many benefits, including nutrients like vitamins A, C, E and D; potassium, magnesium, antioxidants, plant compounds and fiber.
“That said, I view the protein in fruit as an additive, rather than something you rely on for your protein intake,” says Rizzo.
For example, getting 2 grams of protein from blackberries is a good addition to the other proteins on your plate, but eating 5 cups of blackberries to get 10 grams of protein is “probably overdoing it” on that food, explains she said.
Here are the fruits that contain the most protein. They contain 1 gram or more of protein per serving, according to the U.S. Department of Agriculture, which is considered high for fruit, Rizzo says.
Passion fruit
The tropical fruit was previously described as having aromatic “golden jelly-like flesh” surrounded by a hard, wrinkled outer rind in the TODAY.com report. It also contains fiber, calcium and vitamins A and C.
The pulp can be eaten raw, as a yogurt topping, or added to juices and drinks.
Jackfruit
When ripe, jackfruit – a relative of figs and breadfruit – is eaten like any fresh, sweet fruit. However, the unripe fruit attracts a lot of attention because it has the consistency of chicken or pork and can be used as an alternative to meat in plant-based diets. Jackfruit can be grilled, sautéed, or added to stews.
Grenade
The ruby red seeds in a pomegranate are rich in antioxidants and provide dietary fiber, fatty acids, and essential vitamins and minerals.
According to dietitians, almost 30% of the fruit’s seed weight contains anti-inflammatory fatty acids that benefit heart health.
Apricots
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1 cup sliced fresh raw fruit, 2.3 grams protein
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1 cup dried apricot halves, 4.4 grams of protein
The stone fruit contains fiber, antioxidants, iron, and vitamins C, E, B6, and A. Studies have shown that apricots contain “many important compounds” that reduce inflammation. The fruit is delicious when eaten fresh or as a dried snack. Apricots are also on the list of foods that dietitians eat to prevent cancer.
Blackberries
The deep bluish-purple hue of blackberries comes from bioactive compounds found in the fruit and is a sign of powerful nutrients. The antioxidant properties of berries “appear to offer a notable armamentarium that reduces cancer risk,” according to studies. The fiber in blackberries also supports gut health.
Guava
This tropical fruit is rich in antioxidants, vitamin C, potassium and fiber. Guava has a sweet-tart flavor that is often compared to that of a strawberry or pear. It can be eaten raw, added to a smoothie or salad, or made into jam.
Raisins
Small but nutritionally powerful raisins promote satiety, benefit the gut, and improve heart health due to their high fiber content, studies show.
Raisins contain potassium to manage blood pressure, notes the American Heart Association, and are among the healthy snacks recommended by cardiologists.
Naturally sweet, raisins are high in calories, so it’s best to limit your serving size to a handful.
Citrus
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1 orange, 1.2 grams of protein
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1 grapefruit, 2.3 grams of protein
Known as good sources of vitamin C, important for a healthy immune system, oranges and grapefruit also contain plenty of fiber and potassium. They are rich in nutrients and low in calories. These fruits also contain a lot of water, so they are hydrating and can help promote satiety.
Cantaloupe
A notable feature of cantaloupe is its high vitamin A content, says registered dietitian Samantha Cassetty. One cup provides 40 percent of the recommended daily intake, mostly in the form of beta-carotene, which is essential for eye health and immune function, she notes.
Cantaloupe works well in fruit salads, smoothies and desserts.
This article was originally published on TODAY.com
