5 fruits with more proteins to add to your diet


In addition to vegetables, beans and nuts, although in smaller quantities, fruits can also provide you with vegetable proteins. Plant-based protein tends to be lower in saturated fat, contains no cholesterol, provides fiber, and other health-promoting nutrients.

The National Academy of Medicine recommends that adults consume a minimum of 0.8 grams of protein for every kilogram of body weight per day. For a 140-pound person, that means about 50 grams of protein per day. A cup of fruit can provide you between 1 and 10% of the daily value for protein.

Fruits with higher protein content

1. Guavas

guava
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One cup of guavas provides 4.2 grams of protein; in every 100 g of fruit there are 2.6 g of protein.

Guavas are a fruit extremely rich in vitamin C. One cup provides 376 mg of vitamin C, the 419% of the recommended daily value. Vitamin C is an antioxidant and contributes to the proper functioning of the immune system to protect the body against disease.

2. Avocado

avocado
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A cup of avocado provides 3 g of protein; in every 100 g of fruit there are 2 g of protein. Avocados are rich in nutrients and with multiple benefits for your health.

Avocados provide good fats, fiber, vitamins, and minerals like potassium, magnesium, zinc, vitamin C, vitamin E, vitamin K, and vitamin B 6. They can promote the health of your heart, eyesight, skin, help digestion and cognitive function.

3. Apricots

apricot
Photo: Tetyana Kovyrina / Pexels

One cup of apricots provides 2.2 grams of protein; in every 100 g of fruit there are 1.4 g of protein. Apricots are a low calorie fruit (44 cal. In a cup) that provide you with antioxidants like beta-carotene, vitamin C (17% of the daily value), and flavonoids like chlorogenic acids, catechins, and quercetin.

4. Kiwi

Kiwi
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A cup of kiwi provides 2.1 g of protein; in every 100 g of fruit there are 1.1 g of protein. Kiwis are also a very good source of vitamin C, one cup provides 166.9 mg of this antioxidant vitamin, (185% of the daily value). Vitamin C is necessary to produce collagen and that improves the absorption of iron present in foods of plant origin.

5. Blackberries

berry
Photo: Daria Shevtsova from Pexels

One cup of blackberries provides 2 grams of protein; in every 100 g of fruit there are 1.4 g of protein. Blackberries provide vitamin C and are rich in anthocyanins. Anthocyanins are chemicals with antioxidant and anti-inflammatory effects that support brain health, can have neuroprotective effects and reduce the risk of cognitive decline.

Protein is an essential macronutrient for your body. Proteins are used to build and repair tissues, help you fight infection, and also for energy.

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