{"id":3276,"date":"2025-02-19T21:54:23","date_gmt":"2025-02-19T10:54:23","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/11-fruits-high-in-protein-for-a-healthy-diet.html"},"modified":"2025-02-19T21:54:23","modified_gmt":"2025-02-19T10:54:23","slug":"11-fruits-high-in-protein-for-a-healthy-diet","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/11-fruits-high-in-protein-for-a-healthy-diet.html","title":{"rendered":"11 Fruits High in Protein for a Healthy Diet"},"content":{"rendered":"

When it comes to\u00a0healthy snacking, fruit is hard to beat \u2014 it\u2019s loaded with\u00a0vitamins, minerals, and filling fiber. But if you\u2019re trying to lose weight and\/or build muscle, you may also be looking for ways to eat more protein.\u00a0So which high-protein fruits can help you up your protein intake while reaping all the benefits fruit has to offer?<\/p>\n

First things first: Fruit is never going to compete with chicken breast or salmon as a source of protein. Not only are they denser in the macronutrient, but they\u2019re also complete proteins, meaning they contain all nine essential amino acids.<\/p>\n

To be considered a \u201cgood source\u201d of any nutrient, a food must provide 10 to 19 percent of your recommended daily value per serving. A 150-pound person needs around 54 grams of protein per day, which means a fruit would need to provide at least 5 grams of protein to be considered a \u201cgood source.\u201d<\/p>\n

Depending on your weight, most of the fruits below will fall slightly short, but they\u2019re the best of the bunch when it comes to protein content.<\/p>\n

If you\u2019re looking to satisfy your sweet tooth and stay satiated, the high-protein fruits below have a slight edge in the muscle-building department.<\/p>\n

1. Guava<\/h2>\n<\/p>\n

One-cup serving: 112 calories, 4.2 g protein<\/strong><\/p>\n

This tropical fruit deserves a place on your shopping list \u2014 it also tops our list of\u00a0fiber-filled fruits, and just one serving provides more than your daily recommended intake of vitamin C.<\/p>\n

And while more studies are needed, some\u00a0research suggests\u00a0guava may benefit healthy blood sugar levels.<\/p>\n

2. Mulberries<\/h2>\n

\"Mulberries<\/p>\n

1\/4-cup serving: 90 calories, 3 g protein<\/strong><\/p>\n

This surprisingly satisfying snack is a sleeper among fruits that are highest in protein.<\/p>\n

Although mulberries are sold raw, you\u2019re most likely to find them dried \u2014 and a \u00bc-cup serving of dried mulberries provides 3 grams of muscle-friendly protein, along with vitamins A and C. Toss a few of these in a bowl of Greek yogurt and you\u2019ve got yourself a healthy high-protein snack.<\/p>\n

3. Jackfruit<\/h2>\n

\"Jackfruit<\/p>\n

One-cup serving: 157 calories, 2.6 g protein<\/strong><\/p>\n

This substantial, shreddable fruit has become a trendy\u00a0vegan meat substitute.<\/p>\n

And while it may not compete with other plant-based protein sources\u00a0\u2014 a half-cup serving of\u00a0firm tofu, for example, provides 11 grams of protein \u2014 you can still sneak in some extra protein by adding jackfruit to\u00a0vegan \u201cribs,\u201d nachos, pot pies and more.<\/p>\n

4. Apricots<\/h2>\n

\"Apricot<\/p>\n

One-cup serving: 74 calories, 2.2 g protein<\/strong><\/p>\n

Along with 2 grams of protein, a serving of sliced apricot provides belly-filling fiber and vitamins A and C.<\/p>\n

Be sure to eat them fresh \u2014 the dried apricots you see at the grocery store tend to be higher in sugar.<\/p>\n

5. Blackberries<\/h2>\n

\"Blackberries<\/p>\n

One-cup serving: 62 calories, 2 g protein<\/strong><\/p>\n

If you\u2019re eating a protein-rich diet to build lean muscle, blackberries provide a double punch: They contain manganese, a nutrient that is believed to aid protein synthesis and carb metabolism. They\u2019re also a great source of polyphenols \u2014 which may help reduce oxidative stress \u2014 specifically anthocyanins.<\/p>\n

Try this\u00a0Blackberry Smoothie, made with coconut water and mint, as a post-workout drink.<\/p>\n

6. Casaba Melon<\/h2>\n

\"Casaba<\/p>\n

One-cup serving, cubed: 48 calories, 1.9 g protein<\/strong><\/p>\n

Because melons are about 90 percent water, they\u2019re refreshing and hydrating \u2014 and this winter melon has around twice the protein per serving of its better-known cousin, the\u00a0honeydew.<\/p>\n

Snack on chilled cubes, or use it in a melon salsa to give tacos, poached fish, or grilled chicken breasts a kick.<\/p>\n

7. Oranges<\/h2>\n

\"Orange<\/p>\n

One large orange: 87 calories, 1.7 g protein<\/strong><\/p>\n

Being an excellent source of vitamin C isn\u2019t the only thing oranges have going for them \u2014 a large orange provides almost 2 grams of protein and more than 4 grams of fiber.<\/p>\n

Like other brightly colored fruits and vegetables, oranges contain folate and flavonoids, natural chemicals that have a potential beneficial link to\u00a0your overall health.<\/p>\n

Snack on whole oranges, or add slices to a salad or smoothie.<\/p>\n

8. Bananas<\/h2>\n

\"Banana<\/p>\n

One large banana: 121 calories, 1.5 g protein<\/strong><\/p>\n

Bananas aren\u2019t only popular because of their portability (although, hey, respect).<\/p>\n

This satisfying fruit \u2014 which is\u00a0technically a berry\u00a0\u2014 also provides 3.5 grams of fiber, along with\u00a0potassium and unrefined carbs. Enjoy them with some peanut butter for a high-protein snack.<\/p>\n

9. Raspberries<\/h2>\n

\"Raspberries<\/p>\n

One-cup serving: 64 calories, 1.5 g protein<\/strong><\/p>\n

Raspberries \u2014 which are technically\u00a0not\u00a0berries \u2014 are basically nature\u2019s Sweet-Tarts.<\/p>\n

This sweet and sour snack not only provides 1.5 grams of protein, but it also contains fiber and has a\u00a0lower sugar content\u00a0than many other fruits.<\/p>\n

Bring a serving to work to rebound from the after-lunch slump, or add them to a salad for a bit of tang.<\/p>\n

10. Peaches<\/h2>\n

\"Peach<\/p>\n

One medium peach: 59 calories, 1.4 g protein<\/strong><\/p>\n

Don\u2019t run from this fuzz: Peaches provide vitamin C and contain just over 2 grams of fiber and 1.4 grams of protein.<\/p>\n

Eat them whole, skin and all \u2014 and stay far away from the syrupy canned varieties.<\/p>\n

11. Avocado<\/h2>\n

\"avocado<\/p>\n

1 fruit, without skin and seed: 227 calories, 2.7 g protein<\/p>\n

Containing heart-healthy fats, fiber, and vitamins and minerals, avocados are a powerhouse fruit. They even help your body absorb other nutrients better, like vitamin E and other fat-soluble nutrients.<\/p>\n

Plus, their versatility makes them easy to add to your favorite foods: toast, tacos, salads, smoothies, sushi, and more.<\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

When it comes to\u00a0healthy snacking, fruit is hard to beat \u2014 it\u2019s loaded with\u00a0vitamins, minerals, and filling fiber. But if you\u2019re trying to lose weight and\/or build muscle, you may also be looking for ways to eat more protein.\u00a0So which high-protein fruits can help you up your protein intake while reaping all the benefits fruit […]<\/p>\n","protected":false},"author":1,"featured_media":3277,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3276","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/3276","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=3276"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/3276\/revisions"}],"predecessor-version":[{"id":3278,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/3276\/revisions\/3278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/3277"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=3276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=3276"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=3276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}