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10 High-Protein Fruits You Should Include In Your Diet

By: Priyanka Maheshwari Thu, 13 Oct 2022 2:03:49

10 High-Protein Fruits You Should Include in Your Diet

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way. Protein is made from twenty-plus basic building blocks called amino acids.

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight. For a 140-pound person, that means about 50 grams of protein each day and for a 200-pound person, that means about 70 grams of protein each day. It’s important to include healthy sources of protein in your diet each day.

When you think of protein, steak or chicken might come to mind. But if you’re not a big meat eater, you have other options to make sure you get the recommended amount of protein that your body needs. Worry not, because there are plenty of protein-rich Fruits available year-round.

Fruits are not traditionally rich in protein and they're generally not expected to be- they have higher levels of other important nutrients including fibre and carbohydrates. But they still offer some amounts of protein and when paired with other healthier sources of lean proteins, may still be included in a healthy diet. However, you cannot rely on consumption of even these protein-rich fruits to fulfil your daily Recommended Daily Intake (RDI) for protein.

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Raisins

This humble dried fruit is a fixture in all the festive offerings and is also added to a whole range of desserts. The golden raisins are nothing but de-hydrated or dried grapes. A 100 gram portion of raisins contains 3 grams of proteins, as per the data by United States Department of Agriculture.

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Guava

This Vitamin C-rich fruit is savoured raw or in salads, and is even added to juices and drinks for a flavourful punch. Guava is rich in fibre as a 100 gram portion of the fruit contains 5 grams of it, according to USDA, and the same portion contains 2.6 grams of proteins.

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Dates

This sugary sweet fruit has been consumed in Middle-eastern countries as a staple for centuries now. Pitted dates are stuffed with a variety of ingredients and are even consumed in the form of a sweetening paste for milkshakes and baked goods as well. A 100 gram portion of dates contains 2.45 grams of protein, along with 8 grams of fibre, as per data by the United States Department of Agriculture.

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Prunes

Another dried fruit that is relatively rich in protein is the prune. These are made by de-hydrating ripened plums and it contains a wide-range of essential minerals and vitamins, along with some important macro-nutrients. This includes 2.18 grams of protein per 100 grams, along with 7 grams of dietary fibre.

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Avocado

Avocado has a reputation for being a healthy source of fat but it contains a relatively high amount of protein too. And the monounsaturated fatty acids found in this fruit help reduce bad cholesterol. Avocados also contain plenty of blood pressure regulating potassium to keep you healthy all year round.

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Apricots (dried)

2g protein found in one cup of dried apricots. Dried fruit has concentrated values of nutrients like protein, but this can also mean that their sugar content is equally concentrated. So make sure to consume this in moderation. Aside from protein, apricots contain an exceptional amount of vitamin A and C that act as antioxidants and protect your body against free radical damage.

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Grapefruit

Grapefruit also contains a fair amount of protein. On top of that, it also has vitamin C and fiber. The fiber contributes to healthy weight loss by keeping you full for longer, while the vitamin C boosts your immune system in colder months.

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Blackberries

Blackberries are loaded with protein, fiber, vitamins, potassium, and antioxidants. They also contain vitamins A, E, C, to K, plus iron, calcium, magnesium, potassium, iron, folate, and anthocyanins. A cup of Blackberries will give you 2 grams of protein.

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Jackfruit

A cup of jackfruit will give you 3 grams of protein. It’s also up there in Vitamin C and fiber and rivals bananas for potassium.

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Kiwifruit

Kiwifruit is a magnificent sensory explosion of flavour unto itself; if you haven’t had the pleasure, it’s time you did. It also contains a fairly respectable 2.1 grams of protein per cup, not to mention nearly twice your daily Vitamin C.

You may consider adding these fruits to your diet, more for deriving other benefits from them, rather than looking at them as reliable sources of protein.

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