Top 10 High Protein Fruits: You Must Add To Your Diet

In the world of nutrition, protein takes the spotlight when it comes to building muscles and muscle repair.

If I ask you think about a protein meal~ you might imagine a juicy steak, some dairy products or even legumes.

However…

Fruits can be a great helping hand on providing that extra protein to reach your goal.

So buckle up and let us dive straight into the world of high protein fruits.

Top high protein fruits

1. Guava
2. Cantaloupe
3. Blackberry
4. Kiwi
5. Jackfruit
6. Apricot
7. Raspberries
8. Avocado
9. Banana
10. Peach

Guava 4.2g Protein

Right on the top of the list, we have a tropical fruit called guava. If you are looking for a protein-packed fruit then guava is your best friend.

On average, one cup (about 165 grams) of guava contains approximately 4.2 grams of protein and 112 calories.

Other Nutritional Value

Guava is loaded with vitamin C, containing nearly four times more than your average orange. In one cup (165g) you will receive 228.3 milligrams of vitamin C.

C vitamins stimulate the production of white blood cells~ which enhances your immune system and protects you from common illnesses & infections.

Guava also contains potassium and soluble fiber, contributing to a healthy heart.

Potassium helps regulate blood pressure levels, reducing the risk of hypertension and cardiovascular diseases.

The fiber content helps lower cholesterol levels by binding to cholesterol in the digestive system and preventing its absorption.

Unique Way To Include It In Your Diet

If you like a combination of sweet and spicy flavors then you will absolutely love the guava chutney.

Ingredients you need:

• One guava
• Cinnamon
• Chilli powder
• Garlic
• Ginger

1. Cook down guava in a saucepan with the spices~ ginger, garlic, cinnamon, and a hint of chili powder to make a flavorful chutney until it’s a paste-like texture.
2. You can enjoy it as a condiment alongside grilled meats, spread it on sandwiches, or use it as a dip for crackers and cheese.

Cantaloupe 1.5g Protein

Cantaloupe, also known as muskmelon is a juicy fruit that is a popular choice during the summertime.

A cup (165g) contains around 1.5g of protein with 54 calories.

Other Nutritional Value

Cantaloupe gets its bright orange color due to an antioxidant called beta-carotene. This protects your cells from any harmful free radicals~ lowering your risk of facing chronic diseases such as heart disease.

Additionally, its high water content contributes to maintaining proper hydration levels in the body, especially during hot summer months (sometimes doing a better job to hydrate you than with just plain water).

Unique Way To Include It In Your Diet

If you are a fan pineapple pizza (Not me personally), then you might enjoy a grilled cantaloupe.

Ingredient you need:

• Cantaloupe
• Grill or grill pan
• Olive oil
• Honey

1. Preheat your grill or a grill pan to medium heat.
2. Cut the cantaloupe into thick wedges, without including the seeds.
3. Lightly brush each slice with olive oil to get the nice grill marks.
4. Cook for about 2-3 minutes on each side or until you see grill marks forming.
5. Once done transfer it to a plate and drizzle some honey.
6. This can be served as a side dish or put together with other meals such as burgers.

Blackberries 2.3g Protein

Blackberries are part of the ‘superfood‘ club, so you know you are in for a nutritional treat.

A cup of blackberries provides 2.3g of protein and 71 calories.

Other Nutritional Value

By just having one cup (165g) of blackberry, it can provide you with nearly half of the recommended value of manganese.

Manganese is important for many aspects such as bone health, connective tissue formation, glucose regulation, and immune response.

It’s also high in vitamin C (not as much as guava), filling up 30% of the recommended value with each cup.

Unique Way To Include It In Your Diet

The best method that I think is the best way to include blackberry, is by making an amazing Jam!

Ingredient you need:

• 660g washed blackberries
• 200g white granulated sugar
• 1 tablespoon of lemon juice
• 1 teaspoon of butter

1. Put all of the ingredient in a saucepan.
2. Bring it to a medium heat and stir the mixture.
3. Get the mixture to a boil and simmer it down for 45-60 minutes or until the jam thickens to your desired consistency( stir occasionally to prevent sticking and burning).
4. To fully know when the jam is done, you can do a wrinkle test. Place a small amount of the jam on a chilled plate and let it cool for a few seconds. If it wrinkles when you push it gently with your finger, it’s ready.
5. Once it’s ready, allow it to cool down, and then transfer it to a clean jar.

Kiwi 2.3g Protein

Despite kiwi being a smaller fruits compared to the ones in this list, surprisingly it does not fall short on the protein content.

One cup (165g) of kiwi contains around 2.3g of protein and 100 calories.

Other Nutritional Value

An important nutrient that you will receive is vitamin K~ one kiwi contains 40.3 mcg of this vitamin.

One of the major importance of the k vitamin is its involvement in blood clotting. It activates certain proteins that are necessary for the clotting process which prevents excessive bleeding.

The vitamin K is also needed for the production of proteins which are involved in bone mineralization and formation.

So Consuming an adequate amount of the vitamin will contribute to maintaining strong and healthy bones~ while reducing the risk of fractures and osteoporosis.

Unique Way To Include It In Your Diet

If your life motto is ‘Health is Wealth‘ why create a bowl of goodness through a kiwi salad.

Ingredient you need:

• 4 kiwi
• Olive oil
• Honey
• 2 Cucumber
• Lettuce
• Feta cheese
• Lemon juice
• Salt & pepper
• Walnuts (optional)

1. In a large bowl firstly put 4 tablespoons of olive oil. Then follow it up with 5 tablespoons of lemon juice and 3 tablespoons of honey.
2. Stir the mixture until all the ingredients are combined.
3. Chop up your kiwis, cumbers, lettuce and toss them in your bowl.
4. How much feta cheese you want is all up to you. After deciding, put it in the bowl as well.
5. Using a spatula, combine everything together, so the dressing gets all over the salad.
6. Sprinkle the seasoning to fit your taste buds. 
7. You can add some crushed walnuts for an added crunch as an optional option. 

Jackfruit 3g Protein

Have you ever tried a fruit that has the texture of meat? In which some people even compare its taste with pulled pork.

While it may sound weird and even a little bit disgusting. But once you try it you will fall in love with its flavors.

In every cup (165g) it comes to 3g of protein and 155 calories.

Other Nutritional Value

Additional nutrients you get is b6 vitamin.

They are essential for producing protein that carries oxygen around the body called hemoglobin and the formation of red blood cells. 

Furthermore, jackfruit also contains magnesium~ it regulates the contraction and relaxation of muscles. While also helping to maintain the normal nerve function, supporting cognitive processes, and contributing to overall brain health

Unique Way To Include It In Your Diet

To complement it’s texture we can create a pulled jackfruit dish.

Ingredients you need:

• Ripe fresh jackfruit (around 800g)
• Olive oil
• 1 onion (diced)
• 3 cloves of garlic (minced)
• 1 teaspoon paprika
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup barbecue sauce
• 1 cup vegetable stock
• Buns or rolls for serving

1. Cut open the jackfruit and remove the seeds. We only want to use the yellow flesh in this dish.
2. Heat up your oil in a large pan at a medium heat.
3. Fry your onion and garlic until golden brown.
4. Throw in your jackfruit into the pan and fry it for another 5 minutes.
5. In a small bowl, combine all the seasonings and sprinkle them over the jackfruit.
6. Add in your barbecue sauce and vegetable stock.
7. Reduce the heat to low, cover the pan, and let it simmer for 30-40 minutes.
8. Transfer the fruit onto a baking tray and put it in the oven at 350 degrees for an hour.
9. Take it out once the time is done and serve it on a bun or a roll.

Apricot 2.3g Protein

Apricots are small, orange fruit with a slightly tart and sweet flavor.

There is 2.3g of protein and only 79 calories in every cup (165g) of apricot.

Other Nutritional Value

Apricots are rich in vitamin A, which is essential for maintaining healthy vision, supporting immune function, and promoting skin health.

Additionally, they are a good source of antioxidants including beta-carotene. This helps protect cells from oxidative damage and reduces the risk of chronic diseases.

Unique Way To Include It In Your Diet

One way that I have been enjoying apricots is by eating them in a dried form. You can buy them from your local stores or here is a method for making them at home.

Ingredients you need:

• 6 Apricots
• Lemon juice

1. Firstly preheat your oven to 60 degrees
2. Wash your apricots and cut them into sizes that you like.
3. Soak the slices in lemon juice and water for 10 minutes to prevent the apricot from browning too much.
4. Dry out the slices with a towel and place them on a baking tray.
5. Place them inside the oven and make sure to keep the oven door slightly open to help moisture escape
6. The drying can take from 4-8 hours. So every hour flip the slices over to dry out each side evenly.
7. Make sure the dried apricots are slightly leathery & pliable and not overly dry or crispy.
8. Once done take it out of the oven and let it cool down before transferring it into an airtight container.

Raspberries 2g of protein

Fun fact: raspberries come in four colors: red as you may know, purple, gold, and black.

Every cup (165g) has 2g of protein with 87 calories.

Other Nutritional Value

Raspberries have been shown to reduce oxidative stress.

If oxidative stress starts accumulating in your body, this can damage your proteins and cells.

Another nutritional value you receive is manganese, which supports bone development, metabolism, and antioxidant activity.

Unique Way To Include It In Your Diet

Raspberries fresh and sweet taste works great in salsa.

Ingredients you need:

• 1 cup (165g) raspberries
• 1/2 cup diced red onion
• 1 jalapeño pepper, seeded and finely chopped
• 1/4 cup chopped fresh cilantro
• 1 tablespoon lime juice
• 1 tablespoon honey or maple syrup (optional)
• Salt and pepper

1. Wash your raspberry and pat them down with a clean towel.
2. Put the raspberry in a bowl and lightly mash them with a spoon. Don’t fully mash them, leave them slightly chunky.
3. In a separate bowl combine the mashed raspberries, diced onion, chopped jalapeño pepper, chopped cilantro, lime juice, and honey or maple syrup (optional).
4. Stir the mixture properly and sprinkle in the seasonings to your preference.
5. Allow the salsa to sit for about 10-15 minutes to let the flavors meld together before serving.

Avocado 3g of protein

Avocados are a unique fruit known for their creamy texture and rich flavor. However they are high in calories, so if you have a goal of weight loss, adding this fruit might get difficult.

One cup (165g) of avocado contains 3g of protein and 264 calories.

Other Nutritional Value

Avocados are relatively high in calories due to their fat content, but most of the fat is monounsaturated fat, which is considered heart-healthy.

This is because it reduces the bad cholesterol in the body that is known to clog your blood vessels and lead to problems such as heart attacks.

Unique Way To Include It In Your Diet

To complement its creamy taste, we can prepare a guacamole dip or spread.

Ingredients you need:

• 2 ripe avocados
• 1/4 cup diced onion
• 1 small tomato, diced
• 2 tablespoons freshly squeezed lime juice
• 1/4 cup chopped fresh cilantro
• Salt and pepper to taste

1. Cut the avocado in half and scoop out the flesh into a bowl
2. Add lime juice, then mash up the avocado using a fork.
3. Toss in the rest of the remaining ingredients one by one and mix them together
4. Taste the guacamole and adjust the seasoning by adding more salt, lime juice, or any other herbs to suit your taste preferences.

Banana 1.8g of protein

 Just recently I found out that the most popular fruit worldwide is the banana~ Don’t believe me? Click the link here.

In every cup of banana, there is 1.8g of protein and 147 calories.

Other nutritional value

Bananas are one of the top fruits that contain the most potassium.

Potassium helps maintain the balance of fluids in the body by working together with sodium to regulate fluid levels. You can think of potassium allowing water to enter the cell and sodium letting water out of the cell.

Unique Way To Include It In Your Diet

If you are looking for a new breakfast recipe to try, then give a banana pancake a go.

Ingredients you need:

• 1 ripe banana
• 1 cup (165g) all-purpose flour
• 1 tablespoon granulated sugar
• 1/4 teaspoon salt
• 1 cup milk
• 1 large egg
• 1 teaspoon vanilla extract
• Olive oil

1. Peel your banana and mash it in a bowl until it becomes a smooth puree.
2. In another bowl add the egg, milk, salt, sugar, vanilla extract, and flour
3. Add the mashed banana to the mixture and mix it again.
4. Heat olive oil on a non-stick pan over a medium heat.
5. Once the oil is heated, pour in 1/4 of the pancake mixture.
6. Flip the pancake when you see a few bubbles forming on the surface.
7. Cook the other side for 1-2 minutes and repeat the process for the rest of the batter.

Peach 1.5g Of Protein

Peaches originated from China, and have been cultivated for over 4000 years.

With every cup of peach, it provides 1.5g of protein and 64 calories.

Other Nutritional Value

Vitamin E is one nutritional value that you receive from a peach. It acts as an antioxidant and protects your cells from harmful free radicals.

Also, some studies have shown it plays a role in supporting a healthy immune system.

Unique Way To Include It In Your Diet

The best method for heightening peach sweetness that I have tried is by grilling it. 

Ingredients you need:

• 2 Ripe peaches
• Cooking oil
• Honey
• Cinnamon
• Grill or a grill pan

1. Cut your peach in half and brush it all around with cooking oil.
2. Drizzle a small amount of honey on each side of the peach.
3. Lightly sprinkle cinnamon over the surface of the peach.
4. Heat up the grill on a medium heat.
5. Place the peach (on its flesh side) on the grill, leave it for about 3-4 minutes, and flip them over for another 3-5 minutes.
6. Let them cool for a couple of minutes before serving.

Conclusion

High protein fruits are a fantastic addition to increasing your protein intake during the day to help build muscle.

What’s excellent about fruits is not only that they offer protein value, but are packed with various essential nutrients, vitamins, and minerals that contribute to overall health and well-being.

From the vitamin C-rich guava to manganese from blackberries and the potassium-rich bananas~ each fruit has its unique nutritional profile and benefits.

Besides eating them normally, there are numerous creative ways to include these fruits in your meals such as enjoying them grilled or creating a salsa.

Cheers to a fruitful and protein-packed journey toward a healthier you!