Protein-Containing Fruits: Best Sources of Plant-Based Protein

When you think about protein, your brain likely goes to meat, eggs, dairy products, or plant-based sources like nuts and lentils. Fruits? They are probably at the bottom of the list. They are often viewed as primary sources of vitamins, fibre, water, and, in rare cases, protein. 

Yet here’s what might surprise you: certain fruits contain significantly higher amounts of protein than other foods, quickly making them a gem in a well-balanced diet.

 From the creamy guava to the exotic jackfruit, which has rightfully earned its place as a meat substitute in the vegan world, these fruits can function as life savers for people looking to increase their protein intake naturally. 

Be it a diehard fitness lover, a vegan looking for plant-based alternatives, or someone who loves uncovering exciting new nutritional truths, this article will give you a detailed analysis of the best protein-yielding fruits and how to add them to your diet seamlessly.

 Prepare to change your perspective about fruits. They aren’t simply delectable snacks. They are your strong allies, loaded with protein, on a journey to better health. Let’s take a closer look!

What is Protein? Understanding Its Role in the Body

Amino acids are the building blocks of proteins. The body has 20 different amino acids, which can be arranged in multiple orders. The body transforms these amino acids into new proteins, such as muscle and bone, along with other compounds like enzymes and hormones. Additionally, these amino acids can serve as a source of energy.^[1]

 Your body can produce some amino acids; this group of 11 is termed non-essential amino acids. There are also nine other amino acids that your body cannot create, which are termed essential amino acids. A sufficient amount of these essential amino acids needs to be consumed in the diet for the body to function correctly.

Protein requirements differ based on an individual’s age, weight, and activity level. However, most healthy and active men should consume 54 grams of protein per day, and healthy adult women should consume 46 grams of protein per day. Protein is essential to maintaining muscle mass and supporting optimal health.^[2]

Protein Content

To get a sneak peek at the protein content of protein-rich fruits, scan the table below. ^[3]  

Including these fruits in our diet can help provide needed protein that balances blood glucose levels, builds and maintains lean muscle, reduces appetite, and speeds up metabolism.

Fruits with Protein Content 

Though protein is rarely associated with fruits, a few offer protein that can help with dietary needs.

Adding such fruits to your diet can enhance the intake of essential vitamins, minerals, and fibre. The following are examples of fruits with protein content:

#1 Protein-Containing Apricots

Apricots are stone fruits, which means they have a hard stone in the center. Their orange flesh has a sweet taste and is rich in antioxidants, vitamins, and minerals.

Apricots are rich in beta carotene, a colourful pigment with strong protective effects on cells and other health advantages.

Dried apricots surpass their fresh counterparts in nutritional content when it comes to protein, offering up to 3.17 grams per 100 grams. Fresh apricots are not very high in protein but contain a decent amount of 1.47g/ 100g.  ^[4] 

With their sweet flavor and chewy texture, dried apricots are often added to high-protein snacks such as trail mixes.

Like any dried fruit, they have more calories than fresh apricots and are occasionally sweetened with added sugar, which should be limited for best health.

#2 Protein-Containing Avocado

Avocados are different from most fruits because they do not taste sweet. Instead, they are used in savory dishes.

Like other fruits, an avocado has a unique distinguishing quality: its higher protein content. A 100-gram avocado contains  2.95 grams of protein, making it a protein-rich fruit. ^[5]  

Besides being high in protein, avocados are packed with fibre, MUFA (Monounsaturated fatty acids), vitamin E, vitamin C, magnesium, and folate, making them a great health option.  

Blended or diced avocado can be added to various soups, salads, and grain dishes with its smooth buttery texture to increase fibre and protein intake.

Traditional mashed avocado can also be used as a sandwich spread to increase the nutritional value of high-protein sandwiches.

#3 Bael Fruit

The wood apple is a tropical fruit native to the Indian subcontinent and Southeast Asia. It is alternatively known as the Elephant Apple and Bael fruit.

With a tough exocarp, the wood apple has a pleasant-smelling mesocarp of an orange or yellow hue. The apple has numerous health benefits and contains 2.63g of protein per 100 grams. ^[6]  

Owing to its myriad fibres and antioxidants, it may enhance the immune system and assist in diabetes control. It may also improve skin health, aid in the digestive process, and control asthma symptoms.

You may have faced difficulty planning healthy meals or figuring out ways to increase your fibre intake. But have thought about whom to consult and how to approach it.  

 Aashirvaad Atta with Multigrains and their specially trained nutritionists developed the My Meal Plan test, which calculates your daily fibre intake and gives you an adequate meal plan that meets the requirements. 

#4 Fig

Figs are in the shape of a teardrop, belonging to the family of Ficus carica. It has a thumb-sized, edible purple or green peel containing hundreds of tiny seeds. Its flesh is pink in color and sweet.  

Per 100 grams of Figs, they are very nutritious, containing 2.03 grams of protein.^[7]  Adding figs to a balanced diet will improve health in numerous ways. Figs are rich in fibre, which helps control appetite and improves digestive health.

Compared to other fruits, figs contain a good amount of calcium, which, when included in the daily diet, helps maintain healthy bones, especially for people on a dairy or lactose-free diet.    

Figs with seeds and skin intact are best consumed raw. Simply remove the stem before taking a bite. For a savory taste, you can also add figs to salads or cheese boards, bake foods, or even grill them.

#5 Dates

With around 2.4 grams of protein per 100 grams, dried dates do not exceed but are still a form of protein-rich dried fruit.^[8] Further, they are well-known for their high dietary fibre content, which may improve digestion, gut health, and blood sugar control. 

Furthermore, dates are a source of potassium, magnesium, and iron, thus contributing to heart health, energy production, and overall well-being. Since dates are energy-dense fruit, their natural sugar content makes them perfect for people with an active lifestyle. 

Dates are popularly consumed independently, with nuts, or added to smoothies, oatmeal, or energy bars as a healthier sweetener. They also form an essential part of desserts and Middle Eastern cuisines.

#6 Jackfruit

Jackfruits are the largest fruits globally and can grow to a maximum weight of 110 pounds. These peculiar fruits contain several nutrients, including B vitamins, vitamin C, magnesium, potassium, and antioxidants such as carotenoids. 

Compared with other fruits, they also contain a reasonable amount of protein, 2.74 grams for every 100 grams. ^[9]

The raw jackfruit tastes like pineapple, while the young jackfruit is relatively bland. It can also be mixed with protein powder for a high-protein smoothie drink. The ripe one can be used as a plant-based meat substitute in tacos, soups, and stovetop curries.

#7 Protein-Containing Raisin   

Dried raisins provide approximately 2.57–2.76 grams of protein per 100 grams, making them a good source of plant-based protein.^[10] Eating a handful of raisins is considered an ideal snack as raisins may be a quick source of energy.

They are also rich in iron, potassium, and antioxidants that strengthen heart health and bones while facilitating energy production. 

Because raisins have a naturally sweet taste, they make an excellent addition to trail mixes and baked goods or can be topped onto cereals, yogurt, salads, and a wide variety of dishes.

#8 Protein-Containing Custard Apple

Providing around 1.62 grams of protein per 100 grams, the custard apple is a fruit rich in nutrients that contribute to a balanced diet.^[11] Aside from protein, the custard apple is rich in dietary fibre, which may assist in digestion, manage constipation, and promote gut health. 

Potassium and magnesium in custard apples help regulate blood pressure and heart health. Moreover, custard apples contain vitamin C and antioxidants that may help stimulate the immune system while combating free radicals and helping manage the chances of chronic diseases. 

You can eat the fruit fresh by scooping out the creamy flesh, blending it into smoothies, or using it in desserts like ice cream, yogurt, and fruit salads. 

A Brief Recap

Although most fruits have low protein content, some have more significant amounts than the rest. The most protein fruits include guava, avocado, jackfruit, figs, dried raisins, custard apple, apricots, and cherries. These fruits may assist you in meeting your protein intake for the day.

 Pairing these fruits with Greek yogurt, cheese, and high-protein protein is a great way to increase your protein consumption. Although it might be a fantastic addition to your diet, remember to savour it as part of a balanced meal plan.

It is best to seek specific recommendations on attaining a healthy lifestyle. Our certified nutritionist would be pleased to assist you. Use the link to schedule a consultation with us.

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