Fruits aren't typically associated with high protein content. Instead, they're more often linked to carbohydrates, which many try to reduce for weight loss. However, fruits play a vital role in the healthy Mediterranean diet, widely recommended by experts for maintaining a healthy weight.
So, instead of only counting the carbs in fruits, consider their protein content as well. Here's a list of fruits that offer not just vitamins and minerals but also a notable amount of protein:
1. Avocado
Though often considered a vegetable due to its savory taste, avocado is actually a fruit because it grows on trees. It's rich in healthy fats and contains a significant amount of protein.
Protein content: One cup of mashed avocado: 4.6g.
2. Guava
This aromatic fruit is packed with Vitamin C and protein. Be sure to eat the seeds and peel — they're highly nutritious.
Protein content: One cup of chopped guava: 4.2g.
3. Jackfruit
In its fresh form, it's hard to find locally, but canned versions are available. Vegans often use jackfruit as a meat substitute because it shreds similarly to pulled meat when cooked.
Protein content: One cup of jackfruit: 2.8g.
4. Peach
A summer favorite, peaches are relatively high in protein. Dried peaches are often preferred over other dried fruits for this reason.
Protein content: One cup of fresh chopped peach: 2.3g; ¼ cup of dried peach: 1g.
5. Kiwi and Mulberries
Both fruits offer a protein boost. Fun fact: Kiwi skin is edible if washed and if you don’t mind the texture.
Protein content: One cup of chopped kiwi/mulberries: 2g.
6. Raspberries
While all berries are relatively low in carbs, raspberries stand out for their higher protein content, making them ideal for low-carb diets.
Protein content: One cup of raspberries: 1.5g.
7. Grapefruit
For a unique way to enjoy grapefruit, try slicing it in half and broiling it for a few minutes to caramelize the top, then eat it with a spoon.
Protein content: One medium grapefruit: 1.6g.
8. Banana
Though known for their high carb content, bananas also provide a good amount of protein.
Protein content: 1.3g in one medium banana.
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9. Orange
This Vitamin C powerhouse also contains a modest amount of protein.
Protein content: One medium orange: 1.2g.