While fruits are widely recognized for their health benefits, their protein content is often overlooked. Although they may not rival the protein density of meats, eggs, or legumes, fruits do contribute a modest amount of this vital nutrient. Integrating more fruits into your diet can thus enhance your overall protein intake and provide a wealth of other health advantages.

Michelle Routhenstein, MS, RD, a preventive cardiology dietitian at EntirelyNourished.com, emphasizes that "fruits offer a variety of antioxidants and flavanols unique to many of them, which can reduce inflammation and protect various aspects of our health, from the heart and immune system to individual cells."

Fruits are a nutritional powerhouse, rich in fiber, essential vitamins, minerals, and plant compounds. These components can aid in reducing inflammation, a risk factor for heart disease and other chronic conditions. The next time you're shopping for groceries, consider adding these high-protein fruits to your basket:

High-Protein Fruits to Incorporate

Passion Fruit

With approximately 5 grams of protein per cup, passion fruit is also a significant source of vitamin C. Routhenstein points out that "vitamin C is crucial for immune health, heart health, and the health of skin, nails, and hair, as it aids in collagen synthesis." Passion fruit's juicy pulp is a key ingredient in desserts worldwide, such as the Colombian esponjado de maracuya and the Australian passionfruit pavlova. However, you can also enjoy it fresh, in fruit salads, yogurt, or oatmeal. Look for ripe passion fruit that emits a sweet aroma and has wrinkled skin.

Guava

This tropical fruit boasts one of the highest protein contents among fruits, with over 4 grams of protein per cup. The pink coloration is due to carotenoids like beta-carotene and lycopene, which provide antioxidant benefits. Routhenstein explains that "these carotenoids are associated with reducing inflammation in the body." Guava's versatility allows it to be used in both sweet and savory dishes, such as replacing tomatoes in salsas.

Avocado

Despite its lack of sweetness, avocado is technically a fruit. One cup of diced avocado contains 3 grams of protein and is also a rich source of potassium and heart-healthy monounsaturated fats. Routhenstein recommends using mashed avocado as a substitute for mayonnaise in tuna salad. Avocados are also high in fiber, which supports digestive health and satiety

.

Kiwi

With about 2 grams of protein per cup, kiwi also contains an enzyme that promotes healthy digestion, as well as potassium, which may help lower blood pressure, and fiber, which may aid in cholesterol reduction. Routhenstein enjoys adding kiwi to various meals for a more complex flavor profile.

Blackberries and Raspberries

Don't be deceived by their small size; these berries are nutritional powerhouses. Blackberries contain 2 grams of protein per cup, and raspberries are just below that mark. Both are high in fiber and antioxidants and may assist with blood sugar regulation. Routhenstein notes that "berries are rich in anthocyanins, which support brain, heart, and vascular health. They're also a good source of soluble fiber, crucial for cholesterol management."

Cherries

The deep red color of cherries is due to their high anthocyanin content, a potent antioxidant thought to reduce inflammation, beneficial for those with chronic inflammatory conditions like arthritis. One cup of pitted cherries contains nearly 2 grams of protein and almost 4 grams of fiber. Cherries also contain a significant amount of potassium, which helps maintain fluid balance for optimal hydration and overall health. Tart cherries may also improve sleep by increasing melatonin production.

Jackfruit

With a subtle sweetness, ripe jackfruit has about 3 grams of protein and 3 grams of fiber per cup, as well as prebiotics that promote gut health. The unripe jackfruit's neutral flavor and meaty texture make it an excellent substitute for shredded beef or pulled pork. While it won't match the protein content of actual meat, it's also a good source of vitamin C and potassium.

Tomatoes

Remember, tomatoes are fruits too. They contain roughly 2 grams of protein per cup and are loaded with lycopene, an antioxidant with benefits for the cardiovascular system and eye health. Routhenstein enjoys making shakshuka, a traditional Middle Eastern dish of eggs baked in a rich tomato sauce, and adds chopped tomatoes to cottage cheese or Greek yogurt for a savory, high-protein snack.

Pomegranate

Pomegranate seeds, or arils, contain 2 grams of protein per cup and are also a rich source of fiber and vitamin C. Extracting the seeds from ripe pomegranates can be challenging, but pre-packaged seed cups are available for convenience. The crunchy, slightly sour seeds can top both sweet and savory dishes and add a vibrant pop of deep red as a garnish in cocktails and holiday punches.

FAQ on Protein Intake

How much protein do I need? Protein requirements vary based on age, gender, and physical activity. Generally, it's recommended to consume 1 to 1.2 grams of protein per kilogram of body weight daily, or about 20 to 30 grams per meal.

What foods have the most protein? Meat, poultry, fish, seafood, eggs, and dairy products are the richest sources of protein. Complete proteins also include quinoa and soy products like tofu and edamame. Other good plant-based protein sources include beans, peas, legumes, nuts, and seeds.

Which vegetables have protein? All plants contain protein, but the best plant-based protein sources among vegetables are green peas, spinach, leafy greens like collard and mustard greens, broccoli, cauliflower, Brussels sprouts, asparagus, and potatoes.

Tips for Increasing Protein Intake

• Include protein in every meal.
• Choose high-protein snacks such as cheese, nuts, and seeds.
• Top oatmeal, salads, yogurt, and other dishes with nuts and seeds for added crunch, protein, and essential nutrients.
• Consider cottage cheese, a tangy, protein-rich addition to various dishes.
• Incorporate legumes like lentils and beans into recipes such as soups, stews, salads, and tacos.

By incorporating these high-protein fruits and following these tips, you can boost your protein intake and enjoy a more nutritious and balanced diet.