Top 14 Fruits That Contain Protein

Fruits That Contain Protein
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If you’re looking for a way to get more protein in your diet, look no further than fruits that contain protein!

Protein is an essential nutrient for our bodies, and adding some fruits to your daily routine can help you get the nutrients you need.

In this post, we’ll explore the top 5 fruits that contain protein for a healthy diet. 

These fruits are packed with essential vitamins, minerals, and protein to help you stay strong and energized throughout the day.

Let’s look at these top 14 fruits that contain protein and see how they can benefit your health!

1. Avocados

Avocados are a unique fruit that contains protein, making them a popular choice for those seeking a healthy and nutritious diet.

With about 4 grams of protein per avocado, this fruit provides plenty of plant-based protein. 

Additionally, avocados are a good source of healthy fats, fiber, and vitamins, making them a well-rounded addition to any meal or snack.

Whether sliced on toast, mashed in guacamole, or added to smoothies, avocados are a versatile and tasty way to incorporate fruits that contain protein into your diet.

2. Kiwi

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Kiwi may not be the most well-known fruit, but it’s worth adding to your diet. This fuzzy little fruit is loaded with nutrients, including protein.

A medium-sized kiwifruit contains around 1 gram of protein. But that’s not all – kiwifruit is also an excellent vitamin C, vitamin K, and potassium source. 

One study found that eating kiwifruit daily for four weeks led to an increase in vitamin C levels and a decrease in blood pressure.

Kiwifruit also contains a digestive enzyme called actinidin, which may help improve digestion and reduce symptoms of irritable bowel syndrome.

If you’re unsure how to eat kiwifruit, try slicing it in half and scooping the flesh with a spoon. 

You can also add kiwifruit to smoothies or salads for a sweet and tangy flavor. And don’t forget to eat the skin – it’s perfectly edible and contains even more nutrients than the flesh.

3. Blackberries

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When we think of fruits that contain protein, blackberries might not be the first thing that comes to mind.

However, these small, juicy berries pack a surprising amount of protein, with 1.39 grams per cup. Not only that, but blackberries are also a great source of antioxidants and fiber. 

They make a perfect addition to smoothies, yogurt bowls, or even just as a sweet snack. Plus, they are low in calories, making them a guilt-free way to add protein to your diet.

So next time you’re looking for a tasty way to boost your protein intake, try blackberries.

4. Guavas

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Guavas are another excellent source of protein among fruits, with around 2.6 grams of protein per cup.

This tropical fruit contains dietary fiber, vitamins A and C, and minerals like potassium and copper.

Guavas also have a unique flavor, making them a great addition to smoothies, salads, or snacks. You can also find guava juice or jams, a tasty and healthy option to enjoy this nutritious fruit.

So, next time you’re looking for a healthy protein source, don’t forget to include guavas in your diet!

5. Bananas

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Bananas are one of the most widely consumed fruits in the world, and they are also one of the fruits that contain protein.

With approximately 1.3 grams of protein per banana, they might not be the most protein-rich fruit on this list, but they are still a great addition to any diet.

Bananas are also an excellent potassium, vitamin C, and fiber source, making them a nutritious snack option. 

They can be eaten independently, sliced over cereal or yogurt, or baked into banana bread for a protein-packed treat.

Their naturally sweet taste makes them a satisfying alternative to sugary snacks. So, consider grabbing a banana next time you want a healthy and tasty snack!

6. Apricots

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Apricots are a sweet and delicious fruit rich in protein, fiber, vitamins, and minerals.

They provide many health benefits, such as boosting immune function, promoting skin health, improving digestion, and supporting heart health.

Regarding protein content, apricots pack in approximately 1.4 grams of protein per 100 grams, making them an excellent choice for those looking to increase their protein intake without consuming meat or other animal products.

In addition to protein, apricots contain other essential nutrients such as vitamin A, vitamin C, potassium, and fiber.

Apricots are also low in calories and sugar, making them an excellent snack for anyone trying to lose or maintain a healthy weight.

You can eat them raw as a snack, add them to your morning smoothie or yogurt, or use them in salads or baked goods. 

One important thing to note is that dried apricots contain more protein per serving than fresh ones. This is because the drying process concentrates the nutrients, including protein.

However, dried apricots contain more calories and sugar, so moderation is essential. 

Overall, apricots are an excellent fruit choice for anyone looking to increase their protein intake and improve their health.

They are easy to find, versatile, and delicious, making them a perfect addition to any healthy diet.

7. Cherries

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Cherries are delicious and nutritious fruit that can be enjoyed in many ways. Not only are they sweet and flavorful, but they also contain protein which makes them a great addition to a healthy diet.

Cherries are one of the top fruits containing protein, making them an excellent choice for vegetarians and vegans who need daily protein from plant-based sources.

With approximately 1.6 grams of protein per cup, cherries are an excellent source of this essential nutrient.

They also contain other vital nutrients such as vitamin C, potassium, and fiber, making them a nutritious choice for overall health.

One of the best ways to enjoy cherries is by snacking on them raw or adding them to salads or smoothies for an extra burst of flavor and nutrition. 

They can also be used in baking or cooking, adding a sweet and tangy flavor to pies, jams, and sauces.

So next time you’re looking for a tasty and protein-packed snack, consider reaching for a handful of cherries.

Not only will you be satisfying your taste buds, but you’ll also be nourishing your body with the essential nutrients it needs.

8. Oranges

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When we think of oranges, we usually associate them with vitamin C. However, these juicy citrus fruits are also one of the fruits that contain protein.

A medium-sized orange contains approximately 1 gram of protein. This may not seem like a lot, but every little bit counts towards your daily intake.

Oranges are also high in fiber and a good source of potassium, making them a great addition to any diet.

Don’t forget to eat the whole fruit, as the flesh, pulp, and white pith contain beneficial nutrients. 

9. Jackfruit

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Jackfruit is another fruit that is often overlooked when it comes to protein content. This tropical fruit is native to South Asia and tastes sweet and juicy.

One cup of jackfruit contains around 2.8 grams of protein. That might not seem like a lot, but since jackfruit is usually consumed as a side dish or a snack, it’s a pretty good source of protein. 

In addition to protein, jackfruit is a good fiber, potassium, and vitamin C source.

Some people even consider it a meat substitute because of its texture, which can be similar to pulled pork or chicken. 

Overall, jackfruit is versatile and can be used in many ways. 

You can eat it fresh, cook it into a curry or stew, or even use it as a meat substitute in sandwiches or tacos. If you’re looking for protein-rich fruits, jackfruit is worth a try.

10. Raspberries

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Raspberries may be small, but they are mighty regarding their nutritional benefits. These tasty little fruits are loaded with antioxidants, fiber, and vitamins C and K.

They are also surprisingly rich in protein, making them an excellent addition to any diet. One cup of raspberries contains about 1.5 grams of protein. 

While that may not sound like a lot, it’s a decent amount for a fruit. Raspberries are also low in calories, making them an excellent choice for those trying to maintain or lose weight.

Another great thing about raspberries is that they are incredibly versatile. 

You can eat them on their own, add them to smoothies, sprinkle them on top of yogurt or oatmeal, or even use them as a topping for pancakes or waffles.

The possibilities are endless. In addition to their protein content, raspberries also offer numerous health benefits. 

They have been shown to improve heart health, boost brain function, and even help prevent certain types of cancer.

So, the next time you’re looking for a healthy snack, reach for some delicious raspberries and reap the rewards.

11. Peaches

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Peaches are a delicious fruit that contains a surprising amount of protein. One medium-sized peach contains about 1.4 grams of protein.

They are also a good source of vitamin C and vitamin A. Peaches can be eaten fresh, canned, or frozen. 

They are great in smoothies, salads, or baked into desserts. Try grilling sliced peaches for a sweet and savory twist. 

Add peaches to your diet for a tasty way to increase your protein intake. They are low in calories and fiber, making them a great snack or addition to any meal.

12. Cantaloupe

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Cantaloupe, or muskmelon, is a sweet and refreshing fruit perfect for hot summer days. Not only is it low in calories, but it also contains a decent amount of protein.

A cup of diced cantaloupe contains around 1.5 grams of protein, making it a great addition to your diet.

In addition to protein, cantaloupe is a good source of vitamin C, potassium, and beta-carotene.

These nutrients can help boost your immune system, lower your blood pressure, and improve your vision, among other benefits.

One of the best ways to enjoy cantaloupe is by slicing it up and eating it as a snack. Add it to your smoothies or salads for extra flavor and nutrition.

If you’re feeling adventurous, try grilling cantaloupe slices and serving them with a drizzle of honey and a sprinkle of cinnamon.

Overall, cantaloupe is a delicious and nutritious fruit that’s often overlooked when it comes to protein content.

By incorporating it into your diet, you can reap the benefits of its protein and other valuable nutrients.

13. Grapefruit

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Grapefruit is another citrus fruit that is rich in various vitamins and minerals. In addition to that, it is also a great source of protein.

A medium-sized grapefruit contains approximately 1 gram of protein. 

It is an excellent addition to your breakfast or as a snack, but grapefruit is also low in calories and fiber, making it an excellent fruit for weight loss and maintaining a healthy diet.

So next time you’re looking for fruits that contain protein, consider adding grapefruit to your list.

14. Apple

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While apples may not be known for their high protein content, they still list fruits containing protein.

One medium-sized apple contains about 0.5 grams of protein, which may not seem like much, but every little bit counts when meeting your daily protein needs.

Apples are also a great source of fiber, vitamin C, and antioxidants, making them a healthy and delicious snack. 

Plus, they’re easy to take on the go, making them the perfect addition to your busy day. So, next time you’re reaching for a snack, grab an apple for a protein boost and some added nutrition.


Eating a well-rounded diet is essential for optimal health, and incorporating fruits that contain protein is an excellent way to do so.

From avocados to cantaloupe, the top 10 fruits containing protein offer various options to satisfy your taste buds while providing necessary nutrients for your body. 

Whether you add them to your breakfast smoothie or enjoy them as a midday snack, incorporating these fruits into your diet is an easy and delicious way to maintain a healthy lifestyle.

So indulge in these protein-rich fruits for a happy and healthy body!

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