03 Oct 2018

6 High Protein Fruits you Need

Nutrition Advice

When you think of high protein foods, fruits don’t usually come to mind.

The best sources of protein are chicken, fish, eggs, lentils and beans while other foods that are known to have good sources of protein include nuts and seeds, cheese, milk etc. Fruits usually don’t make the list. Yet, there are a few surprises in the fruit department.

Here are 6 of the best high protein fruits to get a protein boost.

One: Guava

high protein fruits

Guava is definitely one of the top high protein fruit on our list.

With 4.2 grams of protein per cup, guava contains more protein than any other fruit can boast. If that’s not enough, guava provides 4 times your daily Vitamin C needs in a single serving – take that, oranges!

You can eat guava by itself or add it to sweeten a smoothie alongside another source of protein like Greek yogurt or add it to fruit salads for a perky and protein-rich new taste. Guava is packed with antioxidants and is also an excellent source of fiber.

Two: Avocado

high protein fruits

Yes, avocado is a fruit and a close second to guava in the protein stakes with an impressive 4 grams per cup. Chances are avocados also sit a little higher on your Yum List than guavas, so, if need be, you can probably ignore that extra 0.2 grams per cup guavas offer in the interests of the genuinely delicious and versatile superfood that is avocados.

How to eat avocado? Why on toast of course! Avocado on toast is a perfect speedy breakfast that uses only a handful of ingredients and turns a simple toast into a healthy, delicious meal. It’s also a showstopper in salads and offers several health benefits.

Three: Jackfruit

high protein fruits

What fruit? Jackfruit might be huge in places like the Philippines, India, and Indonesia but possibly not in your neck of the woods. If you can find it, do give it a try as it’s a unique experience and packs nearly 3 grams of protein per cup. It’s also up there in Vitamin C and fiber and rivals bananas for potassium.

Looking to include some high protein foods that are actually vegan? Read our blog on 10 High protein vegan foods!

Four: Dried apricots

high protein fruits

That word ‘dried’ can be a bit off-putting, but, surprisingly, a dried apricot is a far more protein-filled apricot than a ripe, wet one with 2.2 grams per cup. The eating part of dried apricots is fairly obvious – munch them down straight from the pack or mix them into your breakfast cereal.

Five: Kiwifruit

high protein fruits

Kiwifruit is a magnificent sensory explosion of flavour unto itself; if you haven’t had the pleasure, it’s time you did. It also contains a fairly respectable 2.1 grams of protein per cup, not to mention nearly twice your daily Vitamin C.

As for eating kiwifruit, simply cut one in half and spoon away. You won’t regret it.

Six: Blackberries

high protein fruits

With 2 grams of protein per cup, we’re starting to scrape the bottom of the protein barrel, but blackberries still offer enough to make our list. They also pack in plenty of fiber, vitamins, and minerals for a good healthy snack.

Want to fight the good fight for healthier eating? Our nationally accredited 10967NAT Diploma of Nutrition qualifies you to become a Nutrition Advisor and promote healthy nutrition and well-being solutions! Enquire now or call us on 1300 616 180 and speak to one of our Careers Advisors for more information. 

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