03 Oct 2018
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.
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.
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.
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!
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.
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.
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.
Proud member of
© Australian Institute of Personal Trainers | RTO Number 32363