23 Of The Best High Protein Fruits
Protein is one of the most important nutrients for keeping hunger in check. For a busy day at work, a protein-filled diet can be very beneficial. Those who feel satisfied for longer can better manage their weight, and without the constant tummy rumble, it’s much easier to concentrate on the task at hand. On top of all that, protein can play a role in metabolism and can even help the body to maintain and build lean muscle. All in all, it’s a nutrient we can’t function without.
So how much protein can we get from our fruity snacks? When you consider high protein foods, apples and bananas don’t spring to mind. But a bowlful of the stuff could still make up between 1-10% of your nutritional daily value (DV), roughly 50 grams. The main benefit of eating fruit is the plethora of (often) underconsumed vitamins, minerals and fibre – and they’re great for keeping you energised throughout the day! We should see any added protein as a dietary bonus, and fruits should be a part of a balanced diet.
Here’s our list of 23 relatively high protein fruits that can be used to boost your intake while providing delicious and healthy snacking.
Guavas are great for juicing. They’re also perfect as a midday snack because the rind is completely edible, so you can bite into it like an apple. There’s around 4.2g of protein per cup, which is 8% of your DV.
There are so many ways to eat a passionfruit. Devour it straight from the spoon, drink it as a juice, mix it with your daily fruit bowl, or use it as a topping for desserts. With 5.2g (10% DV) per cup, it’s ideal for high protein diets.
Despite common belief that it’s a vegetable, the much-loved avocado is actually a fruit. You can get around 4g of protein from just one avocado, which is around 8% of your daily intake.
You’ll get 2.9g (6% DV) per cup, making it a fantastic juice concentrate or an ingredient for juicing. Pomegranate seeds are also great for sprinkling on salads or mixing in with couscous and rice dishes.
Small yet mighty, each kiwifruit offers up to 2% of your daily protein needs. They also come packed with nutrients such as vitamin C, vitamin K, vitamin E, folate, and potassium, plus plenty of antioxidants to keep you healthy.
An office favourite and ideal for busy executives on the go. It’s also highly recommended as a post-gym snack as it provides the good kind of carbs to restore the body’s glycogen and to repair damaged muscle. The average banana has around 3% of your daily protein needs.
If you’re looking for a dried fruit snack to keep you refuelled throughout the day, prunes can be a great way to pack a little extra protein. Add them to your lunchtime juices, mix them in with your fruit bowl, or replace your chocolate treats with these high protein fruits instead.
Not one that many people have heard of or tried, the jackfruit is a favourite in Asian countries. It can be eaten raw or cooked, and is great in a savoury salad or tossed in bowl of seasonal fruits and berries. You’ll get around 1.4g of protein in a ½ cup serving.
The perfect spring/summer snack, high in potassium and vitamin A from carotenoids. Each apricot gives you around 1% of your DV for protein.
10. Dried cherries
Another dried option with around 1g of protein per ¼ cup serving. Dried cherries go great with a nut mix, and can be used in both sweet and savoury recipes in the kitchen.
11. Cantaloupe melon
A popular sweet melon that is seasonal to summer. Each cup of chopped up melon will provide around 1.5 grams of protein, making up 3% of your daily protein intake.
A fruit that grows in late summer or early autumn, raspberries are enjoyed in all weather. Each cup can have 1.5g of protein, and they make a colourful and tasty addition to any fruit basket.
Peeling can be off-putting for busy workers, but with 1.7g of protein for every cup of orange segments, it’s worth the effort. They’re also an excellent source of vitamin C, so you can stave off any cold and flu viruses.
14. Durian fruit
Very high in protein (8.8g in one small durian) and many other nutrients (including vitamin C, folic acid, thiamin, riboflavin, niacin, B6 and vitamin A), but perhaps not the most office-friendly choice. This spiky Asian fruit produces a strong stench and is very much a love/hate delicacy.
High in vitamin C and a good source of fibre, blackberries are fantastic for health and wellbeing. They’re also quite high in protein, with 2g per cup.
Just like apricots, these juicy fruits are great for a little protein boost. Not quite as abundant in protein as the former, but still a good choice of fruity snack for midday cravings. You’ll get 1.6g of protein per cup of sliced peaches.
One single cup of lemon segments can make up around 5% of your DV. You can eat the entire fruit if you dare. But most people prefer to add lemon to salad dressings, sauces and drinks. You can add a few slices to hot or cold water, or you can even grate the zest and add it to your food.
18. Honeydew melon
The sweetest of the melon varieties with plenty of protein. If you get sugar cravings during the day, this is the perfect substitute for cake and other sugary snacks. You’ll get around 0.33g per slice.
19. Pink grapefruit
A subtropical citrus with a semi-sweet, semi-bitter taste, and the more sophisticated cousin to the white grapefruit. A favourite for juicing or devouring at breakfast time, with 1.6g of protein for a medium grapefruit.
Rich in antioxidants and highly beneficial to heart health, plums are an underrated snacking option. Each fruit has around 0.5g of protein, and it can be helpful for constipation and digestive issues.
High in fibre and vitamin C just like oranges but much easier to peel (bonus). Each 100g serving provides 0.8g of protein, and other essential nutrients include potassium, thiamin and folate.
This is one of the most exotic high protein fruits to be enjoyed in hot weather. Delicious to eat on its own, with a dessert or in a savoury dish, it’s highly versatile. One cup of chopped mango pieces equates to 1.4g of protein, which is almost 3% of your DV.
They mark the start of summer, are a rich source of antioxidants, and may even help with blood sugar regulation. Per every 100g of this high protein berry, you’ll get 0.7g of protein.