Fruits Rich In Protein – Top 5

Yes, fruits too do have some certain amount of protein. Though, when you think of protein, you probably think of legumes, meat, cheese, yogurt, seafood and eggs ­–­ which are the common and usual source. And yes they are, they are among the best foods highly rich in protein, but nevertheless, there are some fruits that can give around 16% of DV (daily value) protein intake per one cup serving. Women should consume 46g of protein a day and it should be 56g for men per day according to FDA. The lists below are some protein rich fruits in order of their concentration.

1. Guava

Yeah, this top the list, this is the number one. Guava is indeed one of the top fruit rich in protein. It is a common tropical fruit cultivated in many tropical and subtropical regions. The fruit is a native to Mexico, Central America the Caribbean and northern South America. You will get around 4.2 grams of protein in every cup. They are also rich in vitamin C and fiber. They can be eaten fresh including their seeds or be added to smoothie alongside another source of protein.

2. Avocado

Avocado is also among the fruits rich in protein; 100g of Avocado has 2g of protein and there’s 3g of protein in every cup of it. This also has other health benefit nutrients such as fiber, potassium, folate, magnesium, vitamins C, E and K etc.

3. Jackfruit

The Jackfruit (Artocarpus heterophyllus), also known as jack tree. This is species of tree in the fig, mulberry and breadfruit family (Moraceae). A one cup serving contains three grams of protein. This fruit also come with other health benefits, such as potassium, fiber, calcium, iron, vitamins A and C etc.

4. Apricots

These belong to the family of Prunus sect. Armeniac. It is mainly produced in Turkey according to its production stats in 2019. 100g raw amount of Apricots supply 48 Calories and are composed of 11% Carbohydrates, 1% Protein of which is around 1.4 in grams and has about 2.3g per cup, less than 1% fat and 86% water. These raw apricots are also moderate source of Vitamin A and Vitamin C.

5. Kiwifruit

A cup of Kiwifruit (commonly shortened to kiwi in North America) contains about 2g of protein in every one cup of it and its skin is rich in fiber too, but most be well cleaned before eating. Kiwi is also a good source of nutrients like potassium, vitamin C, phosphorus and as well as iron in fruits with moderate proportion.