We usually associate protein with meats, fish, or chicken, so when someone mentions protein rich fruits, you might end up cocking your head a little bit. The truth is, fruits can be a wonderful source of protein, and there is probably more protein in most of the fruits you eat than you might think – especially dried fruits.
No matter if you are a vegetarian or not, fruits high in protein are a nice find if you consider the importance of protein in the growth, development, and sustainability of your muscles. As a vegetarian myself, stumbling upon high protein fruits make me feel like I have won the lottery. Today, we are going to help you feel just as rich in your protein knowledge by letting you in on some sweet, protein rich fruits that you can incorporate into your diet.
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Why is Protein So Important?
Before we get into some protein rich fruits, let’s take a look at how important protein is to our bodies in maintaining a healthy and productive lifestyle.
- Protein contributes to the growth and development of our muscles, bones, ligaments and tissue.
- Protein helps to fight infections by boosting your immune system.
- Protein helps to maintain necessary bodily functions to keep you regular, such as digestion, metabolism and circulation.
- Protein gives our body necessary macronutrients that are used to produce enzymes, hormones and other chemicals.
- A deficiency in protein can lead to the loss of muscle tissues, the development of a weak heart, weak immunity, and even death (in extreme cases).
When developing the right diet plan for yourself, keep in mind that the recommended dietary allowance for protein is 0.8 grams per kilogram for an adult. Women who are pregnant or lactating require much more protein: 70 grams per day. People who are active and the elderly require more than 0.8 grams of protein per kilogram.
Protein Rich Fruits
Apricots: These small orange fruits contain about 0.49 grams of protein for each apricot. Raw apricot slices will give you much more: 2.30 grams for one serving. Apricots boost other health benefits for you as well; they are rich in fiber, beta carotene, antioxidants, Vitamin C, and also contain Vitamin A which helps improve your vision.
Tangerine: Another orange fruit, tangerines are a part of the citrus family, and a lot of health benefits in addition to being a very protein rich fruit. A single large tangerine will give you 1 gram of protein. However, pay attention to how you prepare your protein, because when prepared in slices, tangerines will give you 1.23 grams of protein.
Coconut: With the popularity of coconut water, more and more people are seeing the benefits that this large and hard fruit has to offer. Both coconut water and coconut pulp contain a high level of nutrition and health benefits. After you drink your coconut water, be sure to work on the actual coconut shell, as the tender and soft pulp of the coconut is just as rich in protein as the water. To make your coconut shell more interesting to eat, add it to salads or other cold dishes. If you are looking for already prepared coconut, try some coconut milk, which is also high in protein.
Bananas: Bananas seem to have a use for everything: eliminating cramps, keeping your bowel movements regular, and providing a healthy source of protein. A banana will tote 4 grams of protein per 100 grams. The great thing about bananas is their versatility. Bananas can be eaten in shakes, by themselves, raw, fried, or dried. If you have some extra bananas on hand, know that you can use them in baking as well as on your face to treat dry skin.
Blueberries: In addition to being high in antioxidants, which is what they are famous for, blueberries are also high in protein, rich in vitamins, and heavy in healthy minerals. You can get your protein from blueberries that are canned, sweetened, unsweetened, frozen, raw, or in syrup form. Blueberries have around .50 grams of protein per cup, and one big bowl will give you around 1.10 grams of protein.
Mangosteen: One of the lesser-known fruits, this purple-colored fruit contains around 0.5 grams of protein for each 100 grams. A single cup of mangosteen will give you around 0.89 grams of protein. Mangosteen is also high in Vitamin A, C, iron, calcium, and potassium. If you are a vegetarian, you will be pleased to know that it is high in B-complex vitamins, too.
Figs: Figs are a delicious little fruit that can be paired well with anything or eaten alone. They have around .38 grams of protein per fig, and .80 grams of protein for a 100 gram serving.
Apples: An apple a day will keep the doctor away and it will also provide you with a crunchy and nutritious source of protein. A cup of apple slices will give you around .30 grams of protein, and also will provide you with a sufficient balance of vitamins, minerals, and carbohydrates.
Guavas: Guavas have more protein than most fruits, with an impressive 3 grams of protein per fruit. Guava also has a high amount of calcium and Vitamin C.
Peaches: Peaches may seem like they are mostly filled with juicy watery goodness, but they also pack an outstanding 2 grams of protein per fruit, making a peach a wonderful addition to your diet. They also contain other essential nutrients, such as vitamin C, vitamin A, and fiber. If it is offseason, you can still get your peaches in canned, dried, or frozen form.
Get Some Sweet Protein In Your Diet
Protein rich fruits provide a wonderful balance of protein, vitamins, calcium, amino acids, and other necessary nutrients for our bodies. All of these components will allow our bodies to perform its basic metabolic activities. If you are looking to clean up your diet by finding sources of protein other than meat, enroll in a course such as this one to transform your diet and your overall health today!