Meat, fish, seafood, dairy, eggs, tofu, nuts, seeds, legumes, beans, lentils: these foods are usually considered key sources of protein, but other foods can also contribute to protein intake, including fruit.

“Protein is one of the three essential macronutrients, along with carbohydrates and fats,” said dietitian Christine Byrne, owner of Ruby Oak Nutrition in North Carolina. Newsweek. She said that our body needs all three macronutrients every day.

“When your body digests protein, it breaks it down into various amino acids that all play important roles in the body. Amino acids are the building blocks of your muscles, bones, cartilage, skin, hair, nails and cells, so they are crucial for building and repairing all of these tissues.

“Amino acids also support hormone function, healthy digestion, and oxygen transport throughout your body.”

Protein is especially popular in the nutrition and wellness spaces as a satiating macronutrient that can help us feel full, fuel our bodies for workouts, build healthy muscle, and influence our metabolism.

Using fruit for protein-rich meals

All the experts they spoke to Newsweek said that fruit would not be their first choice for protein, but that it could contribute to their daily intake.

Nutritional therapist and cookbook author Jenny Tschiesche said, “Fruit is not considered a primary source of protein, but protein content can vary. If you want to increase the protein content of your diet, some fruits are preferable”.

A fruit’s botanical family could make a difference, she said. “For example, guava, from the myrtle family, is known for its protein-rich composition.” And avocados store more protein and healthy fats in their flesh, she added.

“In addition, fruit grown in nutrient-rich soil often has a higher protein content,” Tschiesche said.

Nutritional therapist Rakhi Lad of Healthology said Newsweek: “Although fruit offers wonderful nutritional benefits like vitamins, fiber, polyphenols, and antioxidants, it wouldn’t be my first choice for protein.” Instead, she recommended eating fruit with a protein source, such as Greek yogurt, cottage cheese, nuts or chia seeds.

Eight protein-rich fruits

Nutrition experts have suggested some fruits with higher protein content than most other fruits.

• Guava: 4.2 grams of protein per cup
• Avocado: 3 grams of protein per avocado
• Apricots: 2.2 grams of protein per cup of apricot halves
• Jackfruit: 2.8 grams of protein per cup, sliced; a tropical fruit, sometimes used as a meat substitute
• Blackberries: 2g per serving
• Bananas: 2 g per large banana
• Kiwi: 2 g per large kiwi
• Oranges: 1.2 g per large orange

“Guava, a popular fruit in tropical regions, contains 4.2 grams of protein and 112 calories per one-cup serving,” Byrne said. “That’s a decent amount of protein, especially when paired with a protein-rich food like yogurt.” However, because of its high fiber content, Byrne recommended eating no more than a cup of the fruit “to avoid feeling uncomfortably full.”

What is the most protein-rich food?

Byrne also said it’s important to put things in perspective when it comes to protein from fruits.

“Most people should aim for at least 20 grams of protein per meal, and even the highest-protein fruit on this list only has 4.2 grams per serving,” she said. “None of them should be considered high-protein foods, and you should get most of your protein from other sources, such as meat, fish, eggs, milksoy, nuts, seeds and legumes.”

Instead, Byrne recommended choosing fruits you like and eating a variety, rather than deciding based on protein content.

Tschiesche agreed, adding that fruit is still an essential part of the diet, just for other reasons, including that a source of fiber“which helps maintain a healthy digestive system and helps with weight management.”

“Fruit is full of vitamins, minerals and antioxidants necessary for overall health,” she continued. “They also have a high water content, helping to keep you hydrated.

“Fruits offer various antioxidants including vitamin C and beta carotenewhich help fight free radicals and reduce the risk of chronic diseases. They also contain natural sugars, providing a quick source of energy without the crash of refined sugars.”

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