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9 high-protein fruit you need to have on your menu.

  • March 1, 2021
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We usually don’t think of fruit as a source of protein. However, people who stick to LCHF or high-protein diets usually miss those sweet bites of fresh fruit. If you’re paying attention to your daily protein intake, stay tuned. Guys from weight loss clinic Chicago proposed to us different fruit types that you can enjoy carelessly and still fulfill your protein intake goal. 

  • Guavas

Guavas are unbeatable among high-protein fruits; a cup of them has 4.2g of protein. In addition to that, a single serving of guava contains four times your daily recommended dose of Vitamin C and a noticeable amount of fiber. You can bite into it or slice it up and add it to your fruit salad. You can also add some to your smoothie with a few tablespoons of greek yogurt (high in protein, too).

  • Avocados

Avocados have recently grown in popularity, and it appears that our taste buds are crazy about them. You can smash an avocado to make guacamole or slice it up and put it on toast for breakfast; it’ll provide you with 4g of protein in each cup. But, avocado is a fruit, after all. We recommend you get out of your comfy zone and slice an avocado with a peach. Drizzle with honey, and enjoy the flavor!

  • Apricots

A cup of fresh sliced apricots has 2.3g of protein. You can eat them alone or add some to your fruit salad. Each cup of dried apricots has 2.2g of protein, they’re not too sweet, and they make a great snack. You can also add some to your homemade protein bars, along with some nuts.

  • Kiwis

Kiwi’s vibrant color makes it a great addition to fruit salads, esthetically. Moreover, it adds a whopping 2.1g of protein in each cup (and a significant amount of Vitamin C). You can also eat them alone, sliced up with skin on; it’s perfectly fine, and it won’t hurt you. If you still prefer to skip the skin, just cut a kiwi in half and spoon away. 

  • Oranges and Grapefruit

Grapefruit might not be your first choice of fruit (because of its bitter taste), but since one medium grape provides you with 1.6g of protein, you might want to give it a second thought. You can mix it with an orange (one medium-sized orange has 1.2g of protein) and some other high-protein fruit to make a salad. You might want to skip juicing it because it won’t provide you with much of this nutrient.

  • Bananas

We all love bananas because they are indeed a sweet treat; they make smoothies turn creamier and can even be used for baking. A medium-sized banana is also a portable snack, and it has 1.3g of protein. In addition to that, bananas hold a noticeable amount of potassium and can fuel your body during a workout.

  • Raspberries and Blackberries

Keep in mind that not all berries make an excellent protein source, but blackberries certainly do; each cup of them has 2g of protein. Raspberries are not negligible either, providing you with 1.5g of protein in each cup. Plus, they’re low in sugar and calories. 

  • Cantaloupe

We hope you find cantaloupe delicious because one cup of it has 1.5g of protein and your daily recommended dose of Vitamin A. It’s a summer treat that you can have by itself or mixed with some berries in a fruit salad (but you can have it in savory salads as well). 

  • Cherries

We all look forward to having cherries during the summertime, but you can also have them frozen when they’re not in season. Either way, one cup of pitted cherries holds 1.6g of protein.

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Carolyn Scott-Hamilton

The Healthy Voyager, aka Carolyn Scott-Hamilton, is the creator and host of The Healthy Voyager web series, site, and overall brand. An award winning healthy, special diet and green living and travel expert, holistic nutritionist, plant based vegan chef, best-selling cookbook author, media spokesperson, sought after speaker, consultant and television personality, Carolyn Scott-Hamilton is a respected figure in the world of healthy lifestyle and travel as well as special diet cooking and nutrition. The Healthy Voyager aims to help people live well, one veggie at a time!

1 comment
  1. Elisa says:
    February 11, 2023 at 6:31 am

    I never thought that some fruits have such a large amount of protein. Although fruits are always in my diet, sometimes you don’t understand the importance of taking them every day. I have now found a place where there is wholesale fruits, and you can place an order at least every day

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Carolyn Scott, The Healthy VoyagerHi! I'm Carolyn Scott-Hamilton. I'm a Latina holistic nutritionist, vegan chef, cookbook author, speaker, show host, consultant and healthy travel and lifestyle expert. From video web series and travel articles, to product reviews and healthy, vegan and gluten free recipes, you'll find lots of info for a happier, healthier and greener lifestyle! After all, Life is a voyage, live it well!
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