Fruits can be a good source of protein. Although fruits in general are not known for its protein content, there are some that are better than others when it comes to helping you round out your protein intake for the day.
Protein is the one responsible to build and repair muscle. It also plays a role in revving fat-burning metabolism and reducing the hunger pangs that can lead to an attack on the vending machine. Additionally, protein works to slow the release of carbohydrates into your bloodstream, which can prevent the sudden spikes in blood sugar that are thought to encourage fat storage and sagging energy levels.
Know the fruits with protein in the list below:
1. Dried Apricots: 3.4g Protein (6% DV)
Apricots contain 3.4g of protein, that need to be eaten in the dried variety, as fresh apricots don’t yield the same amount of protein like they do when they’re dried up.
You’ll find that with most dried fruit their values are concentrated, but so is the sugar content.
If you haven’t tried this fruit before, you will be in for a delicious treat. There are a variety of guavas but you will most commonly find greenish-yellow skinned guavas with either pink or whitish insides. Little crunchy seeds on the inside can be eaten or spit out. Although a bit less flavorful then the inside, the skin is also edible and nutritious. When choosing ripe guavas, you have to choose the ones that are firm but slightly soft to the touch, the insides will be suppler than the protective skin.
3. Avocados
A single medium sized avocado has on average about 365 calories, 17 grams of fiber, 88% of daily vitamin C needs and 7 grams of protein! Additionally, one avocado has an Amino Acid Score of 129, which indicates that it is a high-quality protein. Avocados contains almost all the amino acids, except hydroxyproline which is not even an essential amino acid. It also contains monounsaturated fats including omega-3s and 6s, making a good selection for strict vegetarians who want plant based omega-3/6 alternatives.
5. Prunes
Prunes are known for their fiber content and their ability to help keep you regular, but they also rank pretty highly in the protein department, as they contain 2.2g of protein. Having a few prunes each day is a good habit to get into, but like all dried fruits be sure to limit your consumption due to the high sugar content.
In addition to their fiber and protein content, prunes are also a good source of phenols which will help you avoid cancer and help keep your heart healthy. Their fiber content will help keep your blood glucose levels stable which helps you maintain a healthy weight, and avoid the onset of diabetes. That’s a small fruit with a lot of healthy benefits to it.
5. Pineapple
A pineapple is more than just a highly fibrous tropical fruit. A 100-gram serving contains.0.54 grams of protein. Aside from being low in calories, and a rich source of vitamin C, it is also packed with vitamins and enzymes that promote several unique health benefits. In addition, it contains a proteolytic enzyme called bromelain that has anti-cancer, anti-inflammatory and anti- clotting properties.
6. Jackfruit 
You may have to search around to find jackfruit, and believe me, it’s worth the hunt. Jackfruit is not only a good source of fruit protein (1.7g protein) but it’s also high in Vitamin C and fiber, like many other fruits on our list.
One feature of jackfruit that you won’t want to overlook is its potassium content. Much like a banana a serving of jackfruit will boost your potassium and help you reach your daily requirement.
One thing that most fruits have in common is their antioxidant content. Jackfruit is no exception, and it contains Vitamin C as well as a bit of Vitamin A to help the body fight off free radical damage.
7. Bananas
Bananas contain 1.1g of protein. It’s the other features of bananas that make them a smart choice as part of a protein-conscious diet. They are well-known for their potassium, which provides you a full 10% of what you need each day.
Besides potassium and protein, bananas will also help you top up your fiber for the day. Enjoying a daily banana can help you maintain a healthy weight, can keep your digestive system moving, and because of the potassium they contain can help keep your blood pressure numbers in line.
Image Credits: sparklepeople, ibest9, stylecraze, ayurvedaupay
