Fruits also have protein, it is true that these values are not comparable to soy, seitan, animal meat, etc. but they can serve as a complement to a diet rich in protein, especially when we are immersed in a process of creating muscle mass. We are going to find out which fruits have the most protein without them, and surely we have some of them in our pantry.
Eating fruits is of vital importance in a balanced and varied diet, since from them we obtain important vitamins and minerals for our day to day life, such as vitamin A, group B, E, F, K and minerals such as iron, magnesium, potassium, sodium , zinc, among others.
Are they a source of protein?
Making it clear that they are not at the level of eggs, soybeans, meat, and even some nuts, oily fish, etc. Fruits are the perfect complement to a high-protein diet. Fruits in general should be seen like this, as a complement to meals or to snack between meals.
There are no fruits with a high percentage of protein. It is true that there are some that provide up to 2 grams of protein per 100 grams, but it is a very high amount of this food. Before looking only at proteins, we must know that fruits have a high content of water, fiber and vitamins, mainly vitamin A. Therefore, hydration is very positive, but an excess of fiber and an excess of vitamin A, leads to undesirable side effects.
protein fruits
We are going to see a list of the most protein fruits that we have at our fingertips. What’s more, surely we have more than one right now in our kitchen.
Strawberries
Strawberries are very easy to find in supermarkets and they are very easy to consume, since you just have to clean them and pick them one by one. Strawberries are eaten whole and pair well with other fruits, and even with milk or ice cream to make smoothies.
The good thing about this fruit is that it gives us 1.03 grams of protein. An almost negligible amount if we compare it with a piece of cheese, an egg, a seitan burger, or something similar, but it is still a good component in our meals due to its high nutritional value.
oranges
Oranges are rich in vitamin C, a very important vitamin for the body and to be able to fight against oxidative agents that damage cells throughout our body, from the skin to the neurons. That is why oranges are so essential in the daily diet, and in this case they have a plus, since they have 1 gram of protein for each cup of oranges. His thing is to mix it with other foods such as nuts or other fruits, but be careful with the adverse effects.
Kiwi
Kiwis are not usually very popular, but it is one of the best fruits that we can consume on a daily basis, especially at breakfast. Kiwis have fiber and vitamins as essential as A and C. Now we also know that they have almost 1.15 grams of protein.
The good thing about kiwi is that we can combine it with other fruits and nuts, but be very careful with excess fiber and vitamins A and C, which can cause annoying adverse effects such as diarrhoea, for example.
Banana
It is one of the easiest fruits to consume, the one that adults and children like the most, but also one of the ones that causes the most allergies, such as the peach. Today we are not talking about allergies, that will be another day. Bananas or bananas have 1.20 grams of protein, and we can mix it with countless nuts such as peanut butter or in biscuits with nuts.
Raspberries 1.2
Raspberries are one of the most expensive fruits of all that we are going to put on this list, and it is that red fruits such as raspberries and blueberries have a very high price in the market, even so it is worth it. Red fruits are rich in antioxidants and this protects the cells of our body from oxidative action.
Raspberries, or rather, a cup of this fruit, provides our body with 1.20 grams of protein. We can combine this fruit with others, and even with other foods, creating a raspberry sauce or jam.
Apricot
The apricot is one of the fruits that add the most flavor to natural juices, it is also perfect for decorating cakes and for creating sauces and jams. This fruit, so delicious and so similar to peaches, provides us with 1.4 grams of protein per cup.
It is perfect to combine with other foods, and create mixtures of flavors that, if we have never tried them, I don’t know what we are waiting for. In fact, it is a fruit widely used in Indian food and we can follow those recipes and try it at home if we feel like it.
Avocado
Avocado is a fruit, although it is hard for us to believe it, since we normally use it in creams, sauces, salads, toast and the like, but it is a fruit just like the tomato, which we consider a vegetable, but it really is a fruit.
An avocado, or rather, a cup of avocados, gives us 2 grams of protein. The good thing about this food is that its versatility gives us the opportunity to mix it with a multitude of foods, such as multigrain breads, vegetables, fruits, meats, etc.
Coconut 3.3
Coconut is one of the fruits that has the most protein. So much so that a cup of coconut carries more than 3 grams of protein. Coconut can be consumed in various ways, but the most common is in pieces, in fact, in Mercadona they sell it, although it is a very small quantity at a somewhat high price.
With coconut we can also cook different dishes, from pastries to savory dishes. The question is to introduce it in our daily diet if we want that extra protein in our diet. Another option is to create a fruit bowl with cereals, seeds and nuts, and have it as a snack or breakfast.
