Looking for a new protein source? While meat often dominates the conversation, several fruits pack a surprising punch. Adding these to your diet can help support muscle repair and boost overall wellness. Here are seven worth considering.

Although meat is the most common source of protein, if you are looking for other ways to complete your daily protein intake, then several other sources are as effective. 

Fruits are known to be rich in vitamins, but some are rich in protein, making them a smart addition to a balanced diet. While they cannot be substituted for main protein sources, like meat, protein-rich fruits are capable of supporting muscle repair, maintaining energy levels, and overall wellness. 

Some fruits have a higher protein content than others. They add nutrition and variety to your plate, especially if you are a vegetarian. So, which fruits should you eat for protein? Start with these seven.

7 Protein-Rich Fruits to Add to Your Diet

1. Guava: It has high protein content (2.6 grams per 100-gram serving), more than some dairy products, and is also rich in vitamin C.
2. Apricots: They provide 1.4 grams per 100-gram serving. Besides protein, they are full of beta-carotene and potassium.
3. Blackberries: They are rich in antioxidants and provide 8 grams of fiber. Blackberries provide 1.4 grams of protein per 100-gram serving.
4. Kiwi: Kiwis provide 1.1 grams of protein per 100-gram serving. They are good for the digestive system and also packed with vitamin C, making them beneficial for the immune system.
5. Bananas: They provide potassium, which is good for the heart, and are a great option if you need a quick energy boost before the gym or any strenuous activity. Bananas offer 1.1 grams of protein per 100-gram serving.
6. Pomegranate seeds: They give 1.7 grams of protein per 100-gram serving, and have anti-inflammatory properties. Pomegranate seeds are also full of antioxidants and vitamins that keep you healthy.
7. Avocado: They are a great source of protein, providing 2 grams of protein per 100-gram serving. They also contain fiber, potassium, vitamin E, and healthy fats for improving nutrient absorption.

Things to remember while eating fruits:

• Pair these fruits with other protein sources to maximize your intake. This combination provides unique nutritional benefits.
• Fruits should complement, not replace, your main meals to ensure you receive a full range of nutrients.
• Do not eat too much fruit because it is full of fructose, which, although natural, can lead to insulin resistance and high blood pressure. It can also result in liver inflammation.

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Written by

Ruwa Javed

Edited by

Ashvinkumar Patil