Protein-rich fruits: do they really exist?
Food sources rich in the necessary proteins are varied, so what about fruits rich in protein? Does it really exist? Here is the answer to this article.
Foods rich in protein are very useful for building muscle and losing excess weight and are often combined with animal sources such as meat, poultry, and fish, but it is
important to know that there are a group of fruits rich in protein that is very important to include in your balanced diet.All you need to know about the types of fruits rich in protein are as follows:
Protein-rich fruits: do they really exist?
You may never have thought that some fruits are rich in protein because they are sweet and contain a good amount of sugars, and while they contain a good amount of protein, they are definitely not a complete source of protein.
Protein-rich fruits can be an encouraging way to get an extra dose of protein in your diet, plus combining fruit with other sources of protein helps make your snack more complete.
When your main meals and snacks during the day are balanced and contain the recommended amount of protein, which is between 5 - 9.5 grams per meal, this will give a feeling of satiety for a longer period and increase your activity.
Fresh fruits rich in protein
Many fresh fruits contain a good amount of protein, including the following:
1. Guava
It is one of the best protein-rich fruits on the list, as each cup contains 4.2 grams of protein.
Plus, they contain four times your daily requirement of Vitamin C, are full of antioxidants, and are rich in fiber.
2. Avocado
It comes in second to the protein-rich fruits as each cup contains 4 grams of protein.
You can put a few avocados on a slice of toast for a healthy and quick breakfast, or serve it in many types of salads.
3. Jackfruit
It's mostly found in East Asian places, but if you can get it, give it a try as it has 3 grams of protein per cup.
They are also very rich in vitamin C and fiber, as well as rivaling bananas in the amount of potassium they contain.
4. Apricot
One cup of halved fresh apricots contains 2.3 grams of protein. You can eat them on their own as a snack or add them to salads.
5. kiwi
Each cup of fresh kiwi contains 2.1 grams of protein and twice the amount of vitamin C you take daily. The kiwi is peeled, sliced, and then enjoyed.
6. Raspberry
Not all berries are rich sources of protein, but a cup of blackberries contains 2 grams of protein, and raspberries contain 1.5 grams of protein. Add it to yogurt for a protein-rich breakfast.
7. Citrus
In addition to being rich in vitamin C, it is also a protein-rich fruit. One medium grapefruit contains 1.6 protein, and one medium orange contains 1.2 grams of protein.
It is preferable to eat the pulp of these fruits directly, as one glass of juice contains only half a gram of protein.
8. Cherry
A cup of pitted cherries contains 1.6 grams of protein and when they are not available in the season it is OK to buy them frozen and combine them with other fruits in a smoothie.
9. Banana
One medium banana contains 1.3 grams of protein, and in addition to being rich in potassium, it is good for eating on the go and can provide nutrition during exercise.
Dried fruits rich in protein
Dried fruits that are rich in protein are an ideal choice for healthy snacks, as they retain the nutrients in their fresh form, but you should pay attention to the amount consumed because they are rich in calories, and we mention some of them as follows:
- Dried figs: Each cup of dried figs contains protein, and provides the daily requirement of potassium, magnesium, calcium, and vitamin K.
- Dried plum: one cup of dried plum on 5 grams of protein contains, in addition to a good amount of Albertaseyoum copper and vitamin K.
- Dried apricots: Each cup of dried apricots contains 4.4 grams of protein, in addition to being high in iron, potassium, and vitamin A.
- Raisins: One cup of raisins contains 4 grams of protein, and also provides a good amount of manganese, potassium, and iron.
- Dried Peaches: One cup of dried plums contains 1.5 grams of protein and is very rich in calcium, vitamin A and vitamin C as well.