Aside from their relatively low amount of protein, you’ll be loading up on important vitamins and minerals. Many of these vitamins act as powerful antioxidants in the body, strengthening your immune system and helping to battle back the free radicals that are produced each day.
1. Dried Apricots: 3.4g Protein (6% DV)
|Protein in 100g||Per avocado (201g)||Protein to Calorie Ratio|
|2g||4g||1g protein per 80 calories|
Apricots rock the number one spot on our list, but they have to be the dried variety, as fresh apricots don’t yield the same amount of protein. You’ll find that with most dried fruit their values are concentrated, but so is the sugar content,
Even better than the protein they provide, apricots are also an excellent source of Vitamin A, which acts as an antioxidant within the body to help protect it from free radical damage, especially damage done to the eyes.
Apricots also contain a fair amount of potassium, which helps maintain healthy blood pressure numbers. The benefit of eating fruit to supplement your protein requirements is that you’ll almost always be getting extra benefits from antioxidants and minerals, as well as fiber.
Tips for eating more: Chop up dried apricots and put them on your cereal or bake them into a high-protein cookie.
2. Raisins: 3.1g Protein (6% DV)
Raisins grab the number two spot, and they’re packing more protein than the grapes they started off as. Their chewy sweetness is often used in baking and with snacks to provide nutrition, including added protein.
Raisins will help out your digestion, and they’re an often overlooked source of calcium, so you’re getting support for your bones when you eat them.
Raisins are also a good source of iron and potassium, and a decent source of fiber. As with dried apricots and other dried fruits you’ll want to be careful with total amount of sugar taken in, as they can contain more sugar than your average fruit.
Tips for eating more: Add them to oatmeal (oatmeal is also a good source of protein), or to oatmeal cookies. They’re also easy to take with you and use as a snack when you’re on the go.
3. Guava: 2.6g Protein (5% DV)
|Protein in 100g||Per fruit (55g)||Protein to Calorie Ratio|
|2.6g||1.4g||1g protein per 26 calories|
Guava may not be in your regular fruit lineup, but there are plenty of reasons to give it a regular role in your diet. Of course to take the number three spot on our list guava needs to provide substantially more protein than other fruits, and it does, but it has plenty of other qualities that can’t be ignored.
When you eat guava you’ll be getting lycopene, the antioxidant in tomatoes that earns tomatoes the reputation for being so healthy. Guavas actually contain more lycopene ounce for ounce than tomatoes, and lycopene has shown consistent results as being an anti-cancer antioxidant.
Guava is also a good way to boost your immune system because it’s full of Vitamin C, far more than oranges, and even a small serving, such as half a guava, will give you your total Vitamin C for the day.
Tips for eating more: If you’re not familiar with guava, they’re easy enough to prepare, you simply wash it off, cut it in half, and slice it up. From there you can eat it directly or add it to a fruit salad.
4. Dates: 2.4g Protein (5% DV)
|Protein in 100g||Per fruit (55g)||Protein to Calorie Ratio|
|2.5 g||0.2g||1g protein per 20 calories|
Dates are a very good source of protein, and along with others in the top 5 on our list it will provide you with roughly 5% of what you need for the day. Not too much compared to big protein foods like chicken, but when used along with other fruits and vegetables it can add up.
You’re helping to boost your potassium numbers when you eat dates, which will help you avoid running a potassium deficiency which can lead to several health complications.
When eating dates you’ll also be helping to achieve your fiber goals for the day, as they’re a good source that will help your cholesterol levels as well as stabilize your blood sugar levels.
Tips for eating more: Dates are a portable snack that you can take with you and eat while on the go. They are often used in baking for their chewiness and natural sweetness.
5. Prunes: 2.2g Protein (4% DV)
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, for a fruit. 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.
Go with whole prunes rather than prune juice, as there is more protein in it, and more potassium.
Tips for eating more: Prunes are easy enough to eat more of because they can be eaten as a snack all by themselves.
6. Avocado: 2g Protein (4% DV)
You may be surprised to find avocados on a list of protein-filled fruits, but it outdoes many of its fruit relatives in the protein department, even though it gets most of the attention for its healthy fats.
Avocados used to be considered something you should avoid eating too much of because of their fat content. These days we know that not all fats are the same, and the kind of fat avocado contains are the kind that you should be getting, both to help lose fat and also as part of a complete and healthy diet.
Avocados have plenty of benefits in addition to their protein, and most of the time their potassium and healthy fat content is what gets the focus. You simply can’t go wrong by adding more avocado to your diet, especially in the summer and winter months.
Tips for eating more: Avocado goes great on top of a salad, mashed up into guacamole, or eaten all by itself as a between meal snack. Add them to a smoothie for an even smoother texture, added protein, and healthy fats that keep you feeling full for a long time.
7. Kumquat: 1.9g Protein (3% DV)
If you’ve never had a kumquat you definitely need to add it to your shopping list. Not only do they contain more proteinthan many other fruits, they are full of vitamins and phytonutrients that help the body in a number of ways.
Kumquats can be used as part of an anti-inflammatory diet designed to reduce the symptoms of inflammation in the body. They’re also a good source of fiber, and can give you a boost of energy if you’re feeling run down thanks to their riboflavin content.
Kumquats aren’t just a decent source of protein, they’re also a great source of important vitamins, vitamins such as Vitamin C which will help your immune system.
Tips for eating more: Eating a kumquat doesn’t have to be tricky. You can simply wash it off and pop in in your mouth. It’s entirely edible, or you can spit out the seeds if you prefer.
8. Jackfruit: 1.7g Protein (3% DV)
You may have to search around to find jackfruit, or go to a fruit market, but it’s worth the hunt. Jackfruit is not only a good source of fruit 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.
Tips for eating more: Preparing jackfruit can be a chore due to its large size and outer covering, but it’s worth the effort at least occasionally to add some variety to your diet and get the benefits it provides, as well as to enjoy it’s sweet flavor.
9. Currants: 1.4g Protein (3% DV)
Because of the bright red color of red currants, you can add a splash of color to your plate while at the same time adding protein, fiber, and important minerals to your diet.
Currants are loaded with fiber, and will help you meet your fiber needs. It’s important to consider fiber along with protein because many high-protein foods contain little to no fiber. Eating a food like currants that is a source of protein as well as fiber is a great way to supplement your protein intake and help your digestive system function.
Currants also provide you with a big chunk of your Vitamin C requirement, and are on par with the kind of Vitamin C you get from an orange.
Tips for eating more: Because of their size and berry shape you can pop them on top of a salad, or simply pop them in your mouth. They can also be turned into a jam and used in much the same way you’d use a jam made from other berries.
10. Raspberries: 1.2g Protein (2% DV)
|Protein in 100g||Per cup (144g)||Protein to Calorie Ratio|
|1.4g||2g||1g protein per 31 calories|
Raspberries may not be bursting with protein, but they will help contribute to your total grams of protein taken for the day, and round you out with an array of vitamins, minerals, and fiber, making them more than worth your while.
Raspberries and other berries made our list of superfoodsthanks to the antioxidant value they have, which is important when you’re trying to undo some of the damage by free radicals. You wouldn’t want to rely on raspberries alone to meet your antioxidant needs, but when combined with other healthy foods they will tip the scales in your favor.
In addition to their protein and antioxidant content, raspberries are also a respectable source of fiber, so you’re getting at least three great benefits from eating them.
Tips for eating more: Raspberries go really well with yogurt, and it makes a great way to start your day off right in the protein department because yogurt is also a good source of protein. The tartness of both raspberries and yogurt make them a complementary pair.