When it comes to boosting your protein intake, fruits probably aren’t the first thing that comes to mind. While they’re often celebrated for their fiber, antioxidants, and essential vitamins, some fruits also pack a surprising amount of protein—making them a delicious and nutritious addition to your diet.
Whether you’re looking for a post-workout snack or just trying to stay full longer, these high-protein fruits can help support your health goals while satisfying your sweet tooth. From tropical treats like passionfruit and guava to everyday favorites like blackberries and apricots, here are some of the best protein-rich fruits to add to your plate, according to dietitians from a recent Today article.
Passionfruit
Passionfruit isn't a staple in many households, but it's certainly a delicious treat—and as an added bonus, it gives a nice protein boost to your meals, too! Topping this list at 5 grams of protein per cup, you also get a healthy dose of fiber, calcium, vitamin A, and vitamin C. We're craving a tropical fruit bowl right about now...
Jackfruit
Jackfruit isn't just a smart way to enjoy barbecue while maintaining a vegetarian diet; it can serve as a good source of plant-based protein, too. Many people barbecue and sautée this meaty fruit. One cup contains 2.8 grams of protein. While that's not much compared to the pulled pork you may typically slather in barbecue sauce, it's better than a lot of fruits out there!
Pomegranate
There's nothing like a delicious bowl of pomegranate seeds. And believe it or not, a cup of this small but mighty snack can add 2.9 grams of protein to your meal. That's the power of seeds! Like many other items on this list, they're also great for antioxidants, fiber, and essential vitamins and minerals.
Apricots
Dried in trail mix or fresh on a sweet summer day, you can't go wrong with some delicious, nutritious apricots. According to Today, one cup of raw apricots comes to 2.3 grams of protein, while the dried variety packs in 4.4 grams. That's not bad at all! This tasty snack also contributes fiber, antioxidants, iron, and vitamins C, E, B6, and A.
Blackberries
There's a lot to love about berries; the health benefits are out of this world. Blackberries, in particular, can contribute a surprising amount of protein to your diet, coming in at 2 grams per cup. And in addition to that fiber, blackberries have great properties that promote gut health and can even lower your risk of cancer, Today notes. Incredible!
Guava
Time to get tropical! Whether you're adding it to fruit salads, tossing cubed guava onto your yogurt bowl, blending it into a healthy smoothie, or just enjoying this fruit as a snack, it can be a great way to up your nutrient intake. In addition to 1.4 grams of protein per fruit, guava also packs in antioxidants, vitamin C, potassium, and fiber. Perfect!
Raisins
Looking for something a little sweet to snack on? Raisins might have a bit of a bad reputation, but don't knock 'em! A 1.5 oz box of these small soldiers contains 1.5 grams of protein, making them a smart choice to appease your sweet tooth while ensuring you stay fuller longer. And according to Today, they can also do wonders for your gut health and your heart. Definitely worth a try!
Cantaloupe
We've got good news for fans of melon. According to dietitian Samantha Cassetty, cantaloupe can help had some protein—and vitamin A—to your diet. 1 cup provides 1.3 grams of protein, and on top of this, it can pack in 40% of your daily recommended vitamin A intake. Not bad at all! All of this is great news for your eye health and immune function. Try blending cantaloupe into a smoothly or simply enjoying it as a sweet snack.
