When making a smoothie, we want to get all the nutrition and goodness that our bodies need to feel healthy. This means getting enough carbs, proteins, healthy fats, minerals, and vitamins. However, knowing your fruits is important, not all fruits are made equal and some have a lot of sugar.
However, many fruits also have a lot of protein which is very important in creating balanced and healthy smoothies! Today, we will introduce you to 9 fruits that have the most protein
Wait… Fruit Has Protein?
It may be a bit astounding to discover that fruit has protein in it, but it does. We do not usually think of fruit as being a source of protein, but some fruits can give you a little extra boost, adding just a little extra protein into your diet as you need.
The Top 9 Fruits For Protein:
So, which of the many fruits we know had protein, and which are the best ones to have as a snack or in a smoothie if you need an extra helping of protein? Let us tell you!
#1. Guava
Well, to begin we have guava. This is not a super popular or common fruit everywhere, but it is one of the fruits with the most protein. You can get an impressive 4.2 grams of protein per cup of guava, so it is a handy fruit to add to smoothies as well as some seeds for a full whole-food helping of protein!
You can slice it up, or if you want a snack, just bite into it like an apple, it is also hefty with fiber and vitamin C. The skin and seeds are edible too, so you’ve no waste!
#2. Avocado
Many people forget that avocadoes are fruits, but, they are! If you fancy a yummy treat but need an extra helping of protein, make some guac, or mash up an avocado and pop it on your toast. A sliced cup of avocado can give you 3 grams of protein, but if you mash it, you get 4.6 grams!
This is quite a lot of protein to get out of fruit, and since it is also full of fiber, potassium, and healthy fats, it is very good for you. Just make sure not to overindulge. It pairs well with peaches and honey if you want a sweet treat too!
#3. Kiwis
Kiwis are sure to give you 2 grams of protein per cup, and they are so easy to prepare and eat they are ideal as a snack, in your lunchbox, and make a great addition to smoothies. You can also eat the skin, although we cannot guarantee that the fuzzy texture will be awesome.
You do need to clean them well if you intend on eating the skin, but the skin won’t hurt you, and if you have a ripe kiwi you probably won’t even notice.
#4. Jackfruit
Jackfruit is a fig’s spikier relative, and it is very popular as a meat alternative for vegans. You can roast pulled jackfruit and season it like pork or chicken. It even goes well in vegan tacos or Thai curry. It is safe to say that this is a very versatile fruit.
Its content of protein is much lower than meat, but for a fruit, it is still quite high, at 2.8 grams per cup. It is worth giving it a try!
#5. Apricots
We love apricots, they are brilliant, and take us back to our childhoods, such a delicious fruit! If you slice these fruits up, they can give you 2.3 grams of protein. However, in our childhoods we loved them dried, while they are not as healthy, a 1/4 cup will give you 1.1 grams of protein!
We do love snacking on apricots, but they work so well in smoothies we urge you to try them! Just give it a go!
#6. Raspberries & Blackberries
A lot of berries are not great for protein, however, blackberries stand out from the crowd with 2 grams per cup. And they are not alone either, as raspberries serve you around 1.5 grams per cup. They are a great choice, and while they tend to be seasonal, they can add protein to your smoothie in a unique way when you can get them.
If you want to try to something different, add them to some yogurt for a protein-heavy breakfast!
#7. Bananas
You’re probably well aware that bananas are crazy good for you. Bananas are a berry, and they have so much goodness in them it’s crazy. They are hefty in potassium to start with, and they’re fibrous as well. They are also an easy option for a meal on the go, and can give you a bit of extra energy when you are post-workout!
A single banana is rumored to be as good for your body during a workout as a sports drink, and it’s better for you! A medium banana contains 1.3 grams of protein too! With so much goodness you can’t go wrong with a handy banana!
#8. Raisins
We would be lying if said we weren’t a bit bitter about this one. We do like dried apricots, but raisins just aren’t our thing, maybe we had too many as kids. But, if you still enjoy raisins then you can get a fair bit of protein from them. A single ounce or around 60 raisins will give you 1 gram of protein.
This is not too bad, but 60 is still a lot. But, they go well in cakes, oatmeal, in salads, and smoothies. We are just not a fan, we would rather have the avocado on toast!
#9. Grapefruit
Grapefruits aren’t for everyone, we admit. If you are on blood pressure medication, or take blood thinners, then you cannot eat these yummy fruits. But if you can eat them, you are probably as enthusiastic about them as we are.
We love grapefruits, not only are they citrus vitamin-C-rich superstars, but a medium grapefruit will give you 1.6 grams of protein as well.
If you can eat grapefruit, but they’re just not to your taste, then try heating half of a grapefruit under the broiler of your oven for 5 minutes or so. This will caramelize its top. Add a bit of cinnamon over the top of it and eat it with a spoon. This is a cool way to eat grapefruit!
Of course, if you want it in a smoothie, we suggest strategically disconnecting the pieces from the flesh for a really clean taste of grapefruit. Grapefruit in a smoothie tastes much better than grapefruit in any other fashion in our opinion. But, we will let you decide how you prefer to enjoy them!
FAQs
Are All Fruits High In Protein?
A lot of fruit is high in protein, or at least high in protein for something that is not meat. Most fruit will give you between 1 to 6 grams of protein per cup. You will have to eat a lot of fruit to meet your daily requirement of protein, but it can help you get there.
Are Apples High In Protein?
A single serving or a single medium apple will give you around a gram of protein. So, we can’t exactly say it is high in protein, as there are plenty of other fruits on our list that will give you more. Apples can give you some protein though!
Is Banana Full Of Protein?
Bananas are not ‘full’ of protein per se, they are full of goodness though. They do give you a dose of protein though, which we love. However, you would still have to eat a lot of bananas to meet your daily protein requirements.
Additionally, she spent a few years working for Smoothie King, where she gained extensive knowledge about making smoothies.
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