I personally lead a very active life, and my protein needs are quite high.
I don’t need a doctor to tell me that –
my body becomes weak and I literally have a hard time walking if I don’t supplement with a protein powder (though I get plenty of protein from whole foods too).
All I am saying is that everyone is different, and we should all listen to our body signals! I am also a huge fan of fruit, in fact I think I love fruits more than veggies and it’s great to know some of my favorite picks (which I often choose to start my day with) are also high in this important nutrient!
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.
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.
3. Guava: 2.6g Protein (5% DV)
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.
4. Dates: 2.4g Protein (5% DV)
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.
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.
Dea is passionate about pursuing gentle, pure living in all its forms. She’s a veg and fruit foodie, who loves to explore the healing properties of plant-based foods and then fully indulge in their sun-filled taste. She believes that “In the end, only three things matter: how much you loved, how gently you lived, and how gracefully you let go of things not meant for you.”