Fruits That Are High In Protein

Fruits That Are High In Protein

Firstly let’s set the record straight,

How much protein do we actually need?

What is the the recommended daily amount (RDA) of protein?

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of your body weight. For example, a 50-year-old woman who weighs 140 pounds, that translates into 53 grams of protein a day

To determine your RDA for protein, you can multiply your weight in pounds by 0.36, you will find that it is around the recommended daily intake, around 50 grams per day

Calculate Your (RDA) Equation

Body Weight (pounds) Times (x)  0.36 = Your (RDA) Protein

Understanding Protein measurements

Protein is measured by the daily value percentage, the DV%.  One cup of fruit can provide between 1-10% of the DV for protein

6% Daily Value = 3 Grams of Protein

12% Daily Value = 6 Grams of Protein

24% Daily Value = 9 Grams of Protein

48% Daily Value = 12 Grams of Protein

What fruit is high in protein?

High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, bananas, dates and raisins

Guava: 2.6g Protein (5% DV)

Guava is another great protein snack (pre and post workout) on the go, guava is a rich antioxidant and can lower your risk of infections and boost your immune system

Guava can boost your immune system because it’s full of Vitamin C, the benefits of vitamin C include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling

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

Dried Apricots: 3.4g Protein Per Cup (6% DV)

Dried apricots are an excellent source of protein and vitamin A, ideal for a healthy protein snack on the go. Vitamin A acts as a antioxidant within the body and 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

Kiwifruit 1.1g Protein Per Cup (2% DV)

Kiwifruit does not have high as a protein intake as some of the other fruits listed, however it is worth mentioning, kiwifruit is very sweet, bitter and very delicious, It has a high enough amounts of protein to give you a considerable protein snack on the go   

Blueberries 1.4g Protein Per Cup (2% DV)

Blueberries is a healthy and delicious protein snack to eat, it’s best if you add blueberries to porridge to give you that extra amount of protein after a workout.  Blueberries work great also for a healthy protein boosted dessert after a high calorie and protein meal if your trying to really gain some natural muscle mass

Bananas 1.1g Protein Per Cup (2% DV)

Bananas are not as high in protein as many people may think, however they are very healthy and do contain 1.1 grams of protein per 100g. Bananas can be a great protein snack on the go along with giving you high amounts of energy throughout the day, additionally bananas contain 89 calories per 100g which is great if your bulking up and need a quick healthy snack on the go to add some extra calories  

Raisins: 3.1g Protein (6% DV)

Packing more protein than the grapes, raisins will help out your digestion due to their rich fibre content, often overlooked raisins are a great source of calcium (healthy bones) and a great protein snack on the go

Raisins are also a good source of iron and potassium, however be careful with the sugar intake, raisons can contain more sugar than your average fruit. Eat in moderation

Dates 2.4g Protein (5% DV)

Another unlikely protein snack to add to your shopping list is dates, not only sweet and delicious but dates are rich in a number of health boosting properties. Dates are rich in potassium and the fiber content will help your cholesterol levels and stabilizing your blood sugar levels

Anybody with a sweet tooth that’s hard to please, I suggest trying some dates

Prunes: 2.2g Protein (4% DV)

Known for keeping you nice and regular, prunes are rich source of fibre and protein for your vegan diet. 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

The 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  


All of the fruits listed in this article are best served with other fruits and proteins sources to get higher and considerable amounts of protein consumption that the body needs to rebuild and grow muscle. The fruits listed are also great for long and sustained energy levels throughout the day

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