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10 High-Protein Fruits to Add to Your Diet

Humans are omnivores. They can obtain nutrients from several different sources, including plants and animals. Many people who follow a vegan or vegetarian lifestyle also wish to avoid eating meat for ethical reasons.

10 High-Protein Fruits to Add to Your Diet

This may result in them cutting out many of their favorite fruit options as well, such as peaches and oranges. Luckily, there are several options out there for those who wish to eat a high protein fruit.

10 High-Protein Fruits to Add to Your Diet

1.  Banana

A banana contains about 1 gram of protein per ounce. This is only slightly higher than the amount found in apples, at 0.8 grams per ounce. If a person wished to consume as much as possible from bananas, eating 4 ounces would provide them with around 2 grams of protein.

2. Raspberries

Raspberries, blackberries and raspberries contain 0.3 grams of protein per ounce. While this is not as much as other plant sources, such as almonds and cashews at 4-5 grams per ounce, it can still be enough to fulfill the daily requirement for those individuals who eat them regularly. Juicing these berries may increase how much protein they provide.

3. Pineapples

Pineapples have about 0.3 grams of protein per ounce as well, making them another good choice for those who wish to eat a high protein fruit. In addition to this, they contain the enzyme bromelain, which may help with muscle recovery after a workout or competition.

4. Kiwis

Kiwis provide about 0.3 grams of protein in each ounce as well. They also offer a variety of antioxidants, in addition to potassium and fiber, which may help with lowering blood pressure. However, they do contain a good amount of sugar, so individuals who are watching their sugar intake may wish to avoid them or eat them in moderation.

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5. Papayas

Papayas have about 0.3 grams of protein per ounce as well, making them another good choice for those who wish to eat a high protein fruit. Because they also contain carotenoids and vitamin C, papayas may help reduce the risk of certain cancers and heart disease. They can be eaten raw or cooked, and are a good option for baked goods due to their somewhat sweet taste.

6. Blueberries

Blueberries contain about 0.3 grams of protein per ounce as well, making them another good choice for those who wish to eat a high protein fruit. They can also help reduce the risk of heart disease and cancer due to the antioxidants present within them.

7. Avocados

Avocados have about 2 grams of protein per ounce, making them another good choice for those who wish to eat a high protein fruit. They also contain fat, which is healthy if consumed in moderation. Because they are a bit higher in calories than other fruit options, eating too many avocados may result in weight gain rather than weight loss. 

8. Raisins

Raisins contain about 0.4 grams of protein per ounce, making them another good choice for those who wish to eat a high protein fruit. They also contain antioxidants, which may help protect the body from free radicals that can damage cells and DNA. Individuals with diabetes should watch their intake of raisins because they are higher in sugar than other protein-rich fruit options.

9. Strawberries

Strawberries contain 0.3 grams of protein per ounce, making them another good choice for those who wish to eat a high protein fruit. They also provide many antioxidants and vitamin C and may help reduce the risk of cancer and heart disease. 

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10. Watermelon

Watermelon contains about 0.4 grams of protein per ounce, making them another good choice for those who wish to eat a high protein fruit. They also offer many of the benefits provided by other fruits, such as vitamins C and A.

10 High-Protein Fruits to Add to Your Diet

Eating any of these options on a regular basis can help people meet their daily requirement for protein without having to cut out meat entirely. Each option has a slightly different flavor and texture, so it may be beneficial to try each one. 

Vegetables high in protein

 

  • Lentils: Lentils are a good source of dietary fiber, protein, B vitamins and various minerals. A half cup of dried lentils contains ~20 grams of protein (~39% DV).

 

  • Chickpeas: Chickpeas are high in fiber, manganese, folate, iron, phosphorus, copper and vitamin K1. A half cup cooked chickpeas contain 7 grams of protein (~14% DV). 

 

  • Split peas: They are high in fiber, B vitamins and various minerals. A half cup cooked split peas contain 8 grams of protein (~16% DV). 

 

  • Swiss chard: This is a leafy green vegetable rich in iron, vitamin K1, magnesium, potassium, calcium and dietary fiber. One cup of cooked Swiss chard contains 6 grams of protein (~12% DV).

 

  • Collards: Collards are a cruciferous vegetable rich in fiber, vitamin K1, vitamin B6, vitamin C and various minerals. One-half cup cooked collards contain 4 grams of protein (~8% DV).

 

  • Romaine lettuce: This veggie is rich in vitamin K1, folate and various minerals. One cup of chopped romaine lettuce contains 1 gram of protein (~2% DV).

 

There are many plant-based sources of protein that can be eaten to replace meat. Many vegetables offer a variety of vitamins and minerals without adding much to the calorie content or amount of fat in the diet. 

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Frequently Asked Questions About High Protein Fruits And Vegetables

What high protein fruit is good for muscle building?

  1. Blueberries are a good source of protein, as well as antioxidants. In addition to aiding muscle building, they may help reduce the risk of certain cancers and heart disease.

What high protein fruit is good for weight loss?

Avocados are a good source of protein and healthy fat which can be eaten in moderation to support weight loss. 

How much protein should you eat per day?

  1. It depends on the individual, but it is generally recommended to eat 0.8 grams of protein per kilogram of body weight. A person weighing 150 pounds should eat around 54 grams of protein each day. 

What high protein vegetable is good for muscle building?

  1. Lentils are a good source of fiber, protein, B vitamins and various minerals. Individuals who wish to replace meat with plant-based proteins may wish to try them as a side dish or in various recipes. 

What high protein vegetable is good for weight loss?

  1. Lentils are high in fiber, manganese, folate, iron, phosphorus, copper and vitamin K1. Eating lentils on a regular basis may help individuals lose weight because they have less of an appetite for other foods.

In conclusion, there are many plant-based sources of protein that can be eaten to replace meat. Many vegetables offer a variety of vitamins and minerals without adding much to the calorie content or amount of fat in the diet. 

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Praise Adughele

I am a practising physician and medical expert also a blogger and content creator

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