When we talk about protein-rich foods, we don’t really think of fruit first. And yet, some have it and could catch your attention, particularly in the context of weight loss.
“Every gram of protein counts”
Protein is important for satiety, tissue repair and muscle growth. They are also popular for weight loss. In a vegetarian diet, they are mainly found in beans, legumes, nuts and seeds. But, less well known, certain grams can also be found in fruits.
“Every gram of protein counts, especially if you follow a plant-based diet“, explains Natalie Rizzo, nutrition specialist on Today, who specifies that we need at least 20 grams of protein per meal. Eating fruit also has many benefits, including nutrients like vitamins A, C, E and D, potassium, magnesium, antioxidants, plant compounds and fiber.
“That said, I consider the protein in fruit to be a little extra, rather than something relied on for protein intake. For example, getting 2 grams of protein from blackberries is a good addition to the other proteins on your plate, but eating 5 cups of blackberries to get 10 grams of protein is ‘probably overkill on that food'”she explains. Here are 9 fruits to eat wisely, for what they have to offer you.
Passion fruit
According to Today, one serving of passion fruit equals 5 grams of protein. This fruit, with its golden flesh, also contains fiber, calcium and vitamins A and C. The pulp can be eaten raw, as a yogurt topping or added to juices and drinks.
Jackfruit
This fruit, a relative of the fig and the breadfruit, offers 2.8 grams of protein per serving when ripe. It is eaten either as a fresh fruit or as an alternative to meat. Indeed, its consistency close to chicken or pork can be used as such in plant-based diets. Jackfruit can be grilled, sautéed, or added to stews.
The pomegranate
The ruby red seeds inside a pomegranate are rich in antioxidants and provide dietary fiber, fatty acids, and essential vitamins and minerals. But also 2.9 grams of protein. And that’s not all: nearly 30% of the weight of the fruit’s seeds contain anti-inflammatory fatty acids beneficial for heart health, dietitians say.
Apricot
Good news too. One serving of fresh apricot contains 2.3 grams of protein. But a serving of dried apricots raises the count to 4.4 g of protein. The summer fruit contains fiber, antioxidants, iron and vitamins C, E, B6 and A. It is also known to reduce inflammation and even prevent cancer.
Blackberries
A serving of these raw berries will provide you with 2 grams of protein. But with it powerful nutrients. The antioxidant properties of these berries notably reduce the risk of cancer. The fiber in blackberries also supports gut health.
Guava
With its tangy taste, between strawberry and pear, guava provides 1.4 grams of protein per fruit. This tropical fruit is also rich in antioxidants, vitamin C, potassium and fiber. It can be eaten raw, added to a smoothie or salad, or made into jam.
Raisins
With 40 grams of raisins, you are provided with 1.4 grams of protein. Studies have also shown that small but nutrient-rich raisins promote satiety, benefit the gut, and improve heart health due to their high fiber content. They also contain potassium, which helps manage blood pressure. And are part of the healthy snacks recommended by cardiologists. On the other hand, they are high in calories. To be enjoyed sparingly…
Citrus fruits
For proteins, also head for citrus fruits! An orange therefore has 1.2 ranges of protein, and a grapefruit has 2.3 g. Citrus fruits are also known to be good sources of vitamin C, essential for a healthy immune system. They also contain lots of fiber and potassium. They are rich in nutrients and low in calories. And are hydrating.
The melon
The melon we know, called “cantaloupe” because of its variety among Americans, represents 1.3 g of protein per handful of cut fruit. One serving also provides 40% of the recommended daily intake of vitamin A, primarily in the form of beta-carotene, essential for eye health and the immune system.
Enough to make fruit salads that are excellent for your health.