Protein is an essential component for tissue growth and repair, and it also participates in immune functions, muscle activity, and blood clotting. If a person is looking to lose weight, a protein-rich meal plan may help achieve that goal. According to Eating Well, obvious protein-rich options include animal proteins like red meat, poultry, and fish. However, there are other plant-based foods, such as certain fruits, that contain adequate levels of protein along with various other nutrients like fiber, antioxidants, and disease-fighting phytochemicals, making them a great addition to the daily diet. Consuming more fruit can help reduce the risk of many diseases while also providing benefits for weight management and promoting healthy aging.
Although they do not contain very high levels of protein compared to chicken and other animal sources, according to nutrition expert Nicole Rodriguez, including them in daily consumption, especially those with high protein content, is beneficial. Here are the fruits with high protein content:
1. **Guava**
A cup of guava contains 4.2 grams of protein, along with 9 grams of fiber, which is about one-third of the daily needs.
2. **Jackfruit**
Jackfruit, a tropical fruit from Asia, Africa, and some areas of South America, is a nutrient powerhouse. The fruit can be consumed in various forms in different cultures, with canned jackfruit being the most common in the United States. In addition to 2.6 grams of protein per cup, it also has 2 grams of fiber and is a good source of potassium.
3. **Blackberries**
Blackberries are a delicious addition to a fiber-rich diet, but blackberries, in particular, contain a higher amount of protein compared to other berry types. For comparison, a cup of blueberries has about 1 gram of protein, while a cup of blackberries contains nearly double that amount. All types of berries provide their own phytochemicals due to the colored pigments in their flesh, with blackberries containing anthocyanins, which can help protect the heart and brain.
4. **Avocado**
Half of an avocado contains 1.5 grams of protein. The contents of avocado fruit also include 5 grams of fiber per half fruit along with healthy fats.
5. **Pomegranate**
Half a cup of pomegranate seeds offers about 1.5 grams of protein. The seeds also provide 3.5 grams of fiber and are rich in antioxidants known as anthocyanins.