What are High Protein Fruits?

Sara Schmidt
Sara Schmidt

Though vegetarianism has grown to be a popular practice, many people worry that the diet is greatly lacking in protein. With the presence of beans, soy, vegetables, and high protein fruits, however, such a lifestyle can be healthy. Many people are unaware that high protein fruits, such as avocados, pears, and peaches, can serve as healthy protein diet food.

Prunes are good sources of protein.
Prunes are good sources of protein.

Healthy fruits make a popular protein alternative because they are low in fat, low in calories, and contain many other nutrients key to body growth, development, and maintenance. Apricots, which are fruits high in protein, are one example. Not only are they rich in protein, but they are also high in calcium, zinc, folic acid, potassium, iron, fiber, beta carotene, and vitamin K.

Figs are high in protein.
Figs are high in protein.

Avocados are also high protein fruits. Though often mislabeled as vegetables, avocados are actually fruits that are high in protein as well as zinc, niacin, fiber, folic acid, and other essential nutrients. They are also a good source of heart-healthy fats. Unlike most other fruits, however, avocados are high in calories.

Watermelon contains protein.
Watermelon contains protein.

High protein fruits also include figs. Like avocados, dried figs have a high caloric content, as well as a high carbohydrate content. In addition to being a good source of protein, figs also contain fiber, calcium, potassium, and many other nutrients. Because of the fig's nutritional makeup, it is often recommended as a healthy snack for athletes.

Cantaloupe contains protein.
Cantaloupe contains protein.

Peaches are high protein fruits. An average peach contains .07 ounces (two grams) of protein. The fruit is also a good source of fiber, vitamin C, and vitamin A. Pineapple is another good source of protein.

Bananas are high in protein.
Bananas are high in protein.

Other fruits that contain protein include goji berries or wolfberries, raspberries, apples, coconuts, blackberries, prunes, pears, watermelon, honeydew, lemons, cantaloupe, bananas, and cherries. Dried goji berries contain the highest protein amount, with .14 ounces (four grams) of protein per serving. The rest contain .04 to .11 ounces (one to three grams) of protein per serving.

Peaches are high protein fruits.
Peaches are high protein fruits.

Fruits do not contain as many proteins as animal food sources overall. People who consume a diet made up of a variety of fruits, however, will likely eat a sufficient amount of protein. Combining fruits with other protein sources, such as beans, legumes, soy, and other foods can also add up to the same amount of protein or more, when compared to a meat-inclusive diet.

Avocados are high in protein.
Avocados are high in protein.

Many high protein vegetables are also available as meat substitutes. Asparagus, corn, artichokes, broccoli, and many other vegetables contain protein. Almonds, walnuts, and many other nut varieties can provide large servings of protein as well. Some vegetables, such as split peas and lentils, do have as much as one ounce (28 grams) of protein, which is similar to a serving of meat.

Apricots are a good protein source.
Apricots are a good protein source.
Pineapple is a fruit that is high in protein.
Pineapple is a fruit that is high in protein.
Pears are high in protein.
Pears are high in protein.
Honeydew melons contain protein.
Honeydew melons contain protein.
High protein fruits, vegetables, beans, and soy allow vegetarianism to be a healthy lifestyle.
High protein fruits, vegetables, beans, and soy allow vegetarianism to be a healthy lifestyle.
Sara Schmidt
Sara Schmidt

A graduate of Southeast Missouri State University, Sara has a Master’s Degree in English, which she puts to use writing for wiseGEEK and several magazines, websites, and nonprofit organizations. She has published her own novella, and has other literary projects currently in progress. Sara’s varied interests have also led her to teach children in Spain, tutor college students, run CPR and first aid classes, and organize student retreats.

You might also Like

Readers Also Love

Discussion Comments

mitchell14

Really, all fruits and vegetables contain some protein, and most people get too much- you really should only have about one gram of protein per day for every two pounds or one kilogram of your weight. For a woman who weighs 130 pounds, that is only 65 grams; even for a man who weight 150 pounds, it is only 75 grams. And honestly, for many of us, our lack of protein is not the biggest problem in our diets.

widget2010

Avocado tends to be overlooked a lot of the time, whether people refer to it as a fruit or a vegetable. Yes, it is great as a guacamole, but it can be used so many other ways- in soups, in sauces, or even sliced up or mushed together raw to put on sandwiches or in salads. And because it contains one of the "good" fats as well, it really is a winning food.

vogueknit17

Apricots and figs can be delicious not only fresh, but also dried. The fact that these two high protein, fiber filled fruits are available many places all year long in dried form makes them especially useful for vegetarians trying to get more protein.

Post your comments
Login:
Forgot password?
Register: