Fruits Are Amazingly Protein Powerhouses

Fruits are jam-packed with healthy nutrients, but we don’t think protein is one of them. Although it doesn’t really contain as much protein as meat, eggs, beans or tofu, fruit contains some of these important nutrients – so consider it a win for your overall health when you include these some of them. your food.

“You can’t use fruits as the main source of protein, but they will contribute to the overall protein intake. And the main benefit of fruits is the variety of antioxidants and flavanols that are unique in many of them,” says Michelle Routhenstein, MS, RD, a cardiologist at AbsolutelyNourished.com.

Fruit is a nutritional powerhouse, full of fiber and essential vitamins, minerals and phytonutrients that can help reduce inflammation and provide protective benefits in almost every aspect. of our health, from our heart to our immune system to every little cell.

So the next time you go grocery shopping, add these protein-rich fruits to your cart.

Fruits that are high in protein

The fruit of desire

One cup of passion fruit contains 5 grams of protein. It is also rich in vitamin C. “Vitamin C really helps with immune health, heart and skin health, nail and hair health because it helps produce collagen,” Routhenstein says.

Juicy passion fruit pulp is an ingredient featured in many desserts from around the world, including Colombian mousse like sweet esponjado de maracuya and the Australian fave, passionfruit pavlova. But you can just scoop out the insides and eat them as they are, or add them to a fruit salad, yogurt or oatmeal. Look for ripe passion fruit that is fragrant and has skin that is beginning to wrinkle.

Guava

Bright green on the outside and pinkish brown on the inside, this tropical favorite has one of the highest levels of protein of any fruit. consuming more than 4 grams of protein per cup.

And that beautiful pink pigment comes from the carotenoids, beta-carotene and lycopene, which give guava its antioxidant benefits, says Routhenstein: “Those carotenoids are linked to lowering inflammation in the body, which is the cause which is a risk factor for heart disease and many chronic diseases. circumstances.”

Werner adds: “Guava is very versatile and can be used in both sweet and savory dishes. Substitute tomatoes for guava, and mix in your favorite salsa ingredients.

Avocado

Yes, avocados are fruit, even if they are not sweet. One cup of cubed avocado contains 3 grams of protein. Avocados are also a great source of potassium and heart-healthy monounsaturated fats. Routhenstein likes to swap mashed avocado with mayo for tuna salad.

“They’re also high in fiber to help with digestive health and keep us feeling full,” says Brittany Werner, MS, RDN, director of training at the online nutrition coaching program Working Against Gravity.

Kiwi

A sour kiwi contains about 2 grams of protein per cupit also contains an enzyme that supports good digestion, Werner says, along with potassium, which can help lower blood pressure, and fiber, which can help lower cholesterol.

When he’s on a kiwi kick, Routhenstein chops it up and adds it to many foods to increase the flavor level, so don’t be afraid to get creative!

Blackberries and greens

Don’t let their size fool you. These small berries are sources of good nutrition. Blackberries have 2 grams of protein per cup, and raspberries are just shy of that.. Both are packed with fiber — about 8 grams in one cup — and antioxidants. They can also help with blood sugar control, Werner says.

Routhenstein adds: “Berries are very high in anthocyanins. “Those are flavanols that help support brain health, heart health and nerve health. They’re also a good source of soluble fiber, which is very important for cholesterol control. .

Berries are perfect for homemade chia jam. Chia seeds add extra protein (about 2.5 grams per tablespoon), as well as fiber to help balance blood sugar levels. Spread the jam on toast or pancakes, or use it as a topping for yogurt or oatmeal.

Cherries

The deep red color of the cherry is due to its high level of anthocyanins, a powerful antioxidant. They are thought to reduce inflammation, which may be beneficial for people with chronic inflammatory conditions, such as arthritis.

One cup of pitted cherries has less than 2 grams of proteinalong with about 4 grams of fiber. Small stone fruits are also high in potassium, which helps maintain fluid levels in balance for proper hydration and overall health. Tart cherries in particular can improve sleep, as they can increase the production of melatonin.

In addition to desserts, cherries pair well with pork, chicken or duck, and if you can find them frozen, they’re a great way to boost your gravy.

Jackfruit

Ripe jackfruit is very tasty, but the neutral flavor and flesh of unripe jackfruit make it a good side for roast beef or pork. It has about 3 grams of protein and 3 grams of fiber per cup, along with prebiotics to promote gut health, says Routhenstein. Although it cannot replace protein with real meat, it is also an excellent source of vitamin C and potassium. You can get it fresh, but jackfruit also comes in cans and bags.

Tomatoes

Don’t forget that tomatoes are fruits, too. There are about 2 grams of protein per cup of diced or chopped tomatoesand they also contain lycopene – an antioxidant that has important benefits for the cardiovascular system, eye health and more.

Routhenstein likes to make shakshuka: a traditional Middle Eastern dish of fried eggs in a rich tomato sauce. She also likes to add diced tomatoes and cucumbers to cottage cheese or plain Greek yogurt to make a delicious protein-rich meal.

Pomegranate

Pomegranate seeds, or arils, has 2 grams of protein per cup. It is also a rich source of fiber and vitamin C.

It can be tricky to get the seeds out of ripe pom poms, but you can also buy seeds in pre-packaged cups if you want to save time and elbow grease. The sour, slightly sour seeds are versatile and can be eaten in both sweet and savory dishes, from breakfast yogurt to a hearty dinner salad. They also add a nice pop of deep red as a garnish to holiday cocktails and punches.

---

LBH

How much protein do I need?

Everyone’s protein needs are different, so there is no one-size-fits-all. “It depends on the age, gender, and physical activity of the person,” says Routhenstein. For most people, this means 1 to 1.2 grams of protein per kilogram of body weight per day, or about 20 to 30 grams per meal.

What foods are high in protein?

Meat, poultry, fish, seafood, eggs and dairy products contain the most protein. These are complete proteins, such as quinoa and soy (such as tofu or edamame). Other good sources of plant-based protein include beans, peas, legumes (such as lentils), nuts and seeds.

Which vegetables contain protein?

All plants contain protein, but the best sources of plant-based protein (in terms of produce) are green peas, spinach, leafy greens such as collards and mustard greens, broccoli, cauliflower, Brussels sprouts, asparagus and potatoes.

How to get more protein in your diet

• Make sure you eat protein at every meal.

• Choose protein-rich snacks like cheese, nuts and seeds.

• Top oatmeal, salad, yogurt – and almost anything else – with nuts and seeds for a boost, as well as protein and other important nutrients.

• See cottage cheese. It’s recently gone viral on social media for being a delicious, protein-rich addition to scrambled eggs, pancakes, toast, and everything in between.

• Throw other beans, like lentils and beans into other recipes: soups and stews, salads, tacos.

You can also like