Not just in eggs: 8 fruits that contain a nice amount of protein

When people talk about protein-rich foods, most will immediately think of chicken breast, tuna, and dairy products. Vegans in the crowd will probably think of soy or legumes like chickpeas, lentils, and beans. Our bet is that almost no one thinks of fruit—but yes, it turns out there are quite a few popular fruits with a surprising amount of protein, alongside a long list of other components they contain that can improve health. Here are some of the standout ones you should get to know:

Protein in one fruit: 2.7 grams

Avocado is one of those rare fruits that offers a deal that’s almost too good to be true. It has a rich texture, an addictive flavor, fits into so many delicious dishes, and also contains a respectable amount of good fats, fiber, and potassium. In addition, you may be surprised to discover that in 100 grams of avocado you’ll find no less than 2 grams of protein—almost like what you can find in certain dairy products.

Protein in a medium banana: 1 gram

People tend to eat this beloved fruit before and after physical activity, mainly to get easily available energy. We all know that bananas are an excellent source of potassium, and studies have even found that they help boost energy in a way similar to isotonic drinks for athletes. And if that’s not enough, in 100 grams of this favorite fruit you’ll find about 1.1 grams of protein.

Protein in one cup: 1.5 grams

The orange is known to all of us mainly because of the respectable amount of vitamin C it contains, but even in this case you’ll probably be surprised to discover that a medium orange contains about 1.2 grams of protein. It’s just important to remember that if you prefer the juice rather than the whole fruit, one such cup will provide you with only about half a gram of protein. So if you really want to extract the maximum amount of protein from the fruit, it’s best to eat it as is, just the way it is, without giving up any part (yes, including the fiber).

Protein in a whole fruit: 1.8 grams

And after dealing with overly sweet fruits, here’s a fruit that’s the exact opposite. The grapefruit, like the orange, is indeed much more bitter, but it also contains high amounts of vitamin C and yes, also a nice (relatively) amount of protein. A medium-sized grapefruit contains about 1.6 grams of plant-based protein, although it’s important to emphasize that it may also interfere with the breakdown of certain medications, so if you take medications regularly, it’s advisable to consult a doctor about its possible effects.

Fruits like red raspberries, blackberries, and cherries are considered very healthy for the brain and other systems, due to a high concentration of antioxidants, vitamins, and minerals they contain. In addition, blackberries contain an impressive amount of protein—2 grams per one cup—while red raspberries contain about 1.5 grams per cup. In a cup of cherries you’ll find about 1.6 grams of protein, but it’s worth remembering that these amounts are not found in other berries.

We saved one of the best fruits on this list for the end. The familiar and beloved apricot contains many components that positively affect health, such as vitamin C, minerals, antioxidants, and fiber. In addition, it’s considered one of the fruits with the highest protein content—1.4 grams per 100 grams. And if that’s not enough, this summer fruit contributes to improved digestive system activity and may even positively affect indicators like blood sugar, cholesterol, and blood pressure.

Guava is a tropical fruit that contains one of the highest amounts of protein among fruits. With only about 5 grams of sugar, it’s an excellent option for adding protein to a fruit salad, slicing into a warm cheese toast, or simply cutting into cubes as a refreshing snack on a hot day.

You may have heard about pomegranates because of their high antioxidant content, but they also excel in the protein department. While pomegranate juice is known as a good source of antioxidants, it’s actually the seeds that contain a significant amount of protein.

In addition, one cup of pomegranate seeds contains about 3.5 grams of dietary fiber—a combination of protein and fiber that helps maintain a feeling of fullness over time.