Guava is one of the most protein-rich fruits around. You’ll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber. Slice it up or bite right into it like an apple. You can even eat the seeds and skin, so there’s nothing to clean up!
guacamole
Mix up a batch of guacamole or mash some of this green fruit on your toast. A cup of it sliced or cubed packs 3 grams of protein. Mashed will give you 4.6. That’s on the high end for a fruit. It’s also full of healthy fat, fiber, and potassium, making it a smart addition to any meal. And did you know that some people eat it sweet? Try it with sliced peaches and drizzled with honey.
1. JACKFRUIT (3 GRAMS PROTEIN)
Jackfruit is a tropical fruit related to figs, and the texture of its unripe flesh is uncannily similar to pulled pork. A one-cup serving contains three grams of protein. It’s also packed with other health benefits, like three grams of fiber and 110 milligrams of heart-healthy potassium, as well as vitamins A and C, magnesium, calcium, iron and riboflavin, per the Cleveland Clinic.
Protein-rich snack pairing: A handful of spicy roasted chickpeas
2. GUAVA (4 GRAMS PROTEIN)
Another tropical treat, guava contains about four grams of protein per cup, making it one of the higher-protein fruits you’ll find. The naturally super-sweet fruit also contains plenty of vitamin C and fiber, especially if you eat the skin and seeds (which you can and should!).
Protein-rich snack pairing: A few slices of sharp cheddar cheese
3. AVOCADO (3 GRAMS PROTEIN)
You probably already know that avocado is an excellent source of healthy fats, but did you know it also contains three grams of protein in each cupful? According to Cedars-Sinai, it’s also rich in fiber, folate, magnesium, riboflavin, niacin and vitamins C, E and K. The combination of fat and fiber will keep you full, too.
Protein-rich snack pairing: A scoop of homemade trail mix
4. APRICOT (2 GRAMS PROTEIN)
One cup of raw (not dried) apricot will give you two grams of protein. The stone fruit is also a good source of potassium and vitamins A, C and E for eye and skin health. The fiber in both the flesh and skin can aid digestion and keep you satisfied, too.
Protein-rich snack pairing: A small handful oed almonds.
5. BLACKBERRIES (2 GRAMS PROTEIN)
Surprisingly, one cup of raw blackberries contains about two grams of protein (and a whopping eight grams of fiber). You’ll also find nearly 50 percent of the recommended daily allowance of vitamin C, plus high levels of free-radical-fighting antioxidants and brain-boosting polyphenols.
Protein-rich snack pairing: A half-cup of Greek yogurts. KIWI (2 GRAMS PROTEIN)
One cup of kiwi has about two grams of protein, and as long as you clean the skin well, you can reap its fiber-rich benefits too. Kiwi also contains a lot of vitamin C, potassium and phosphorus, as well as iron.
7. CHERRIES (1.6 GRAMS PROTEIN)
Summer’s most delicious treat has about 1.6 grams of protein per cup (pitted, naturally). They’re a great source of potassium, which can regulate blood pressure and is essential to muscle function, and they have lots of antioxidant and anti-inflammatory properties. Cherries are also rich in melatonin, which can help you get a restful night’s sleep. (And when they’re not in season, you can buy them frozen for blending into smoothies.)
Protein-rich snack pairing: Almond butter toast .
8. RAISINS (1 GRAM PROTEIN)
Since they’re higher in sugar than raw fruit, one serving of raisins is only an ounce (womp). But that small amount still contains about one gram of protein, plus tons of fiber and potassium. Raisins also have a decent amount of iron, which can help prevent anemia.
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