6 Protein-Packed Fruits to Boost Your Diet

1. Guava

Guava stands out as one of the most protein-dense fruits available. A single cup (250 grams) of guava delivers 4.2 grams of protein. In addition to its protein content, this tropical fruit is rich in vitamin C and fiber.

With these powerful nutrients, guava offers a host of health benefits, including helping lower blood sugar levels, improving heart health, easing menstrual discomfort, aiding digestion, supporting weight loss, strengthening immunity, fighting cancer, and enhancing skin health, according to Healthline.

2. Avocado

While avocados are best known for their creamy texture and healthy fats, they also pack a solid protein punch. A cup of sliced avocado contains 3 grams of protein. This fruit is also a rich source of potassium, fiber, and healthy fats, making it an essential addition to any balanced diet. Regular avocado consumption can support heart health, improve gut function, and aid in weight management.

3. Jackfruit

Jackfruit is often praised for its meat-like texture, which has made it a popular plant-based substitute for meat. A single cup of this tropical fruit provides 2.8 grams of protein, making it an excellent option for those looking to increase their protein intake while following a vegan or vegetarian diet.

Jackfruit is also known for its health benefits, including helping regulate blood sugar levels, boosting immunity, and promoting heart health.

4. Apricot

Apricots are not only sweet and juicy but also a great source of protein. A cup of sliced apricots contains 2.3 grams of protein. This fruit is also rich in essential vitamins and antioxidants, adding even more nutritional value to your diet.

The health benefits of apricots include promoting eye and skin health, supporting digestion, protecting liver function, and helping maintain hydration.

5. Kiwi

Though small in size, kiwis are mighty when it comes to protein content. A cup of kiwis provides 2 grams of protein and is also packed with vitamin C, fiber, and antioxidants. Eating kiwi regularly can support heart health, improve digestion, and strengthen immunity.

6. Cherry

Cherries, while often thought of as a sweet treat, also provide a surprising amount of protein. One cup of cherries delivers 1.6 grams of protein. Additionally, cherries are rich in antioxidants and anti-inflammatory compounds, which help boost exercise recovery, improve heart health, reduce the symptoms of arthritis and gout, and promote better sleep.

Although these fruits don't match the protein content found in animal products, they offer a delicious and nutritious way to help you meet your daily protein needs.