Do bananas have protein?

In this brief article we will answer the question, “Do bananas have protein?” We will look at the nutritional profile of bananas. We will also discuss the health benefits associated with consumption of bananas.

Do bananas have protein?

Yes, bananas do have protein. Bananas contain about 1.6 grams of protein in a serving size of 100 grams which is equivalent to 3% of the Recommended Dietary Intake.

Read further to learn which other fruits have high protein content, but first let’s look at the nutritional profile of bananas.

What is the nutritional profile of bananas?

The nutritional content of 100 grams of bananas which is equivalent to 1 medium sized banana is as below:

  • Calories: 89
  • Water: 75 percent
  • Protein: 1.6 grams
  • Carbs: 22.8 grams
  • Sugar: 12.2 grams
  • Fiber: 2.6 grams
  • Fat: 0.3 grams

To learn about the health benefits of bananas click here.

Which fruits are a good source of protein?

Most people tend to think that protein can only be obtained from animal sources and vegetables. That is further from the truth, fruits are also a good source of protein as we will see below although they do not provide as much as animal meat, nuts, seeds and veggies.

Proteins are an essential nutrient and are the building blocks of life. The Recommended Dietary Intake for protein is set at 50g a day. Protein can aid in the building of lean muscle, can boost immunity as well as increase the rate of metabolism. 

Fruits provide a versatile and simple way of adding proteins in your diet. They are also a good source of carbs which contribute to the overall energy requirement for the day and also protein synthesis which is required for muscle repair, growth and formation.

Some fruits with high protein content are:

Guava

Guava ranks first on the list packing an impressive 4 grams of protein in a cup. It is a great high protein protein and can be used to supplement your diet with protein and also other essential nutrients.

It also packs 4 times the Recommended Dietary Intake of Vitamin C and has decent amounts of Vitamin A, Iron, Magnesium and a powerful antioxidant known as lycopene which can prevent oxidative damage by fighting any free radicals in the body.

Avocado

Avocado is another great source of protein also packing a similar amount of protein as guava at 4 grams in a cup. It is also touted as being loaded with healthy fats. The monounsaturated fatty acids in avocado can help lower the levels of low density lipoprotein also known as the bad cholesterol.

Avocados also contain potassium which is important for the lowering of blood pressure.

Dried Apricots 

Dried apricots pack 2 grams of protein in a cup. Dried apricots have concentrated amounts of essential nutrients such as protein but the downside is that they may also have high sugar content. 

You should therefore be cautious to only consume dried apricots in moderation. Apricots are also a good source of Vitamin A and Vitamin C that are potent antioxidants which help prevent the body from oxidative damage caused by free radicals.

Kiwifruit

Kiwifruit packs a good 2 grams of  protein per cup. Kiwifruits are also a good source of Vitamin C and Vitamin K. They also contain Vitamin E which is revered for its skin healing properties  

Aside from being a good source of protein, kiwis are also high in Vitamin C and Vitamin K. Not only that, it also contains vitamin E which is a good antioxidant and also important for good vision, reproduction and good health of the brain, skin and blood.

Blackberries

Blackberries contain 2 grams of protein in a cup. They are also rich in dietary which is good for gut health and can prevent constipation. Blackberries also contain vitamins A, E, C, to K and essential minerals such as calcium, magnesium, iron, potassium, folate and anthocyanins.

Watermelon

Watermelon is a very refreshing fruit due to its high water content. It contains about 95% water and in particular the cantaloupe melon packs more protein. It also contains Vitamin A and C which are revered for boosting immunity.

It is also a good source of beta-carotene. This carotenoid is usually converted into Vitamin A in the body and is responsible for good eye health and vision and healthy skin.

Conclusion

In this brief article we have answered the question, “Do bananas have protein?” We have looked at the nutritional profile of bananas. We have also discussed the health benefits associated with consumption of bananas.

Citations

https://www.healthline.com/nutrition/foods/bananas#nutrition

https://www.myfooddata.com/articles/fruits-high-in-protein.php

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