In this brief article, we will answer the question, “Does fruit have protein?” and provide information on why protein is required and other nutrients present in these protein-rich fruits.
Does fruit have protein?
Yes, fruit has protein. Some fruits that are good sources of fruits are Guavas, Apricots, and Avocados.
One cup of guava can give 4.2 grams of protein. 100 grams of guava can give around 2.6 grams of protein. Guavas can be lower in calories which can make them a part of a weight loss diet. Apart from this, they are also a good source of fiber which can induce satiety.
Avocados per cup can give around 3 grams of protein. Per 100 grams, Avocados can give 2 grams of protein. Avocados are a rich source of vitamins C, E, K, riboflavin, B6, folate, and niacin. It also contains potassium and magnesium.
Apricots in a cup can give around 2.2 grams of protein. Apricots per 100 grams can provide 1.4 grams of protein. Dried apricots are high in fiber, vitamin A, and iron. The antioxidants present in apricots can aid in improving skin, gut, and eye health.
What are some other fruits that are a good source of protein?
Some other fruits that are a good source of protein are given below.
- Kiwifruit is not just a good source of vitamin C but also is rich in protein. A cup of kiwifruit can give 2.1 grams of protein. Per 100 grams, kiwifruit can give 1.1 grams of protein.
Kiwis also contain potassium, calcium, magnesium, B12, vitamin A, and B6. Kiwis are also called Chinese gooseberry as they were originally found in China.
- Blackberries per cup can give 2 grams of protein. 100 grams of blackberries can give 1.4 grams of protein.
Blackberries contain anthocyanins that have anti-diabetic, anti-inflammatory, anti-cancer, and anti-microbial properties.
- Oranges per cup can give 1.7 grams of protein. Per 100 grams, it can give 0.9 grams of protein.
Oranges can have antioxidants that can protect cells from oxidation. It also contains vitamin C which aids in wound healing. It can improve levels of immunity too.
- Bananas per cup can give 1.6 grams of protein. 100 grams of bananas can give 1.1 grams of protein. Bananas are an excellent source of potassium, antioxidants, folate, and vitamin C.
One large banana can provide satiety and even modulate blood sugar levels. They can also aid in improving digestion and reducing constipation.
- Cantaloupe can provide 1.5 grams of protein per cup. 100 grams of cantaloupe can give 0.8 grams of protein.
The properties of cantaloupe can be similar to watermelon as 90 percent of cantaloupe is made of water. It can hydrate your body and is also lower in carbs. Apart from this, the phytochemicals present in cantaloupe can aid in reducing inflammation.
- Raspberries can contain 1.5 grams of protein per cup. 100 grams of raspberries can give 1.2 grams of protein. They are a rich source of potassium that can aid in reducing blood pressure.
The Omega-3 fatty acids present in raspberries can lower inflammation which is often observed in heart diseases, strokes, cataracts, arthritis, and diabetes. Raspberries also contain manganese which can improve bone and skin health.
- Peaches per cup can give 1.4 grams of protein. Per 100 grams, raspberries can give 0.9 grams of protein.
Peaches can improve eyesight and also aid in wound healing. Peaches also contain vitamin E which can act as an antioxidant. Apart from this, it can also improve bone health.
Why is protein required?
Protein is required as it helps in repairing the cells of the body. It also aids in growth and development. Proteins are an important component of bones, hair, nails, muscles, skin, and cartilage.
Protein can also be involved in repairing body tissues. Red blood cells contain protein that can supply your body with nutrients.
Protein can be involved in the making of enzymes that aid in the digestion of foods. It helps in preparing new cells and hormones. High-protein foods can reduce muscle loss and aids in recovery after sports or exercise.
Do dried fruits contain protein?
Yes, dried fruits are rich in protein too. 1 cup of Zante currants and dried figs can give 4.9 grams of protein. Dried pears (1 cup) can give around 3.4 grams of protein.
Dried apricots can provide around 1 gram of protein. On the other hand, Raisins per ounce can give 0.9 grams of protein. 3 prunes can give 0.7 grams of protein.
Conclusion
In this brief article, we have answered the question, “Does fruit have protein?” and provided information on why protein is required and other nutrients present in these protein-rich fruits.
