Fruit is difficult to beat when it comes to healthy snacking. It is filled with vitamins, minerals, and lots of fiber. But you might still be looking for ways to eat more protein each day if you're trying to lose weight. So, what fruits will help you increase your consumption of protein while reaping all the benefits that fruit has to offer?
First things first: Fruits are never going to contend as a source of protein with chicken breast or salmon. A meal must have 10 to 19 percent of the minimum daily value per serving to be deemed a healthy supply of any nutrient. In order to be deemed a "good source," a 150-pound individual requires about 54 grams of protein a day, which means fruit will need to have at least 5 grams of protein.
Most of the fruits below can fall somewhat short, based on your weight, but they're the best of the bunch when it comes to protein content.
Jackfruit: 2.6g protein per serving
Jackfruit is a popular vegan meat replacement. And though it does not contend with other vegetarian protein sources, for example, a half-cup serving of solid tofu contains 11 grams of protein by adding jackfruit to vegan "ribs," nachos, pot pies, and more, you can still sneak in some extra protein.
Mulberries: 3g protein per serving
Among the fruits with the highest protein, this unexpectedly fulfilling snack is a sleeper. While mulberries are sold raw, they are more likely to be found dried and a 1/4-cup serving of dried mulberries, along with vitamins A and C, offers 3 grams of muscle-friendly protein.
Guavas: 4.2g protein per serving
This tropical fruit merits a spot on your shopping list, as it also tops our fiber-filled fruit list, and only one serving offers more than your acceptable daily vitamin C intake. And although further studies are needed, some evidence indicates that stable blood sugar levels can be a benefit from guava.
Blackberries: 2g protein per serving
Blackberries provide a double punch if you're eating a protein-rich diet to develop lean muscle: they contain manganese, a nutrient that is known to help protein synthesis and carb metabolism.
Apricots: 2.2g protein per serving
A serving of sliced apricot offers belly-filling fiber and vitamins A and C, along with 2 grams of protein. Make sure to eat them fresh, as the dried apricots you see in grocery stores appear to be higher in sugar.
