Fruit has (some) protein.
Experts rarely (if ever) tout the protein benefits of fruit.
For reference, chicken contains 31 grams of protein per 3.5-ounce serving.Fruitseven the higher-protein fruitspale in comparison.
Photo:Photographer: Jen Causey, Prop Stylist: Kay Clarke, Food Stylist: Chelsea Zimmer
That said, fruit does contain proteinand that protein counts toward yourdaily intake.
So, we wanted to highlight the choices that pack more of this macro.
With this info, you may be inspired to expand the variety in your fruit selections.
The serving sizes listed below are based on the typical consumed portion of each fruit.
Guava
Protein:4.2 grams in 1 cup.
Jackfruit
Protein:2.6 grams in 1 cup.
Try it out in ourJackfruit Barbacoa Burrito Bowls.
Blackberries
Protein:2.1 grams in 1 cup.
Avocado
Protein:1.5 grams in half of an avocado.
Ready to think beyond avocado toast?
Check out our collection ofAvocado and Egg Recipes That Arent Just Toast.
Pomegranate Arils
Protein:1.5 grams in 12 cup.
Plus, theyre also rich in antioxidants called anthocyanins.
These arils pop withpomegranatejuice, which may help counteract inflammation, improve blood sugar and protect your heart.
Combining fruits with protein also increases the total fiber content of your meal.
RDN, founder of Nutrition Starring You and author ofThe Everything Easy Pre-Diabetes Cookbook.
Nutrition experts advise pairing fruits with other protein sources to reap the full nutritional benefits of both foods.
The Academy of Nutrition and Dietetics.How much protein should I eat?
U.S. Department of Agriculture.
FoodData Central.Chicken, broilers or fryers, breast, meat only, cooked, roasted.
U.S. Department of Agriculture.
FoodData Central.Guava, raw.
U.S. Department of Agriculture.
FoodData Central.Blackberries, raw.
U.S. Department of Agriculture.
FoodData Central.Jackfruit, raw.
2020;25(17):3809. doi:10.3390/molecules25173809
U.S. Department of Agriculture.
FoodData Central.Avocado, raw.
U.S. Department of Agriculture.
FoodData Central.Pomegranates, raw.
