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5 Things you Need to Know About Fruits Rich in Protein

By Livestrong Contributor

Not All Fruits Are Protein Rich

Fruits are not generally known for their protein content, since most have very modest levels compared with the usual high protein foods like fish, eggs and soy. However, certain fruits have far more protein than others. For example, some of the highest protein fruits include a cup of dried apricots with 5 gm of protein, a cup of dried prunes with 4.38 gm, a cup of cherries with 3 gm, a cup of mashed banana with 2.45 gm, a cup of papaya with 2.32 gm, and a cup of kiwi fruit with 2 gm.

Protein-Rich Brazil Nuts are Actually Fruits

Brazil nuts are a perfect example of a protein-rich fruit that is recognized by most people as a nut. Did you know that there are 4 gm of protein in just one ounce of Brazil nuts? Not only that, these little gems are also packed with healthy fats and nutrients, especially selenium, which has special benefits. In fact, a recent study conducted at the University of Illinois suggests that Brazil nuts may help to prevent breast cancer, primarily due to their high selenium content. Selenium also has strong antioxidant activity.

Coconuts are Also a Fruit With Protein

You may be surprised to learn that coconuts are a fruit, and a very worthwhile food to enjoy, being both delicious and nutritious. For example, one coconut has only 140 calories, with 2 gm of protein and 2 gm of fiber, along with a generous sprinkling of nutrients and healthy fat. Few Americans eat coconut on a regular basis, though coconut milk is a regular part of many Asian cuisines. Consider adding unsweetened dried coconut to your cereal, fruit salads and baked goods for extra flavor and protein.

Avocado is Another Protein-Rich Fruit

Though commonly considered a vegetable, avocado is actually a fruit. And as fruits go, it contains generous amounts of protein: 4.6 gm per cup of mashed avocado. In fact, with the healthy fat, protein and nutrients avocados offer, you can enjoy fresh guacamole more often. To add even more fiber and nutrients to this beloved dip, spice it up with fresh minced garlic, chopped tomatoes, green onions, corn and fresh cilantro. Add fresh limes slices and taco chips for an instant fiesta.

Protein-Rich Fruits are Easy to Use and Enjoy

Now that you know which fruits have the most protein, you can keep them on hand and also combine them to get even greater protein benefits. For example, make a habit of bringing along dried apricots and prunes when you are on the go for healthy snacking. You may also want to whip up a tropical smoothie with bananas and coconut milk, or create fruit salads with papaya and kiwi topped with chopped Brazil nuts. All these delicious options pack a generous array of nutrients as well, so you can enjoy them in good health.

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