
*While fruits aren’t typically known for their protein content, some varieties pack a surprising amount of this nutrient along with essential vitamins, minerals, and antioxidants.
Registered dietitian Natalie Rizzo, nutrition editor for TODAY said “… every gram of protein counts, especially if you’re eating a plant-forward diet.”
According to Rizzo, most people need at least 20 grams of protein per meal.
“The sugar in fruit is a perfectly healthy addition to the diet, and it provides energy for daily activities and exercise,” Rizzo added.
“That said, I consider the protein in fruit additive, rather than being something you rely on for protein intake,” Rizzo said.

Fruits contain a wide range of nutrients, including vitamins A, C, E, and D; potassium, magnesium, antioxidants, and plant compounds. Per TODAY, here’s a rundown of nine protein-rich fruits to include in your diet:
- Passion Fruit: With 5 grams of protein per cup, this tropical fruit also offers fiber, calcium, and vitamins A and C. Its pulp can be eaten raw, added to drinks, or used as a yogurt topping.
- Jackfruit: Providing 2.8 grams of protein per cup, jackfruit is a versatile option that can be eaten ripe as a sweet fruit or unripe as a plant-based meat substitute.
- Pomegranate: A cup of arils contains 2.9 grams of protein, along with antioxidants and heart-healthy fatty acids.
- Apricots: Fresh apricots have 2.3 grams of protein per cup, while dried ones offer 4.4 grams. They’re also rich in fiber, iron, and vitamins A and C.
- Blackberries: These berries have 2 grams of protein per cup and are loaded with antioxidants that support gut health and reduce cancer risk.
- Guava: One guava delivers 1.4 grams of protein, along with vitamin C, potassium, and fiber. It’s sweet-tart and can be enjoyed raw, in salads, or as jam.
- Raisins: A small box (1.5 ounces) contains 1.4 grams of protein and is high in fiber and potassium, promoting heart and gut health.
- Citrus Fruits: Oranges and grapefruits contain 1.2–2.3 grams of protein per serving and are rich in vitamin C, fiber, and potassium.
- Cantaloupe: With 1.3 grams of protein per cup, cantaloupe is a great source of beta-carotene, supporting eye health and immunity.
These fruits provide an easy, nutrient-packed way to boost your protein intake while supporting overall health.
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