Top 5 protein-rich fruits to enhance your diet

According to the health news platform WebMD, here are five fruits known for their high protein content:

1. Guava

Guava fruits. Illustration photo by Pexels

Leading the pack, guava offers 4.2 grams of protein per cup (165 grams).

Beyond its protein content, guava is a powerhouse of vitamin C and fiber. According to Healthline, the fruit supports heart health, aids in digestion, promotes weight loss, and strengthens immunity.

2. Avocado

Renowned for its healthy fats, avocado also ranks high in protein, with amounts varying from 3 to 4.6 grams per cup based on preparation—sliced or cubed avocados contain 3 grams, while mashed avocados provide 4.6 grams.

Avocados are also rich in fiber and potassium. Health benefits include enhanced digestion, body detoxification, reduced risk of depression, and prevention of bone loss.

3. Jackfruit

A popular choice in the vegan diet as a meat substitute, jackfruit can mimic the texture of chicken or pork in various dishes. Each cup of jackfruit contains 2.8 grams of protein. It is also loaded with fiber and essential vitamins and minerals, including vitamin A, vitamin C, riboflavin, magnesium, potassium, copper, and manganese.

Jackfruit is beneficial for managing blood sugar, boosting immune health, preventing skin problems, and supporting heart health.

4. Kiwi

Kiwi provides 2 grams of protein per cup and is more than just a tasty fruit—it’s also packed with nutrients such as vitamins C, E, K, folate, copper, potassium, and magnesium. These contribute to heart and digestive health and help maintain optimal immune system function.

5. Blackberry

Blackberries on a table. Illustration photo by Pexels

Blackberry deliver 2 grams of protein per cup, making them an ideal choice for a protein-rich snack or an addition to yogurt or oatmeal. Rich in vitamins C and K, manganese, and fiber, blackberries may enhance brain health, combat cancer, and help prevent heart disease.