Which Fruits to Add to Your Diet to Boost Protein Intake

Many people believe that protein can only be obtained from meat, fish, or dairy products. But nature has a pleasant surprise for us: certain fruits can contribute to your daily protein needs. And it’s not only healthy—it’s delicious!

Jackfruit

Nutritional values per 100 g: 1.7 g protein, 0.3 g fat, 23 g carbohydrates, 95 kcal.

Jackfruit is rich in vitamins A, C, B-complex, as well as potassium, magnesium, and iron. It supports the immune system, improves vision, and boosts metabolism. Its high carbohydrate content provides energy for the whole day, while antioxidants help fight free radicals.

Avocado

Nutritional values per 100 g: 2 g protein, 15 g fat, 9 g carbohydrates, 160 kcal.

Avocado is perfect for salads, smoothies, or simply eaten with a spoon. It is high in fiber and healthy fats, helping with weight management and reducing the urge to snack. Avocado also supports heart and vascular health.

Guava

Nutritional values per 100 g: 2.6 g protein, 1 g fat, 14 g carbohydrates, 68 kcal.

Guava is a true vitamin C and antioxidant powerhouse. It strengthens the immune system, promotes wound healing, and protects cells from oxidative stress. The fruit can be eaten fresh, added to salads, juices, or desserts.

Apricots

Nutritional values per 100 g: 1.4 g protein, 0.4 g fat, 11 g carbohydrates, 48 kcal.

Apricots contain vitamins A, C, E, potassium, calcium, and iron. The fruit’s fiber supports digestive health, while potassium and antioxidants promote cardiovascular health and reduce the risk of hypertension.

Blackberries

Nutritional values per 100 g: 1.4 g protein, 0.5 g fat, 9.6 g carbohydrates, 43 kcal.

Blackberries are rich in anthocyanins and vitamin C, which strengthen immunity and protect cells from damage. They help stabilize blood sugar levels and are ideal for those monitoring their weight.

Kiwi

Nutritional values per 100 g: 1.1 g protein, 0.5 g fat, 14.7 g carbohydrates, 61 kcal.

Kiwi is a leader in vitamin C content. It supports the immune system, aids iron absorption, promotes heart health, and slows down aging processes.

Cherries

Nutritional values per 100 g: 0.8 g protein, 0.2 g fat, 12.2 g carbohydrates, 52 kcal.

Cherries strengthen the immune system, improve memory and concentration, and the anthocyanins support heart and gut health. Regular consumption reduces the risk of chronic diseases.

Bananas

Nutritional values per 100 g: 1.1 g protein, 0.3 g fat, 22.8 g carbohydrates, 89 kcal.

Bananas are rich in potassium, vitamin B6, and magnesium. They support heart and nervous system health and create a feeling of fullness. Due to their sugar content, they are best eaten in the morning.

Grapefruit

Nutritional values per 100 g: 0.8 g protein, 0.2 g fat, 12.2 g carbohydrates, 52 kcal.

Grapefruit is an excellent source of vitamin C and antioxidants. It helps lower cholesterol, supports heart and vascular health, and improves sleep quality thanks to serotonin content.

Adding these fruits to your diet not only helps meet part of your protein needs but also strengthens your health, boosts your energy, and lets you enjoy the vibrant flavors of nature. Don’t be afraid to experiment—healthy and delicious can go hand in hand!