{"id":7908,"date":"2023-09-15T14:33:39","date_gmt":"2023-09-15T20:33:39","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7908"},"modified":"2024-10-04T16:58:20","modified_gmt":"2024-10-04T22:58:20","slug":"high-protein-fruits-to-up-your-protein-intake","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/09\/15\/high-protein-fruits-to-up-your-protein-intake\/","title":{"rendered":"High-Protein Fruits to Up Your Protein Intake"},"content":{"rendered":"

These high-protein fruits can help you up your protein intake while reaping all the benefits fruit has to offer. Scroll down to read this post from Michael Martin<\/a> in The BODi Blog<\/a>.<\/p>\n

\"High-Protein<\/p>\n

When it comes to\u00a0healthy snacking<\/a>, fruit is hard to beat \u2014 it\u2019s loaded with\u00a0vitamins, minerals, and filling fiber<\/a>. But if you\u2019re trying to lose weight, you may also be looking for ways to\u00a0eat more protein.<\/a>\u00a0So which high-protein fruits can help you up your protein intake while reaping all the benefits fruit has to offer?<\/p>\n

First things first: Fruit is never going to compete with\u00a0chicken breast or salmon<\/a>\u00a0as a source of protein. To be considered a \u201cgood source\u201d of any nutrient, a food must provide\u00a010 to 19 percent of your recommended daily value<\/a>\u00a0per serving.<\/p>\n

A 150-pound person needs around\u00a054 grams of protein per day<\/a>, which means a fruit would need to provide at least 5 grams of protein to be considered a \u201cgood source.\u201d<\/p>\n

Depending on your weight, most of the fruits below will fall slightly short, but they\u2019re the best of the bunch when it comes to protein content.<\/p>\n

If you\u2019re looking to satisfy your sweet tooth and stay satiated, the high-protein fruits below have a slight edge in the muscle-building department.<\/p>\n

1. Guava<\/h2>\n

\"High-Protein<\/a><\/p>\n

One-cup serving<\/a>: 112 calories, 4.2 g protein<\/strong><\/p>\n

This tropical fruit deserves a place on your shopping list \u2014 it also tops our list of\u00a0fiber-filled fruits<\/a>, and just one serving provides more than your daily recommended intake of vitamin C.<\/p>\n

And while more studies are needed, some\u00a0research suggests<\/a>\u00a0guava may benefit healthy blood sugar levels.<\/p>\n

2. Mulberries<\/h2>\n

\"High-Protein<\/a><\/p>\n

1\/4-cup serving<\/a>: 90 calories, 3 g protein<\/strong><\/p>\n

This surprisingly satisfying snack is a sleeper among fruits that are highest in protein.<\/p>\n

Although mulberries are sold raw, you\u2019re most likely to find them dried \u2014 and a 1\/4-cup serving of dried mulberries provides 3 grams of muscle-friendly protein, along with vitamins A and C.<\/p>\n

3. Jackfruit<\/h2>\n

\"High-Protein<\/a><\/p>\n

One-cup serving<\/a>: 157 calories, 2.6 g protein<\/strong><\/p>\n

This substantial, shreddable fruit has become a trendy\u00a0vegan meat substitute<\/a>.<\/p>\n

And while it may not compete with other\u00a0vegetarian protein sources<\/a>\u00a0\u2014 a half-cup serving of\u00a0firm tofu<\/a>, for example, provides 11 grams of protein \u2014 you can still sneak in some extra protein by adding jackfruit to\u00a0vegan \u201cribs,\u201d nachos, pot pies and more.<\/p>\n

4. Apricots<\/h2>\n

\"Apricot\"<\/a><\/p>\n

One-cup serving<\/a>: 74 calories, 2.2 g protein<\/strong><\/p>\n

Along with 2 grams of protein, a serving of sliced apricot provides belly-filling fiber and vitamins A and C.<\/p>\n

Be sure to eat them fresh \u2014 the\u00a0dried apricots<\/a>\u00a0you see at the grocery store tend to be higher in sugar.<\/p>\n

5. Blackberries<\/h2>\n

\"Blackberries\"<\/a><\/p>\n

One-cup serving<\/a>: 62 calories, 2 g protein<\/strong><\/p>\n

If you\u2019re eating a protein-rich diet to build lean muscle, blackberries provide a double punch: They contain manganese, a nutrient that is believed to aid protein synthesis and carb metabolism.<\/p>\n

Try this\u00a0Blackberry Smoothie<\/a>, made with coconut water and mint, as a post-workout drink.<\/p>\n

6. Casaba Melon<\/h2>\n

\"Casaba<\/a><\/p>\n

One-cup serving, cubed<\/a>: 48 calories, 1.9 g protein<\/strong><\/p>\n

Because melons are about 90 percent water, they\u2019re refreshing and hydrating \u2014 and this winter melon has around twice the protein per serving of its better-known cousin, the\u00a0honeydew<\/a>.<\/p>\n

Snack on chilled cubes, or use it in a melon salsa to give tacos, poached fish, or grilled chicken breasts a kick.<\/p>\n

7. Oranges<\/h2>\n

\"Orange\"<\/a><\/p>\n

One large orange<\/a>: 87 calories, 1.7 g protein<\/strong><\/p>\n

Vitamin C isn\u2019t the only thing oranges have going for them \u2014 a large orange provides almost 2 grams of protein and more than 4 grams of fiber.<\/p>\n

Like other brightly colored fruits and vegetables, oranges contain\u00a0flavonoids<\/a>, natural chemicals that have a potential beneficial link to\u00a0your overall health<\/a>.<\/p>\n

Snack on whole oranges, or add slices to a salad or smoothie.<\/p>\n

8. Bananas<\/h2>\n

\"Banana\"<\/a><\/p>\n

One large banana<\/a>: 121 calories, 1.5 g protein<\/strong><\/p>\n

Bananas aren\u2019t only popular because of their portability (although, hey, respect).<\/p>\n

This satisfying fruit \u2014 which is\u00a0technically a berry<\/a>\u00a0\u2014 also provides 3.5 grams of fiber, along with\u00a0potassium and unrefined carbs<\/a>.<\/p>\n

9. Raspberries<\/h2>\n

\"Raspberries\"<\/a><\/p>\n

One-cup serving<\/a>: 64 calories, 1.5 g protein<\/strong><\/p>\n

Raspberries \u2014 which are technically\u00a0not<\/em>\u00a0berries \u2014 are basically nature\u2019s Sweet-Tarts.<\/p>\n

This sweet and sour snack not only provides 1.5 grams of protein, but it also contains fiber and has a\u00a0lower sugar content\u00a0than many other fruits.<\/p>\n

Bring a serving to work to rebound from the after-lunch slump, or add them to a salad for a bit of tang.<\/p>\n

10. Peaches<\/h2>\n

\"Peach\"<\/a><\/p>\n

One medium peach<\/a>: 59 calories, 1.4 g protein<\/strong><\/p>\n

Don\u2019t run from this fuzz: Peaches provide vitamin C and contain just over 2 grams of fiber and 1.4 grams of protein.<\/p>\n

Eat them whole, skin and all \u2014 and stay far away from the syrupy canned varieties.<\/p>\n

 <\/p>\n

\"High-Protein<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

These high-protein fruits can help you up your protein intake while reaping all the benefits fruit has to offer. Scroll down to read this post from Michael Martin in The BODi Blog. When it comes to\u00a0healthy snacking, fruit is hard to beat \u2014 it\u2019s loaded with\u00a0vitamins, minerals, and filling fiber. But if you\u2019re trying to […]<\/p>\n","protected":false},"author":1,"featured_media":7910,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918],"tags":[],"class_list":{"0":"post-7908","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy-living-and-eating","8":"czr-hentry"},"yoast_head":"\nHigh-Protein Fruits to Up Your Protein Intake - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"These high-protein fruits can help you up your protein intake while reaping all the benefits fruit has to offer\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2023\/09\/15\/high-protein-fruits-to-up-your-protein-intake\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High-Protein Fruits to Up Your Protein Intake - 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