By admin 
Meat, fish, seafood, dairy, eggs, tofu, nuts, seeds, legumes, beans, lentils: These foods are usually considered important sources of protein, but other foods can contribute to protein intake, including fruit.
“Protein is one of the three essential macronutrients, along with carbohydrates and fat,” dietitian Christine Byrne, owner of Ruby Oak Nutrition in North Carolina, told me. Newsweek. She said that our bodies need all three macronutrients every day.
“When your body digests protein, it breaks it down into different amino acids that all play an important role in the body. Amino acids are building blocks of your muscles, bones, cartilage, skin, hair, nails and cells, so they are crucial for building and repair of all these tissues.
“Amino acids also support hormone function, healthy digestion and oxygen transport throughout your body.”
Protein is especially popular in the nutrition and wellness spaces, as a satiating macronutrient that can help us feel full, fuel the body for workouts, help build muscle in a healthy way, and influence our metabolism.
Use fruit for protein-rich meals
All the experts who spoke Newsweek said that fruit would not be their first choice when it comes to protein, but that it could contribute to daily intake.
Nutritional therapist and cookbook author Jenny Tschiesche said, “Fruit is not considered a primary source of protein, but the protein content can vary. If you want to increase the protein content of your diet, some fruits are preferable.”
A fruit’s botanical family can make a difference, she said. “For example, guava, from the myrtle family, is known for its protein-rich composition.” And avocados store more protein and healthy fats in their flesh, she added.
“In addition, fruits grown on nutrient-rich soil often have a higher protein content,” says Tschiesche.
Nutritional therapist Rakhi Lad from Healthology explained Newsweek: “While fruit offers great nutritional benefits such as vitamins, fiber, polyphenols and antioxidants, it wouldn’t be my first choice for protein.” Instead, she recommended eating fruit with a protein source, such as Greek yogurt, cottage cheese, nuts or chia seeds.
Andrelix/Getty Images
Eight protein-rich fruits
The nutritionists suggested some fruits that have a higher protein content than most other fruits.
- Guava: 4.2 grams of protein per cup
- Avocado: 3 grams of protein per avocado
- Apricot: 2.2 grams of protein per cup of apricot halves
- Jackfruit: 2.8 grams of protein per cup, sliced; a tropical fruit, sometimes used as a meat substitute
- Blackberries: 2 g per serving
- Banana: 2 g per large banana
- Kiwi: 2 g per large kiwi
- Oranges: 1.2 g per large orange
“Guava, a fruit popular in tropical regions, contains 4.2 grams of protein and 112 calories per one-cup serving,” says Byrne. “That’s a decent amount of protein, especially when paired with protein-rich foods like yogurt.” However, due to its high fiber content, Byrne recommended eating no more than a cup of the fruit “to avoid uncomfortable fullness.”
What is the most protein-rich food?
Byrne also said it’s important to put things in perspective when it comes to protein in fruit.
“Most people should aim for at least 20 grams of protein per meal, and even the highest protein fruit on this list contains only 4.2 grams per serving,” she said. “None of these should be considered high-protein foods, and you should get most of your protein from other sources. such as meat, fish, eggs, milksoy, nuts, seeds and legumes.”
Instead, Byrne recommended choosing fruits you like and eating a varied diet, rather than deciding based on protein content.
Tschiesche agreed, adding that fruit was still an essential part of the diet, just for different reasons, including a source of fiber“which helps maintain a healthy digestive system and aids in weight management.”
“Fruit is packed with vitamins, minerals and antioxidants necessary for overall health,” she continued. “They also have a high water content, which helps keep you hydrated.
“Fruit supplies different antioxidants, including vitamin C and beta-carotenewhich help fight free radicals and reduce the risk of chronic diseases. They also contain natural sugars and provide a quick source of energy without the crash of refined sugars.”
Do you have a tip about a food story that Newsweek should cover? Is there a nutritional problem you are concerned about? Let us know via [email protected]. We can ask experts for advice and your story may be included Newsweek.