6 high-protein fruits, and how to incorporate them into your diet

Protein is essential to a healthy diet, but the stereotypical sources of protein (meat, eggs, animal products) aren’t necessarily the only ways to enjoy eating protein daily. Plant-based protein is an increasingly popular and great way to eat your daily protein intake. In addition to high-protein vegetables, there are a handful of high-protein fruits you can add to your snacks and meals to boost protein intake deliciously.

1. Avocado

Protein, per 1 fruit: 2.7 grams

“Known for its healthy fats and fiber content, avocado is also a natural source of protein,” says Amy Fox, Certified Nutritionist. Eat this healthy fruit straight out of the skin with a spoon and a sprinkle of salt for an on-the-go snack, or use avocado in a slew of recipes like avocado toast, blended in a smoothie, or smashed into guacamole.

2. Jackfruit

Protein, per 1 cup: 2.8 grams

Jackfruit is a tropical fruit boasting a texture that can be oddly similar to tender meat, like pulled pork or chicken. It’s tender and just a little sweet, and absorbs a slew of flavors. “Jackfruit is a popular choice among vegans and vegetarians,” says Fox.

Jackfruit can be used in nearly infinite ways, including in tacos, stir-fries, or curries. “Add it to desserts like pies, or blend it into smoothies for a unique twist,” Fox suggests.

3. Guava

Protein, per 1 cup: 4.2 grams

Guava is a tropical fruit that has one of the highest protein contents of any fruit. And with only 5 grams of sugar, it’s a nice option to add some protein to your fruit salad, sliced onto a grilled cheese, or just cubed to snack on during a hot day. Beware of pre-packaged guava products, which may contain a lot of sugar or additives.

4. Blackberries

Protein, per 1 cup: 2 grams

Blackberries are a nice source of fruit protein because they’re easy to enjoy, and high in fiber and many more nutrients, including antioxidants. They can be enjoyed by the handful, tossed on top of any breakfast bowl (yogurt, oatmeal, and chia pudding all go well with some blackberries on top), or, of course, blended into a smoothie to add some rich purple color. They also work well with savory foods.

5. Apricots

Protein, per 1 cup: 2.2 grams

Apricots are a stone fruit that is high in protein, delicious raw, and can be consumed easily with the skin on, i.e. the perfect portable snack. Apricots are also hydrating and full of nutrients, including antioxidants, potassium, and beta-carotene. Apricots also pair nicely with meat, if you’re trying to add more protein to your meal. Apricots are also great in desserts and snacks.

6. Grapefruit

Protein, per 1 fruit: 2.4 grams

For a citrus fruit that’s so juicy, grapefruit is remarkably high in protein. A single fruit packs over 2 grams, and can easily be eaten raw with a spoon or in segments. You can also sprinkle a bit of sugar on top for a sweeter treat. Try grapefruit as a salsa, as the star of a tangy fruit salad, or of course in a heartier, more savory salad.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)