We all know that protein is vital for our daily health, but most people think of meat as the primary source. Here's the thing: there are plenty of fruits that are surprisingly rich in protein. If you're vegetarian or just looking to diversify your diet, these fruits can be a fantastic addition to your meals. Research indicates that incorporating a variety of protein sources, including plant-based options, can support weight management and overall health by enhancing satiety and reducing caloric intake during weight loss efforts [4]. Let's dive into some high-protein fruits that can support your weight loss journey!
1. Prunes
Prunes are packed with protein and can help fill any nutritional gaps in your diet. They're also loaded with antioxidants and fiber, which are great for maintaining healthy blood pressure and may even aid in cancer prevention. Studies have shown that dietary fiber contributes significantly to overall health, including weight management and gastrointestinal health [1]. Just a hundred grams of prunes contains about 2 grams of protein, plus they're beneficial for bone health.
2. Peaches
Peaches are not just delicious; they also come with a good amount of protein. These fruits are rich in beta-carotene, which is essential for a strong immune system and good eyesight. Additionally, they support digestive health due to their fiber content, which has been linked to improved weight loss outcomes [2]. A cup of peaches offers around 1.5 grams of protein.
3. Kiwi
Kiwi is a little powerhouse, offering numerous health benefits alongside its protein content. In just a hundred grams of kiwi, you'll find over 60 calories, a hefty dose of vitamin C, and about 1.14 grams of protein. The presence of vitamin C also supports the immune system and may enhance the absorption of iron from plant-based foods, further promoting overall health [3].
4. Figs
Figs are another fruit high in protein. You'll get approximately 0.8 grams of protein in every 100 grams. While dried figs can provide more protein, they also have a higher sugar content. The fiber in figs keeps cravings at bay and supports digestive health, which is crucial for effective weight management [5].
5. Jackfruit
Jackfruit isn't just about protein; it's also rich in dietary fiber, vitamin C, vitamin A, and various antioxidants. The fiber helps you feel full longer, making it a great option for weight loss. A cup of jackfruit contains about 3 grams of protein, and its nutrient profile can contribute to overall dietary balance, promoting better weight loss results when included in a calorie-controlled diet [1].
6. Grapefruit
Grapefruit is well-known for being low in calories while still high in protein. It can provide your body with the energy it needs without packing on extra calories. You can expect around 2 grams of protein in a cup of grapefruit, and its unique compounds may also help in metabolic regulation and weight loss [2].
7. Avocados
Surprisingly, avocados are considered one of the high protein fruits! They are rich in healthy unsaturated fats, which help maintain stable blood pressure and support joint health. Packed with fiber, avocados can aid in weight loss, providing about 4 grams of protein per fruit, with around 322 calories. Their combination of healthy fats and protein makes them an excellent choice for promoting satiety [4].
If you're curious about how to incorporate these protein-rich fruits into your diet, or if you have any health questions, consider our online doctor consultation service. You can easily talk to a doctor online, and with the help of our online AI doctor, you can get personalized advice. Whether you want to chat doctor or explore other health options, Healz.ai has got you covered!
References:
- Bharath S Avirineni, Arashdeep Singh, Rizaldy C Zapata, Richard D Stevens, Caleb D Phillips, Prasanth K Chelikani. Diets Containing Egg or Whey Protein and Inulin Fiber Improve Energy Balance and Modulate Gut Microbiota in Exercising Obese Rats.. PubMed. 2022.
- John A Batsis, Curtis L Petersen, Summer B Cook, Rima I Al-Nimr, Tiffany Driesse, Dawna Pidgeon, Roger Fielding. Impact of whey protein supplementation in a weight-loss intervention in rural dwelling adults: A feasibility study.. PubMed. 2021.
- A R Ogilvie, M Watford, G Wu, D Sukumar, J Kwon, S A Shapses. Decreased fasting serum glucogenic amino acids with a higher compared to normal protein diet during energy restriction in women: a randomized controlled trial.. PubMed. 2021.
- Jaecheol Moon, Gwanpyo Koh. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.. PubMed. 2020.
- Gordon I Smith, Paul K Commean, Dominic N Reeds, Samuel Klein, Bettina Mittendorfer. Effect of Protein Supplementation During Diet-Induced Weight Loss on Muscle Mass and Strength: A Randomized Controlled Study.. PubMed. 2018.