When I first started paying closer attention to my protein intake, I naturally turned to the usual suspects – lean meats, eggs, legumes. But in my journey to eat more whole foods, I stumbled upon a delightful surprise: some fruits offer more protein than you might expect.
It’s not a replacement for your main protein sources, of course, but these delicious little additions can definitely give your meals a healthy boost—and a splash of colour, too.
Here are seven fruits that pull their weight in the protein department, plus simple and tasty ways to include them in your everyday meals.
Whether you’re plant-based, flexitarian, or just looking for something new, these gems are worth a spot in your kitchen:
Avocado
Let’s start with the overachiever: avocado. Technically a fruit, this creamy favourite is loaded with healthy fats and has around 4 grams of protein per whole avocado. Add fibre, B vitamins, and potassium to the mix, and you’ve got a powerhouse.
How to eat it:
- Spread it on toast instead of butter.
- Slice into salads, wraps, or even your morning eggs.
- Blend into smoothies for a creamy texture.
- And of course, guacamole. Always guacamole.
Berries (Blackberries & Raspberries)
Who knew that a handful of berries could bring protein to the party? A cup of blackberries offers about 2 grams of protein, while raspberries give around 1.5 grams. They’re also antioxidant-rich and high in fibre, which your gut will thank you for.
How to eat them:
- Toss them into yoghurt or overnight oats.
- Sprinkle over leafy salads for a sweet-tart bite.
- Add to smoothies or acai bowls.
- Bake them into muffins or crumble for a high-protein dessert.
Grapefruit
Fresh, tangy, and quietly powerful – grapefruit gives you about 2 grams of protein in a medium-sized fruit, plus vitamin C in abundance.
How to eat it:
- Segment into salads, especially with avocado or smoked salmon.
- Stir into citrusy salsas for tacos or grilled fish.
- Enjoy as-is, sprinkled with a bit of cinnamon or honey for an afternoon pick-me-up.
Kiwi
Two kiwis contain roughly 2 grams of protein and a generous amount of fibre and vitamin C. Their tangy punch makes them irresistible, and the tiny seeds add a pleasant crunch.
How to eat it:
- Chop into fruit salad or salsa.
- Add slices to sangria or spritzers.
- Puree and freeze into homemade lollies.
- Blend into green smoothies for a refreshing kick.
Passion Fruit
Don’t be fooled by its small size – one cup of passion fruit has just over 5 grams of protein. It’s also full of vitamin A, iron, and magnesium. Plus, that tropical flavour is just plain dreamy.
How to eat it:
- Scoop it straight from the shell as a snack.
- Stir into yoghurt, porridge, or chia pudding.
- Add to dressings or marinades for a tangy twist.
- Use it to brighten up ceviche or seafood dishes.
Guava
While not as common in every kitchen, guava is a quiet protein hero with more than 4 grams of protein per cup. Bonus: it’s rich in fibre, antioxidants, and vitamin C.
How to eat it:
- Slice and eat fresh with a sprinkle of chili salt or lime.
- Juice it or blend it into smoothies.
- Cook into jams, sauces, or chutneys.
- Dice into salsa for a fruity, fiery dip.
Apricots
Apricots might be small, but they pack around 2 grams of protein per cup – and even more when dried. They’re naturally sweet, rich in vitamin A and potassium, and so easy to enjoy on the go.
How to eat them:
- Snack on fresh apricots or halve and grill for a caramelised touch.
- Chop into your morning oats or muesli.
- Pair dried apricots with nuts for an energising trail mix.
- Simmer into compotes or sauces to serve with roast meats or cheese platters.
Fruits may not rival steak when it comes to protein, but they can absolutely help fill in the gaps—especially when you’re leaning toward more plant-forward meals. The best part? These fruits bring more than just protein to the table. They offer fibre, vitamins, minerals, and a whole lot of flavour.
So next time you’re building a salad, blending a smoothie, or looking for a sweet snack, reach for one of these high-protein fruits. Your body (and your taste buds) will thank you.
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