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While fruits are generally not high in protein compared to other food groups like meat, dairy, or legumes, some fruits do contain moderate amounts of protein along with other beneficial nutrients. Here are some fruits that are relatively high in protein:
- Guava.
Protein: Approximately 4.2 grams per cup.
Benefits: Rich in vitamin C, fiber, and antioxidants.
2.Avocado.
Protein: About 3 grams per cup (sliced).
Benefits: High in healthy fats, fiber, and various vitamins and minerals.
3.Jackfruit.
Protein: Around 2.4 grams per cup.
Benefits: Contains vitamins A and C, potassium, and fiber.
4.Blackberries.
Protein: Approximately 2 grams per cup.
Benefits: High in fiber, vitamins C and K, and antioxidants.
5.Raspberries.
Protein: About 1.5 grams per cup.
Benefits: Rich in dietary fiber, vitamins, and antioxidants.
6.Passion Fruit.
Protein: Roughly 5 grams per cup (whole fruit).
Benefits: Good source of vitamins A and C, fiber, and antioxidants.
7.Oranges.
Protein: About 1.2 grams per medium orange.
Benefits: High in vitamin C and fiber.
8.Bananas.
Protein: Approximately 1.3 grams per medium banana.
Benefits: Good source of potassium, vitamin C, and vitamin B6.
9.Kiwifruit.
Protein: About 2.1 grams per cup.
Benefits: Rich in vitamin C, vitamin K, and fiber.
10.Figs.
Protein: Approximately 0.8 grams per medium fig.
Benefits: Good source of calcium, potassium, and fiber.
While fruits may not be the primary source of protein, incorporating them into your diet can contribute to your overall protein intake while providing essential vitamins, minerals, and fiber. For a well-rounded diet, consider combining fruits with other protein-rich foods such as nuts, seeds, dairy, or legumes.
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