Protein in fruit? YES, you bet.
While Fruits consist mostly of carbohydrates, vitamins, minerals, antioxidants and fiber, some fruits do have a higher protein content than others. Check out the top 5 below. Additional fruits with higher protein not included on this list: guava, jackfruit, and kiwi.
A half-cup of dried apricots contains about 4.9 grams of protein, which accounts for 10% of your recommended daily value (RDV). Apricots are also high in vitamins A & B6 and niacin. The fruit is also rich in iron, potassium and copper. Enjoy apricots as a snack, an addition to your morning cereal, or chop them and add them to pancake batter or cookies.
This tasty fruit (one of my favs) contains about 3.5 grams of protein per cup. Avocados are also a great source of the healthy fats – monounsaturated and polyunsaturated fat. Avocados are also rich in fiber. Healthy fat and fiber can help you feel fuller longer, potentially supporting healthy body weight. Top whole grain toast with avocado, and if you’re not vegan, add an egg to increase the protein content.
Goji berries are a complete protein and offer about 3.5 grams of protein per 100 calories, which is the similar to the amount you would find in oats. Goji berries are also a strong source of vitamins A & C, fiber, iron, and antioxidants. You can eat them as snacks, sprinkle them on your oatmeal or a smoothie bowl, or use them for baking.
Golden Raisins: Two small boxes of golden raisins contain about 100 grams of the fruit, which provide approximately 5.1 grams of protein. The fruit also contains fiber, omega-3 fatty acids and potassium, which boost heart health. If you are looking for protein sources without the fat and cholesterol, this is your go-to snack. You can add them to your morning cereal, to smoothie bowls, overnight oats, yogurt parfait or to pancakes, as a topping or in the batter.
Prunes: A 100 grams of prunes – approximately 10 pieces of the fruit – contain about 3.7 grams of protein, which is 7% of your RDV. Prunes are similar to apricots in their nutritional content, as they are also high in vitamins A & B6, iron, potassium and copper. They're also high in fiber and can help relieve constipation. Prunes are good simply as a snack by themselves. Or you can add them to a fruit salad or make a prune snack bar.
A couple of recipes to try with all these glorious fruits:
🥣 Gluten Free Apricot Bar: https://www.simplyquinoa.com/gluten-free-apricot-oatmeal-bars/
🥣 Kale Black Bean & 🥑Burrito Bowl: https://cookieandkate.com/kale-black-bean-and-avocado-burrito-bowl/
🥣 Vanilla Goji Berry Balls: https://runningonrealfood.com/goji-berries-vanilla-goji-berry-balls/
🥣 Broccoli Slaw with Golden Raisins & Walnuts: https://vanillaandbean.com/broccoli-slaw-golden-raisins-walnuts/#wprm-recipe-container-12157
🥣 Prune Bars: https://www.delishknowledge.com/prune-bars/#tasty-recipes-24871
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