You probably think of meat, fish, beans, tofu, yoghurt, cheese, almonds, and eggs when you think of protein. And you're right: they're among the greatest meals for protein, an important macronutrient that helps develop muscle mass. Fruit, on the other hand, contains protein in tiny levels.

Women should take 46 grams of protein per day, while males should ingest 56 grams per day, according to the FDA. A one-cup portion of fruit typically has fewer than six grams of protein, so you'd have to consume a lot of it to satisfy your daily protein need. The additional vitamins and minerals that fruit may supply, as well as good carbohydrates and fibre, are the true benefits of eating a fruit-rich diet. You may make a delicious, protein-packed pick-me-up by combining your daily intake of fruit with another protein-rich snack. Here are eleven fruits high in protein to include in your diet (plus snack pairings to sneak in even more protein).


JACKFRUIT (3 GRAMS PROTEIN)

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The feel of the unripe flesh of jackfruit, a tropical fruit related to figs, is uncannily similar to pulled pork. Three grams of protein are included in a one-cup meal. According to the Cleveland Clinic, it also contains three grams of fibre and 110 milligrams of heart-healthy potassium, as well as vitamins A and C, magnesium, calcium, iron, and riboflavin.

Pair a handful of spicy roasted chickpeas with a protein-rich snack.


GUAVA (4 GRAMS PROTEIN)

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Guava is another tropical delight with around four grams of protein per cup, making it one of the higher-protein fruits available. The naturally super-sweet fruit is also high in vitamin C and fibre, especially if the peel and seeds are eaten (which you should!).

A couple slices of strong cheddar cheese make a protein-rich snack combination.


AVOCADO  (3 GRAMS PROTEIN)

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You undoubtedly already know that avocado is high in healthy fats, but did you realise that each cupful also includes three grams of protein? It's also high in fibre, folate, magnesium, riboflavin, niacin, and vitamins C, E, and K, according to Cedars-Sinai. The fat and fibre combo will also keep you satisfied.

Pair with a scoop of homemade trail mix for a protein-rich snack.


APRICOT (2 GRAMS PROTEIN)

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Two grams of protein are included in one cup of raw (not dried) apricot. According to WebMD, the stone fruit is also high in potassium and vitamins A, C, and E, which are beneficial to eye and skin health. Both the flesh and the skin contain fibre, which can help with digestion and keep you full.

Pair with a small handful of toasted almonds for a protein-rich snack.


BLACKBERRIES (2 GRAMS PROTEIN)

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Surprisingly, raw blackberries provide around two grams of protein per cup (and a whopping eight grams of fiber). There's also over half of your daily vitamin C need, as well as significant quantities of free-radical-fighting antioxidants and brain-boosting polyphenols.

a half-cup of Greek yoghurt as a protein-rich snack


KIWI (2 GRAMS PROTEIN)

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One cup of kiwi has around two grams of protein, and you may get the fiber-rich advantages as well if you clean the skin properly. Vitamin C, potassium, phosphorus, and iron are all abundant in kiwifruit.

A serving of low-fat cottage cheese is a protein-rich snack combination.



CHERRIES (1.6 GRAMS PROTEIN)

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Per cup of this summer's most delectable treat, there are around 1.6 grams of protein (pitted, naturally). They're high in potassium, which helps to control blood pressure and is necessary for muscular function, and they're also high in antioxidants and anti-inflammatory compounds. Cherries are also high in melatonin, a hormone that might help you sleep better. (You can also buy them frozen to mix into smoothies when they're not in season.)

Almond butter toast is a protein-rich snack combination.


RAISINS (1 GRAM PROTEIN)

    
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Raisins have a greater sugar content than fresh fruit, therefore one serving is just one ounce (womp, womp). However, even in such a tiny amount, there is roughly one grams of protein, as well as a lot of fibre and potassium. Raisins also contain a significant quantity of iron, which can aid in the prevention of anaemia.

A modest dish of roasted mixed nuts is a protein-rich snack combination.


BANANAS  (1.6 GRAMS PROTEIN)

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You've probably heard that bananas are high in potassium (and that eating one might help with leg cramps!). However, each cup contains around 1.6 grams of protein. Fiber, prebiotics, vitamins A, B6, and C, as well as magnesium, are all readily available. Also, those stringy parts (also known as phloem bundles) should be eaten: They act as a conduit for all of the nutrients contained within the fruit.

Pairing for a protein-rich snack: a couple tablespoons of peanut butter


GRAPEFRUIT (1.3 GRAMS PROTEIN)

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One cup of juicy grapefruit offers 1.3 grams of protein and just about 100 calories. It's high in immune-boosting vitamin C, as well as bone-building calcium and iron, just like other citrus fruits. Grapefruit's citric acid, according to WebMD, may help avoid kidney stones (it binds to excess calcium in the body, which can lead to the painful condition).

A few spoonfuls of salted pistachios are a protein-rich snack combination.