7 fruits with higher levels of protein that you can include in your diet

Protein requirements vary according to weight, age and the type of activities performed. Protein consumption ensures the development of muscles, fighting infections, producing hormones and carrying out many more critical processes, which is why it is important to include protein-rich foods such as some fruits in the diet. There are at least 7 fruits that have a high protein level compared to others.

The general protein intake recommendation for active people is between 0.54 and 0.9 grams of protein per pound, which translates to 1.2 to 2 grams per kilogram per day to ensure optimal health.

There are foods, protein sources such as chicken, eggs, beans and Greek yogurt, but there are also fruits, which rarely exceed 1% of the total weight in protein, but some exceed that amount.

The specialized Health portal made a review of the fruits with the highest levels of protein such as: guava, avocado, passion fruit, blackberries, apricots, kiwis and cherries. By incorporating them into the diet they can help achieve protein requirements.

Find out how much protein these 7 fruits provide:

These are 7 fruits that can be combined with other protein-rich foods such as Greek yogurt, cheese and nuts, to increase your daily protein intake.

Guava: for each cup of this fruit you can obtain 4.21 grams, which represents one of the highest protein contents of all fruits. In addition, this tropical fruit is rich in fiber, nutrients and vitamin C, containing 376 milligrams (mg) per cup, more than 400% of the daily requirement.

Avocado: For every 201 grams, avocado contains 4.01 grams of protein. A high content compared to other fruits. They are also high in fiber, vitamin E, vitamin C, magnesium and folate.

Passion fruit or passion fruit: a good option for those who want to add protein-rich fruits to their diets, since 100 grams of fresh passion fruit contains 2.2 grams of protein. In addition, it is a tropical fruit, a source of nutrients, antioxidants, carotenoids and polyphenolic compounds, and vitamins.

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Because it is acidic, it is recommended to mix it with other ingredients.

Blackberries: Each cup of natural blackberries contains 2 grams of protein, as well as other nutrients, such as vitamin C, vitamin K, and manganese. Blackberries are rich in fiber, for example one cup of blackberries contains 7.63 grams of fiber.

Apricots: These delicious fruits contain about 2.31 grams of protein per cup. The fleshy, sweet-tasting pulp is rich in antioxidants, vitamins, minerals and compounds such as beta-carotene, with important skin-protective effects.

Kiwis, these small fruits have a high nutritional profile because they contain vitamins and minerals, including folate and vitamins C, E and K. While the protein contribution is 2 grams per cup.

Cherry: This characteristic fruit of the summer season contains less protein than those mentioned above, providing 1.63 grams per cup. However, it contains a wide range of nutrients, antioxidants such as anthocyanins, vitamins and minerals, such as vitamin C and potassium. Due to this combination of compounds, it is attributed properties to reduce risk factors for heart diseases, such as high blood pressure and cholesterol levels. It also helps reduce oxidative stress markers and improves blood sugar levels.