High protein fruits

high protein

1. Apricot

Round light yellow and orange colored apricots are low in calories and high in fiber. They can be eaten fresh and dried. Apart from protein, apricots are extremely rich in vitamin A and C that protects your body against free radical damage. 100 grams of apricots have 1.40 grams of protein

2. Guava

Guava tops the list for its high protein content. It supplements your diet with a decent amount of protein with plenty of other beneficial nutrients. It also has been found to be an excellent source of fiber and has loads of antioxidants. It contains four times the recommended amount of vitamin C that boosts immunity and skin health. One guava contains 1.4 grams of protein and 37 calories.

4. Dates

Dates are a very good source of protein, and along with others in the top 5 on our list it will provide you with roughly 5% of what you need for the day.

5. Jackfruit

Jackfruit is also found to be rich in proteins. It also contains significant amounts of dietary fiber, vitamin A, vitamin C and many different antioxidants. Due to plenty of fiber in jackfruit, it helps you keep satiated for long. It packs nearly 3 grams of protein per cup.

5. Avocados

Considering avocado amongst high-protein fruits may surprise you. Avocados are loaded with healthy unsaturated fats which helps in keeping joints supple and blood pressures stable. They are also packed with fibres that are essential for weight loss. One avocado contains 4 grams of protein and 322 calories.

6. Kiwi

Apart from delivering a healthy dose of protein, kiwis have a myriad list of health benefits to offer that you might not be aware of. 100 grams serving of kiwifruit has 61 calories with 1.14 grams of protein with nearly twice your daily Vitamin C.

High Protein Vegetables

high protein vegetables

1. Broccoli

Broccoli is relatively high in protein, which makes up 29% of its dry weight, compared to most vegetables. However, because of its high water content, 1 cup (91 grams) of broccoli only provides 3 grams of proteinBroccoli is higher in protein than most vegetables


2. Soy

Soybeans are the No. 1 source of vegetable protein, and are a complete protein, meaning they contain all of the essential amino acids.
A serving of soybeans also contains 17 grams of carbs and 15 grams of fats, 58 percent of which are essential fatty acids. The insoluble fiber in these beans promotes digestive health, while the unsaturated fat promotes cardiovascular health.
Protein content: 28.6 g per cup (boiled)


3. Peas

Peas contain just under 9 grams of protein per cup. They’re also a good source of vitamin A, C, thiamin, phosphorous, and iron. Additionally, the generous amounts of B vitamins and folate found in peas can help reduce your risk for heart disease.
Each serving also contains 5.5 grams of fiber. Toss these little guys into a salad, serve them alongside a serving of chicken breast, or add them to a hearty pasta primavera on a high-carb day.
Protein content: 8.6 g per one cup


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