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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Fruits aren't just for vitamins and fibre; they offer a natural protein boost too. Adding protein-rich fruits to your daily diet can support muscle repair, energy, and overall metabolism, especially if you're plant-based.
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Guava tops the list with nearly 1.44g of protein per 100g. It's also rich in fiber and vitamin C. Have it raw or toss it into your smoothies for a tropical, protein-packed twist.
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Jackfruit isn't just trendy, it's packed with about 2.74g of protein per 100g. Its meaty texture makes it ideal for vegan meals, curries.
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A handful of dried apricots offers close to 3.17g of protein per 100g, plus iron and antioxidants. Snack on them post-workout or mix them into oatmeal for a satisfying, muscle-supportive bite.
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Though small, raisins provide around 2.76g of protein per 100g. They're great as a quick energy booster before your workouts or as a natural sweetener in breakfast bowls.
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Along with it several other benefits related to cooling effects and high fibre content, wood apple has around 3.14g protein per 100g. So prepare a sharbat and relish this summer fruit.
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Avocados may be famous for healthy fats, but they also give 1.81g of protein per 100g. Mash them into toast or blend them into smoothies for a filling, protein-rich addition.
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With around 1.4g of protein per 100g, they make the perfect pre-or post-exercise fruit. Add nut butter for a powerful protein combo.
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Blackberries pack 1.3g of protein per 100g, along with antioxidants and fiber. Perfect for smoothie bowls, cereals, or healthy dessert toppings.
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Mix them in salads, smoothies, yogurts, or enjoy as-is. These protein-rich fruits satisfy your sweet tooth and support muscle tone and energy levels naturally.
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