Fruit does not make the list of foods that are the best sources of protein. For food to be a good source of protein, it must contain over 6g per serving. Most fruits, whole grains and vegetables provide only a small amount of protein.
Dairy products, chicken, meat and fish contain high amounts of protein. One large egg contains 6g of protein and one roasted chicken breast without skin contains 53g of protein.
Eating high-quality protein is important, as it provides the building blocks of muscles, organs skin and more. The recommended daily intake of protein is 46g for women and 56g for men. As you can imagine, you have to eat a whole lot of fruit to get anywhere near that amount.
What you are getting from fruit is mostly carbohydrates that help fuel your body and give you energy. When you’re getting enough energy and fiber from fruit, your body can use the protein you eat to do its job of building and repairing your body.
A small protein bonus from eating some fruit
Receiving a small protein bonus from eating fruit can’t hurt, however, and some fruit contains more protein than others.
Guavas: 4.2g per cup.
Guavas also contain plenty of fiber and are an excellent source of antioxidants.
Apricots: 2.2g per cup.
Apricots are high in potassium and vitamin A. They are also a good source of vitamin C.
Kiwifruit: 2.1g per cup.
Kiwifruit contains almost twice as much vitamin C as oranges and lemons. What’s interesting is that scientists at Arizona State University discovered that a lack of vitamin C could prevent fat from being burned up when exercising. This is because vitamin C is needed for carnitine synthesis and carnitine is needed for the proper oxidation of fatty acids.
Kiwifruit also contains powerful antioxidants and is loaded with dietary fiber. It is a good source of folate and contains many other vitamins and minerals.
Blackberries: 2g per cup
Blackberries contain magnesium, potassium, folate, copper and vitamin E. They’re a great source of manganese, vitamin C, vitamin K and provide you with fiber. As they are low in calories and fat while being high in fiber, they are a good addition to your diet.
Does eating only fruit and veggies provide enough protein?
When living a vegan lifestyle, living only on raw fruit and vegetables may not provide sufficient protein. Supplementing with sprouts, seeds and nuts is recommended. Some foods — such as lentils, beans and tofu — are good sources of protein for vegans.
Protein is basically a mixture of amino acids that are found in the animal or vegetable protein worlds. If you eat a variety of protein-rich foods and consume the right amount, you will be getting enough.
Fruit alone will not provide you with the amount of protein you need on a daily basis. You will need to eat other healthy, protein-rich foods that are lean and low in saturated fat to keep you healthy.