What fruits are the highest in protein?

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What fruits are the highest in protein: Protein is considered as an important nutrient for any diet chosen. This is an important component of every cell present in the body. The body makes use of proteins for building and repairing tissues and this is present in the nails and the hair. Protein is also required for making hormones, enzymes and other required chemicals. This is also considered as a building block of muscles, bones, skin, blood and cartilage. As protein is considered a ‘macro-nutrient’ you need to ensure there is enough and more of this in your daily diet.




Choosing a source of protein, you need to ensure that this contains the other nutrients which are required for good health. A ‘good’ source of protein needs to have low levels of saturated fats and low levels of cholesterol.

Fruits with Proteins:

Fruits are known to contain all the possible nutrients required for a human body, be it minerals or vitamins, but are known to have less of proteins. Pairing these with other sources of proteins, some fruits have that small amount of proteins required for a healthy diet.

Some fruits with Proteins:

Listed below are some fruits which offer some amount of the required proteins.

  1. Guava:

This fruit is rich in Vitamin C and is consumed raw or in salads. You can also have a guava juice or any drink which contains guava. 100 grams of guava has 5 grams of fiber, which makes it rich in fiber. Guava also contains 2.6 grams of proteins for every 100 grams.

  1. Raisins:
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This fruit is generally used in desserts and for festivals. Raisins are dried or dehydrated grapes. You find 3 grams of proteins in every 100 grams of raisins.

  1. Prunes:

Ripened plums, which are dried or de-hydrated, are known as prunes. This fruit contains a number of essential vitamins and minerals with some very important ‘macro-nutrients’. Every 100 grams of prunes you get 7 grams of dietary fiber and 2.18 grams of proteins.

  1. Dates:

Dates are included in the staple diet of those living in the Middle East. These can be used in different milk shakes or are also used as sweeteners. Dates contain 8 grams of fiber with 2.45 grams of proteins in every 100 grams.

Types of proteins:

You can divide proteins in to 3 categories.




*Complete proteins are foods which contain all the amino acids considered as ‘essential’. These types of proteins are available in animal foods like dairy, neat and eggs.

*Incomplete proteins are those proteins which contain a single essential amino acid. These are lacking in the balance of proteins. Incomplete protein is found in plant food like beans, peas and grains.

*Two or even more foods which contain incomplete proteins are termed as complementary proteins. You need to combine these foods for the requirement of complete proteins. Some complementary proteins are beans and rice or peanut butter and bread.

You can achieve your goals of weight loss with the right amount of protein intake as these tend to keep you full for a longer period of time.

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