Top 5 protein-rich fruits to enhance your diet

While fruits are not typically associated with high protein content, some varieties offer a surprising amount of this essential nutrient. Guava, avocado, jackfruit, kiwi, and blackberries stand out as excellent choices for those looking to boost their protein intake through fruit.

Guava leads the list with 4.2 grams of protein per cup (165 grams). Beyond its protein content, guava is packed with vitamin C and fiber, which contribute to heart health, improved digestion, weight management, and a stronger immune system.

Avocado, known primarily for its healthy fats, also ranks high in protein, offering 3 to 4.6 grams per cup, depending on its preparation. This nutrient-dense fruit is rich in fiber and potassium, supporting digestion, detoxification, mood regulation, and bone health.

Jackfruit, often used as a meat substitute in vegan dishes, provides 2.8 grams of protein per cup. In addition to its protein content, it contains fiber and vital vitamins and minerals like vitamin A, vitamin C, riboflavin, magnesium, potassium, copper, and manganese. Jackfruit is beneficial for blood sugar management, immune health, skin care, and heart health.

Kiwi offers 2 grams of protein per cup and is loaded with vitamins C, E, and K, as well as folate, copper, potassium, and magnesium. These nutrients help maintain heart and digestive health while strengthening the immune system.

Blackberries also provide 2 grams of protein per cup and are rich in vitamins C and K, manganese, and fiber. Their health benefits include improved brain function, cancer prevention, and heart disease protection, making them a great addition to a balanced diet.