Hello! I'm a registered dietitian and nutritionist, specializing in sports nutrition. I'm happy to help you understand the protein content of different fruits.

Let's dispel a common misconception: **fruits are not typically high in protein.** While fruits are packed with essential nutrients like vitamins, minerals, and fiber, they generally contain a relatively small amount of protein. This is because their primary function in plants is to provide energy through carbohydrates.

While fruits are not known as protein powerhouses, there are a few exceptions. Here are some fruits that stand out for their slightly higher protein content compared to others:

* Avocado: This creamy fruit is a unique outlier, offering around 2 grams of protein per 100 grams, making it a valuable addition to a protein-rich diet.
* Guava: This tropical fruit is a decent source of protein, providing approximately 2.6 grams of protein per 100 grams.
* Blackberries: These berries are a good source of fiber and antioxidants, but they also contain a respectable amount of protein, around 1.5 grams per 100 grams.
* Strawberries: Though not as high as some others, strawberries offer about 1 gram of protein per 100 grams.
* Blueberries: Another great source of antioxidants, blueberries also provide around 1 gram of protein per 100 grams.

It's important to remember that these fruits, while containing more protein than many others, still provide a relatively small amount compared to protein-rich sources like meat, poultry, fish, beans, and lentils.

**When it comes to maximizing protein intake, it's essential to focus on a balanced diet that includes a variety of protein sources from all food groups.** Fruits should be enjoyed for their abundant vitamins, minerals, fiber, and antioxidants, while incorporating protein-rich foods into your meals to ensure adequate protein consumption.

**Here are some tips for increasing your protein intake:**

* Pair fruits with protein-rich foods: Combine a fruit salad with a grilled chicken breast or enjoy a smoothie with protein powder.
* Choose protein-rich snacks: Opt for Greek yogurt, cottage cheese, or nuts instead of sugary treats.
* Include protein in every meal: Aim for a source of protein in breakfast, lunch, and dinner.

Remember, it's always best to consult a registered dietitian or nutritionist for personalized dietary advice.
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The current daily value (%DV) for protein is 50 grams per day and is meant as a general goal for most people. 1 cup of fruit can provide between 1-10% of the DV for protein. High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.read more >>