Especially if you work out in the gym, protein is an important source to get from various foods and, especially in the case of a vegan or vegetarian diet, protein fruit can contribute to achieving your protein needs. Do they exist and what are protein fruits?
What is the highest protein fruit?
Fruit is not usually considered a source of protein because, apart from some exceptions, it is a category of food low in this macronutrient: proteins are present only in trace amounts (almost absent) and for this reason, they are not substantially considered in the diet menu. protein.
As a general “rule”, dried or dehydrated fruit is richer in protein than the fresh equivalent: the food is always the same, but the loss of water means that, for the same weight, the nutrients are more concentrated. In dried or dehydrated fruit there are no longer only proteins, but also other nutrients (excluding water) and the calories are higher precisely because of the greater density of macro-nutrients.
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In the list of protein fruit, the first places are occupied by:
- Bronte pistachio
- dried sweet almonds
- pistachios
- cashew nuts
- dry walnuts
Fresh fruit, on the other hand, is at the bottom: most, in fact, contain less than 1 g of protein per 100 g – a practically negligible value. Only the avocado stands out for its protein content, which is equal to 4.4 g; followed by nectarines (1.4 g), blackberries (1.3 g), bananas (1.2 g), and kiwis (1.2 g).
| FOOD | G PROTEIN / 100 G |
|---|---|
| Bronte pistachio | 24.3 |
| Dried sweet almonds | 22.0 |
| Pistachios | 18.1 |
| Cashew nuts | 15.0 |
| Dried walnuts | 14.3 |
| Dried hazelnuts | 13.8 |
| Pecans | 7.2 |
| Dried coconut | 5.6 |
| Dehydrated apricots | 5.6 |
| Dried apricots | 5.0 |
| Dehydrated peaches | 4.8 |
| Fresh avocado | 4.4 |
| Roasted chestnuts | 3.7 |
| Dried figs | 3.5 |
| Dried dates | 2.7 |
| Dried plums | 2.2 |
| Mixed caramelized fruit | 1.9 |
| Raisins | 1.9 |
| Fresh nectarines | 1.4 |
| Blackberry | 1.3 |
| Dehydrated apples | 1.3 |
| Fresh bananas | 1.2 |
| Fresh kiwis | 1.2 |
| Fresh raspberries | 1.0 |
| Fresh mango | 1.0 |
Source: CREA food composition table
Protein fruits and nutritional values
Fruit, in general, compared to other food categories (fish, meat, milk and derivatives, legumes) is very low in proteins but not only :
- Dried fruit, although high in fat, is low in carbohydrates,
- Fresh fruit, as well as vegetables, is substantially devoid of any macronutrient (excluding water).
To find out their energy content, find the complete table with fruit calories.
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Dried protein fruit
In the previous list, we saw that pistachios, walnuts, almonds, cashews, and hazelnuts have a good amount of protein. However, we must not forget that this value (between 13.8 and 24.3) refers to 100 g of product: a quantity that for dried fruit is certainly considerable – usually the standard portion for dried fruit is 30 g.
Furthermore, in addition to proteins, dried fruit is also very rich in fats and calories: it is a densely energetic food and its consumption should be moderate precisely because, even if healthy food, in large quantities it easily overshoots the daily energy requirement.
Maybe if you consume peanut butter, you are wondering why it is not on the list … Roasted peanuts have 29.0 g of protein per 100 g (24.9 if in the form of butter), but they are not considered a fruit: they are part of the family of legumes even if from a nutritional point of view they are comparable to dried fruit for the presence of macronutrients, calories, and use.
Fresh protein fruit
Fresh fruit contains few macronutrients: more or fewer carbohydrates, while proteins and fats are substantially absent. If the nutrients that provide calories (carbohydrates, lipids, proteins) are not present or almost present in fresh fruit, this is not the case for those that are calorie-free: water and in / soluble fiber.
Fresh fruit, in fact, is very hydrated (useful as a snack or breakfast especially in summer) and has dietary fiber, especially in the peel – this provides less than 2 kcal / g and has many health benefits.
The most protein-rich fresh fruit is avocado, followed by nectarines, blackberries, bananas, kiwis, raspberries, and mangoes. All the others have a protein content of less than 1 g / 100 g: figs, currants, clementines, strawberries, mandarins, blueberries, cherries, melon, peaches, oranges, grapefruit, lemons, plums, pineapples, …
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The 10 Best High-Protein Fruits to Add to Your Diet | Video Explanation
Benefits of protein fruit
In conclusion, the benefits of fruit are attributable more to the fruit taken in its entirety rather than in relation to the protein fraction alone. The proteins present are in fact relatively few and of low biological value; in their small way they still contribute to the supply of amino acids.
The benefits of fruit, whose recommended daily consumption is 2-3 servings of 150 g / day, are related to its content:
- water: helps you stay hydrated;
- micro-nutrients: vitamins and minerals, essential and different elements depending on the food chosen;
- dietary fiber: an important substrate for the intestinal microbiota and better digestive function;
- phytonutrients: they are not essential but help to counteract inflammation and oxidation.
In particular, the benefits of lipid nuts are:
- reduction of LDL cholesterol;
- cardiovascular protection ;
- the contrast of free radicals.
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