Fruit can be an unexpected source of protein in the diet.
It doesn’t come close to chicken, salmon, lean beef and other high-protein foods to help you feel strong and satisfied. It’s also not a complete protein, like meat and dairy products, which contain all nine essential amino acids.
But fruit can make a nice addition to the other protein on your plate, says registered dietitian Natalie Rizzo, nutrition editor for TODAY. If you’re looking to add more fruit to your diet, the Start TODAY app offers a variety of recipes featuring fruit, including smoothies, oatmeal bowls, salads and snacks.
Choose the right fruit option and you’ll get 1 gram or more of protein per serving, which is considered high for fruit, she adds.
So which fruit has the most protein?
Dietitian Tip of the Day: Passion Fruit Can Add Protein to Your Diet
The No. 1 fruit with the most protein is passion fruit, with 5 grams of protein per cup. That’s almost twice as much as other options that top the list of fruits with the most protein.
Fruit may be lower in protein than other plant-based sources like beans, legumes, nuts and seeds, but every gram of protein counts — especially if you’re eating a plant-forward diet, Rizzo said.
Why It Matters
Protein is an essential macronutrient, important for satiety, tissue repair and muscle growth. Most people need at least 20 grams of protein per meal, Rizzo notes.
Getting it from fruit comes with the added benefit of consuming fiber, vitamins, potassium and antioxidants.
“I consider the protein in fruit additive, rather than being something you rely on for protein intake,” Rizzo suggested.
Rizzo frequently discusses protein recommendations and other trending nutrition topics on the monthly coaching calls for Start TODAY app subscribers.
How to Get Started
Passion fruit has aromatic jelly-like golden flesh and soft edible seeds surrounded by a wrinkled, tough outer rind.
Besides protein, the tropical fruit also comes with fiber, calcium, and vitamins A and C. Passion fruit also tops the list of fruits with the most magnesium.
The pulp has a sweet-tart flavor and can be eaten raw — just cut it in half and scoop out the flesh and seeds — as a yogurt topping, or added to juices and drinks.
Anti-Inflammatory Oatmeal BowlNatalie Rizzo
Other fruits high in protein include jackfruit, pomegranate and apricots, with around 2-3 grams of protein per serving. The Start TODAY app features recipes with these ingredients, like Apricot-Glazed Chicken with Quinoa Pilaf, Anti-Inflammatory Oatmeal and Spiced Pomegranate Molasses Chicken Thighs.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.