We don’t blame you if you’ve overlooked fruit as a protein source. While other, more obvious foods — chicken, steak, fish, eggs, Greek yoghurt — have become the go-to muscle-builders, fruit isn’t usually associated with protein. Until now.
“Other foods that are good sources of protein include nuts and seeds, nut butter, cheese and milk, and green peas and edamame.”
The Best High-Protein Fruits
You’ll notice, then, that none of Majumdar’s recommendations include fruit. That’s because fruit mainly contains carbs and a little protein. “On average, fruit provides about 15 grams of total carbohydrates from natural sources of sugar like fructose and glucose and fibre in a 1/2 cup serving,” says Majumdar.
Handily, the carbohydrates found in fruit fuel your body and help in protein synthesis, meaning that a handful of fruit makes a welcome contribution to your diet.
Below, we explore a handful of macro-friendly, high-protein fruits that are definitely worth adding to your muscle-building repertoire. Consider this your new five-a-day, gents.
Protein in apricots: 1.4g per 100g
Packing 1.4g of protein per 100g, apricots make an excellent pairing with your morning porridge or an afternoon snack. Around 100g houses 12 per cent of your vitamin C and 12 per cent of your Vitamin RDAs. What’s not to like?
Protein in golden raisins: 3.4g per 100g
Compared to their regular cousins, golden raisins are dehydrated and tend to be moister and plumper than regular raisins. Naturally fat-free, golden raisins can supply up to five per cent of your daily potassium — a deficiency of which can lead to fatigue, weakness and gut obstructions — as well as up to three per cent of your iron RDA.
All of that, plus a welcome 3.4g of protein per 100g, and you’ll see why raisins are ideal when it comes to sweetening any breakfast. Match winner.
Protein in jackfruit: 1.8g per 100g
There’s a reason hipsters all around the world are opting for jackfruits as a legitimate meat substitute. “Jackfruit is high in vitamin B6, a nutrient required for the metabolism of protein,” says Majumdar. Jacked fruit, more like.
Protein in avocados: 2g per 100g
Is it a fruit? Is it a vegetable? Does anyone really care? With a hefty serving of healthy fats and perfect at breakfast, lunch or dinner, the humble avocado is brimming with folate, copper, magnesium, iron and zinc, alongside 2g of protein per 100g. What rulebook?
Protein in guavas: 2.6g per 100g
Blend it in a smoothie. Huck it into some yoghurt. Snack on it in a fruit salad. Sure, it’s not as protein-packed as a packet of beef jerky or a protein shake, but it’s loaded with fibre and a tonne of antioxidants.
At 68kcal for 100g, you need this low-calorie protein fruit in your life.
This article originally appeared on Men’s Health UK