When it comes to dietary sources of protein, there is always a lot of curiosity. This is because it’s not just the supply of this essential macro-nutrient that matters for you, but the packaging or the nutritional profile of the source food also impacts your health. This is why red meats, despite being rich in protein, may not be considered good sources of protein, because they’re also rich in saturated fat. Any good and healthy source of protein should not just have good amounts of it, but it should also have a wide range of healthy and beneficial nutrients. Additionally, healthy sources of protein must have low levels of cholesterol and saturated fats. This is why there has been a lot of talk about the need to switch from animal to plant-based sources of protein.
Fruits are rich in a rainbow of nutrients, right from all the essential vitamins that play a part in maintaining the health of various body functions, to energising natural sugars and satiating fibre. Fruits are not traditionally rich in protein and they’re generally not expected to be- they have higher levels of other important nutrients including fibre and carbohydrates. But they still offer some amounts of protein and when paired with other healthier sources of lean proteins, may still be included in a healthy diet. However, you cannot rely on consumption of even these protein-rich fruits to fulfil your daily Recommended Daily Intake (RDI) for protein.
Here are some protein-rich fruits for you to consider:
1. Raisins: This humble dried fruit is a fixture in all the festive offerings and is also added to a whole range of desserts. The golden raisins are nothing but de-hydrated or dried grapes. A 100 gram portion of raisins contains 3 grams of proteins, as per the data by United States Department of Agriculture.
2. Guava: This Vitamin C-rich fruit is savoured raw or in salads, and is even added to juices and drinks for a flavourful punch. Guava is rich in fibre as a 100 gram portion of the fruit contains 5 grams of it, according to USDA, and the same portion contains 2.6 grams of proteins.
3. Dates: This sugary sweet fruit has been consumed in Middle-eastern countries as a staple for centuries now. Pitted dates are stuffed with a variety of ingredients and are even consumed in the form of a sweetening paste for milkshakes and baked goods as well. A 100 gram portion of dates contains 2.45 grams of protein, along with 8 grams of fibre, as per data by the United States Department of Agriculture.
4. Prunes: Another dried fruit that is relatively rich in protein is the prune. These are made by de-hydrating ripened plums and it contains a wide-range of essential minerals and vitamins, along with some important macro-nutrients. This includes 2.18 grams of protein per 100 grams, along with 7 grams of dietary fibre.
You may consider adding these fruits to your diet, more for deriving other benefits from them, rather than looking at them as reliable sources of protein. Consult a certified dietitian or a nutritionist for a diet chart that helps you meet your dietary protein requirements.