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How High-Protein Fruit Can Help Build Muscles

avocado high protein fruit

Most people think of meat when considering good sources of protein, such as chicken, beef, or salmon. However, certain fruits can also be a good way to get protein into a healthy diet. Fruits are delicious, versatile, and full of many other nutrients in addition to protein.

In this blog article, we will dive into why protein is beneficial to our health. There are so many ways in which this nutrient can boost overall health and quality of life for everybody. We will also identify some high-protein fruits that can make it easier for people to balance their diets with a variety of fruits, vegetables, proteins, and whole grains. 

Keep reading to learn more!

How Protein Impacts the Body

high protein jackfruit

There are many reasons why protein is beneficial for health and well-being. One of the most important is that protein helps preserve muscle mass. As we age, human beings naturally lose muscle mass. Fortunately, protein intake can help preserve muscle tissue and make it easier to stay strong and mobile over time. Keeping muscle mass intact also reduces the risk of falling and getting a fracture. 

Protein is also a key component of the body’s immune system and is needed to produce antibodies and other immune cells. We need to ensure adequate protein intake to maintain a strong immune system and stay resistant to infections and illnesses. For people who are recovering from wounds, surgeries, or injuries, protein can help support tissue repair and regeneration in the body. This is important for speeding up recovery times and improving the overall healing process. 

Bone health is important for overall well-being and protein plays a key role in maintaining bone health by helping produce collagen. We should consume enough protein, calcium, and vitamin D to ensure good bone density and reduce our risk of osteoporosis and bone fractures. In addition to building bones, protein also helps build blocks for important hormones and enzymes in the body that help with physiological processes such as metabolism speed. 

High-Protein Fruits for Good Health

high protein guava

We all know that fruits are a great source of vitamins, minerals, and fibers that are needed to stay healthy. However, not everyone is aware that some fruits can also provide a nice protein boost as well. 

Here is a list of high-protein fruits that can make a nice addition to a healthy diet:

Guavas: Guavas are packed with protein, offering around 4.2 grams of protein per cup. They are also filled with other important nutrients such as vitamin C, fiber, and antioxidants that help support the immune systems and promote digestive health. 

Avocados: Avocados are popular for their creamy taste and versatility, as they make a great addition to many meals. They are also high in protein, providing around 3 grams per cup. Avocados also provide fats that help maintain heart health and fiber that aids digestion. 

Blackberries: Blackberries have around 2 grams of protein per cup and also have lots of vitamin C, vitamin K, fiber, and antioxidants. Together, these nutrients help with immune health, bone health, and digestion. 

Jackfruit: Although not the most common fruit in our area, jackfruit is high in protein and provides around 2.8 grams of protein per cup. It also has lots of vitamin A, vitamin C, magnesium, and fiber. It is a unique fruit and comes with a meat-like texture that can be a great substitute for real meat. 

Kiwis: Kiwis are tangy fruits that provide around 2.1 grams of protein per cup. They are also filled with vitamin C, vitamin K, and fiber, helping reduce inflammation levels and maintain a strong immune system. 

Incorporating High-Protein Fruits for Health

high protein black berries

We can add high-protein fruits to their diets in many easy and fun ways. For example, these protein-rich fruits can easily be added to a smoothie for breakfast or any other time of the day. These fruits are also great for enhancing salads and boosting their protein and overall nutrient composition. Jackfruits can be used as meat substitutes in dishes such as stir-fries, sandwiches, or even tacos! Finally, high-protein fruits can simply be eaten on their own as a healthy snack. 

Here are some recipes you can use to start integrating high-protein fruits into your diet:

Avocado and Black Bean Salad


  • 2 ripe avocados, diced

  • 1 can (15 oz) black beans, drained and rinsed

  • 1 cup cherry tomatoes, halved

  • 1/2 red onion, finely chopped

  • 1/4 cup cilantro, chopped

  • 1 jalapeño, seeded and finely chopped (optional)

  • Juice of 2 limes

  • Salt and pepper to taste


  1. In a large bowl, combine the diced avocados, black beans, cherry tomatoes, red onion, cilantro, and jalapeño.

  2. Drizzle with lime juice and season with salt and pepper.

  3. Gently toss to combine.

  4. Serve immediately or chill for an hour to let the flavors meld.

Blackberry Quinoa Parfait


  • 1 cup cooked quinoa, cooled

  • 1 cup fresh blackberries

  • 1 cup Greek yogurt (high in protein)

  • 2 tablespoons honey or maple syrup

  • 1/4 cup chopped nuts (almonds, walnuts, or pecans)

  • Fresh mint leaves for garnish (optional)


  1. In a bowl, mix the cooked quinoa with honey or maple syrup.

  2. In serving glasses, layer the quinoa, Greek yogurt, and blackberries.

  3. Sprinkle chopped nuts on top of each parfait.

  4. Garnish with fresh mint leaves if desired.

  5. Serve immediately or refrigerate for up to a few hours.


senior women eating high protein salad

As you can see, high-protein fruits make for a delicious, versatile, and nutritious addition to a healthy diet. They make it easier to balance protein sources while also benefiting from other nutrients a fruit may have. People who regularly consume protein can look forward to maintaining a healthy muscle mass, better bone health, a stronger immune system, and many other health benefits. Incorporating high-protein fruits can make it even easier to ensure that adequate levels of protein are being consumed in the long run. 


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