People aiming to lose weight need to keep an eye on their dietary intake and eating habits. They also need to consume food or engage in activities that can complement their weight loss journey. One such way to lose weight is by including high-protein fruits in your diet, which help promote satiety, build muscle, and boost metabolism. In this article, we list 10 high-protein fruits that can help you in your weight loss journey.
High-Protein Fruits To Consume For Weight Loss
A review conducted in 2018 indicated that increasing protein intake could enhance your Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMM). This effect may lead to increased calorie burning for several hours post-meal and even during sleep.
1. Guava
Guava is a tropical fruit that stands out for its high protein content. According to the US Department of Agriculture, guava stands out as one of the fruits highest in protein content, providing approximately 4.21 grams of protein per cup (165 grams). Additionally, it is rich in essential nutrients like vitamin C, which support immune function and digestive health. The fibre content also helps keep you feeling full longer, aiding in weight management.
2. Blackberries
Blackberries are another excellent fruit choice for those looking to increase their protein intake. Despite their small size, blackberries boast a high fibre content. A single cup of raw blackberries contains nearly 8 grams of fibre. These berries are also loaded with antioxidants, vitamins, and fibre, contributing to overall health and weight loss by promoting satiety and reducing inflammation.
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3. Avocado
While often categorised as a healthy fat source, avocados also provide a surprising amount of protein. A 50-gram serving of fresh avocado contains 1 gram of protein, while a whole 5-ounce avocado (3 servings) contains 3 grams of protein.
According to a 2019 study, it was found that adding a whole avocado to breakfast increased feelings of fullness and reduced hunger compared to a breakfast with equivalent calories but less fat and fibre. This suggests avocados may help regulate appetite and support weight loss.
4. Apricots
Two fresh apricots, weighing 70 grams in total, provide 1.5 grams of fibre. While their protein content is modest, apricots are rich in fibre and low in calories, making them a great snack for weight loss. They also provide a good amount of vitamins A and C, supporting skin health and immune function.
5. Kiwi
Kiwis are an excellent source of dietary fibre, with a single medium-sized kiwi providing around 2-3 grams of fibre. The amount represented here is approximately 10-15% of the recommended daily fibre intake for adults. The fibre content helps regulate digestion and keeps you feeling full, which is beneficial for weight loss.
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6. Mulberries
Mulberries are a less common but highly nutritious fruit and a 3.5-ounce (100-gram) serving of fresh mulberries contains 1.7 grams of fibre. Mulberries are a good source of fibre, vitamins, and minerals, making them a healthy snack option. They are low in calories and fat, and their high fibre content can promote feelings of fullness.
7. Oranges
Oranges are well known for their vitamin C content, but they also offer a good amount of protein. A medium orange weighing 131 grams provides approximately 1.23 grams of protein. Also, oranges are low in calories and high in fibre, making them a refreshing and filling option for those trying to lose weight.
8. Peaches
Peaches are juicy and delicious fruits that offer approximately 1.41 grams of protein (one cup of peaches), according to the US Food and Drug Administration. Peaches are low in calories and can be a satisfying, sweet treat that helps you stay on track with your weight loss goals.
9. Passion Fruit
Passion fruit is a tropical fruit known for its delightful flavour and provides around 2 grams of protein per serving. This fruit is also high in fibre, vitamins A and C, and beneficial plant compounds. The combination of protein and fibre in passion fruit can help control appetite and support weight loss.
10. Raisins
Raisins, or dried grapes, are another high-protein food that can aid in losing weight. Half a cup of raisins provides 3.3 grams of fibre, which covers approximately 10-24% of your daily fibre requirements, depending on your age and gender. While they are higher in sugar compared to fresh fruits, raisins can still be a part of a balanced weight loss diet when consumed in moderation.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your own professional before making any dietary changes, especially if you are dealing with any health issues to avoid complications.]