High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches. The list below is sorted by serving per cup, since a cup is easier to compare.
Like most fruits, bananas are not a source of fat or protein, just carbohydrates. When compared with other fruits, like berries, bananas are higher in energy (calories), which gives them a bad reputation of not being “good” for weight loss.
Tofu and tempeh. Both tempeh and tofu are made from soy beans, however, tempeh requires the additional step of fermentation, providing it with an extra depth of flavour.
“While fruit is an amazing source of vitamins, antioxidants and fiber, it is not a good source of protein,” says Titgemeier. She explains that one serving of most fruits has approximately one gram of protein, which means that in order to get enough protein, you'd have to eat a ton of fruit.
While fruit will never be a substitute for protein-rich meat, fish, dairy or vegetables, it can be a sneaky way to introduce extra protein in between meals, as well as being a healthy snack that provides energy, vitamins and minerals.
Animal-based foods (meat, poultry, fish, eggs, and dairy foods) tend to be good sources of complete protein, while plant-based foods (fruits, vegetables, grains, nuts, and seeds) often lack one or more essential amino acid.
Oat is considered to be a potential source of low cost protein with good nutritional value. Oat has a unique protein composition along with high protein content of 11–15 %.
According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.
Health conditions that affect digestion or the absorption and use of proteins from food are often the cause of hypoproteinemia. Limiting food intake or following highly restrictive diets can also lead to a shortage of protein in the body.
Peanut butter is rich in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber.
One cup of cooked white rice contains just over 200 calories, about four grams of protein, 44 grams of carbohydrates, and less than one gram of fiber, according to the Department of Agriculture.
The 6 grams of energizing almond protein packed into every ounce of almonds provides fuel for your body to help you tackle whatever the day throws at you. As a plant-based protein, almonds are also low in saturated fat and may help maintain healthy cholesterol levels as part of a heart-healthy diet.
Milk is known as a major source of high-quality proteins that possesses a wide range of nutritional, functional, and physiological activities (11-12). Milk is also a unique source of peptides with biological activity.
