5 High-Protein Fruits For A Vegetarian Diet

Protein is an essential nutrient that is important for overall well-being. They are the building blocks of life and help to repair the old cells and make new ones. According to Healthline, we must include more protein in our diet. It helps reduce appetite, increases muscle strength, is good for bones, and supports weight loss. However, most of us think dairy products, fish, and eggs are the only foods that are rich in protein. But that’s not right.

Many plant-based foods, like quinoa, beans, tofu, nuts, and legumes, are also good sources of protein. But did you know that fruits can also become a part of your protein-rich diet? Loaded with several vitamins and minerals, these juicy and vibrant delights are high in protein content as well. Along with being tasty, they can also be easily incorporated into the diet in the form of smoothies, shakes, salads, or eaten on their own.

From guava to pomegranate, here are five fruits that can become a part of your protein-rich diet:


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With its vibrant taste and tropical appeal, guava is known for its high vitamin C content. Yet, this delicious fruit also boasts an impressive protein content. A cup of guava contains about 4.2 grams of protein. Furthermore, guava offers an abundance of dietary fibre, antioxidants, and other essential nutrients, making it a fantastic choice for overall well-being. They can be enjoyed as juice, smoothies, salads, chutneys, and jams, or simply eaten on their own. 


Blackberries are not only a delightful treat but also one of the most protein-rich fruits you may not expect. These small berries are packed with flavour and are rich in fibre, vitamins, and antioxidants. One cup of blackberries contains around 2 grams of protein. Incorporating these berries into your diet can provide a delicious and nutritious way to increase your protein intake. You can enjoy them as desserts, drinks, salads, toppings for your oatmeal, or on their own. 


Apricots are a sweet and tangy fruit that provides about 2 grams of protein per cup. They are also rich in vitamins A and C, potassium, and dietary fibre. These nutrients contribute to eye health, collagen production, and overall well-being. Apricots are a popular ingredient for desserts like cake, crumble, and halwa. It can also be used to prepare jam, chutney, and salads.


Kiwi is a small fruit that is renowned for its high vitamin C content and decent amount of protein. One cup of sliced kiwi offers approximately 2 grams of protein. Kiwis are also a good source of antioxidants and essential nutrients like vitamin K and vitamin E, making them a smart choice for a protein-rich diet. Salsa, smoothies, lemonade, and pudding are some popular recipes you can prepare with this fruit. 


Pomegranate is known for its high antioxidant content, but it also offers an ideal amount of protein. One cup of pomegranate seeds contains approximately 3 grams of protein. Alongside protein, pomegranates are rich in vitamins, minerals, and potent antioxidants, making them a superb addition to a protein-rich diet. This fruit can become a part of your salads, dips, beverages like juice and cocktails, smoothies, grilled chicken, desserts, and more.