7 Exotic Fruits Surprisingly High in Protein
In the world of nutrition, protein often takes centre stage as a crucial macronutrient for building and repairing tissues, supporting immune function, and maintaining overall health.
While many people associate protein with animal products, plant-based diets have gained popularity for their health benefits and sustainability. And when it comes to plant-based protein sources, exotic fruits might not be the first thing that comes to mind. However, you'll be surprised to learn that several exotic fruits pack a protein punch, making them excellent additions to a balanced diet.
And no, of course fruit cannot replicate the protein found in meat, fish, or legumes (beans, peas, etc), but having these fruits as low-calorie snacks throughout the day is a great way to stay healthy and boost your protein intake.
In this article, we'll explore seven exotic fruits that are surprisingly high in protein!
1. Jackfruit
Nutritional Value per 100g:
- Calories: 95
- Protein: 2.5g
- Fiber: 2g
Jackfruit, known for its gigantic size and meaty texture, is a nutritional powerhouse that's gaining popularity as a plant-based meat substitute.
Not only does it make an excellent meat substitute in terms of flavour and texture, but jackfruit also offers a respectable amount of protein, making it a valuable addition to vegetarian and vegan diets.
With 2.5g of protein per 100g, along with fibre and essential nutrients, jackfruit provides a satisfying and nutritious option for those seeking plant-based protein sources.
Check out this article: How to Use Jackfruit as a Meat Substitute
2. Guava
Nutritional Value per 100g:
- Calories: 68
- Protein: 2.6g
- Fiber: 5.4g
Guava, with its fragrant aroma and sweet-tart flavour, is not only a delicious fruit but also a surprisingly rich source of protein. With 2.6g of protein per 100g, along with a generous dose of fibre, guava offers a nutritious boost to your diet.
Whether enjoyed fresh or blended into smoothies, guava provides a refreshing way to increase your protein intake while indulging in exotic and floral flavours.
3. Avocado
Nutritional Value per 100g:
- Calories: 160
- Protein: 2g
- Fiber: 7g
While avocados are often celebrated for their healthy fats, they also contain a notable amount of protein, making them a versatile and nutritious addition to any meal.
With 2g of protein per 100g, along with heart-healthy fats and fibre, avocados offer a creamy and delicious way to boost your protein intake. Avocados can also help us to feel more satisfied and fuller for longer.
Whether sliced on toast, mashed into guacamole, or blended into smoothies, avocados provide a satisfying dose of plant-based protein and essential nutrients.
4. Durian
Nutritional Value per 100g:
- Calories: 147
- Protein: 1.5g
- Fiber: 3.8g
Durian, known as the "King of Fruits," is famous for its pungent aroma and creamy texture. But beyond its distinctive flavour, durian also offers a surprising amount of protein.
With 1.5g of protein per 100g, along with fibre and essential nutrients, durian provides a unique and flavourful way to incorporate plant-based protein into your diet.
5. Passion Fruit
Nutritional Value per 100g:
- Calories: 97
- Protein: 2.2g
- Fiber: 10.4g
Here's one you wouldn't expect: passion fruit! With its tangy-sweet flavour, aromatic scent, and extremely juicy texture, passionfruit doesn't seem like it would contain much protein.
But, not only is passion fruit delicious, but it also contains a decent amount of protein and fibre.
With 2.2g of protein per 100g, along with a whopping 10.4g of fibre, passion fruit offers a nutritious boost to your diet.
6. Kiwano (Horned Melon)
Nutritional Value per 100g:
- Calories: 44
- Protein: 1.8g
- Fiber: 5.3g
Kiwano, also known as the horned melon, is a unique fruit with a spiky exterior and vibrant green flesh. It has a super refreshing flavour, similar to cucumber and melon.
Beyond its striking appearance and delicate taste, kiwano also offers a surprising amount of protein, along with fibre and essential nutrients.
With 1.8g of protein per 100g, kiwano provides a refreshing and nutritious option for those looking to diversify their protein sources with exotic fruits.
7. Pitaya (Dragon Fruit)
Nutritional Value per 100g:
- Calories: 60
- Protein: 1.2g
- Fiber: 3g
Pitaya, also known as dragon fruit, is prized for its vibrant pink hue and exotic appearance. It has a delicate, crisp, and mildy sweet flavour – one that doesn't suggest protein content at all!
But beyond its visual appeal and loveable taste, pitaya also offers a modest amount of protein, along with fibre and essential nutrients. With 1.2g of protein per 100g, pitaya provides a refreshing and nutritious option for those seeking extra plant-based protein in their daily fruit snacks.
Conclusion: Exploring Exotic Fruits for Plant-Based Protein
Incorporating exotic fruits into your diet not only adds excitement to your meals but also provides valuable nutrients, including protein and fibre, and a multitude of vitamins and minerals.
From the meaty texture of jackfruit to the tangy-sweet flavour of passion fruit, these exotic fruits offer a delicious and nutritious way to meet your protein needs while supporting a plant-based lifestyle.
