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7 High Protein Fruits That Help You Lose Weight

When we think of protein sources, we think of meat, eggs, low-fat quark, and legumes – but what about fruit? These seven types of fruit contain a surprising amount of protein and thus support muscle building and, consequently, weight loss.

Proteins support muscle building, boost fat burning and keep you full for a long time.

It is well known that the top sources of protein include meat, fish, eggs, tofu, and dairy products such as low-fat quark and fine cream cheese, but legumes, nuts, and seeds are also vegetarian and vegan sources of protein.

But even fruits, especially dried fruits, provide us with vegetable proteins. However, since they consist partly of carbohydrates in fructose (fruit sugar) and glucose, the following protein-rich fruits should be used as a supporting snack.

An ideal way to cover the daily protein requirement of 20 to 25 percent is through food without protein shakes or protein bars. 


It is not without reason that the trendy fruit is considered a vegan meat substitute: Jackfruits contain plenty of protein, around 1.4 grams per portion (half a cup). The power fruits do not cover your protein requirements on their own, but they are excellent muscle food when supplemented with lentils, kidney beans, or chickpeas.

Jackfruit is also rich in vitamin B6, essential for protein metabolism.


Surprise! Many mistake avocados for a vegetable, but they belong to the drupe family. 100 g avocado already scores 2 grams of protein and is, therefore, the front-runner among the protein-rich fruits. In addition, the oil fruit provides healthy fats, vitamin K1, and folic acid.

Goji berries

100 grams of goji berries contain incredible but true 13 grams of protein – who would have thought? But not only the protein content is very high, but also the sugar content. The small power berries contain 52 grams of sugar. Therefore, you can use it as a topping for chia pudding or oatmeal.

The superfood also provides vitamin C and potassium – perfect protection for your immune system.

Dried cherries

Rich in protein and fiber, but unfortunately also in carbohydrates and sugar: the same principle as dried plums also apply to cherries. However, they are ideal as a snack between meals or after exercise – dried cherries contain at least 5.1 grams of protein per 100 grams.

In addition, the sweet fruits are anti-inflammatory and give extra energy.


Guava is relatively unknown in this country, but it’s worth trying! Guava tastes surprisingly sweet and provides you with plenty of antioxidants, fiber, and protein.

Sweet sources of protein such as Greek yogurt or low-fat quark can be wonderfully sweetened with a bit of guava on top.

Half a cup of guava contains 2.1 grams of protein.

Dried Apricots

Potassium, vitamin A, vitamin C, and 4.2 grams of protein per 100 grams are in the small apricots. You can buy it in supermarkets, organic shops, health food stores, or drugstores. A healthy snack in between!


Raisins are an excellent vegetarian source of iron, fiber, and potassium. With at least 3 grams of protein per 100 grams of raisins, they are also comparatively protein-rich fruits. But it’s clear: Who eats 100 grams at once?

However, in protein-rich porridge or skyr, they give that little extra protein kick!


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