Include fruits in your diet to get a good amount of protein. Fruits can also be a useful source of protein, which is a crucial macronutrient that is essential for muscle building, tissue repair, and overall health. People typically get their protein from meat, dairy, and legumes. Though fruits generally contain less protein than other food groups, certain varieties are particularly rich in this essential nutrient. Here are a few fruits you can include in your diet as protein-rich plant-based sources. Please be aware that the amount of protein listed here may vary depending on the fruit’s variety. Please consult a dietitian before making any changes to your diet.

Guava (2.6 grams of protein per 100 grams)
Guava is loaded with dietary fiber, vitamin C, and antioxidants, making it a superfood for overall health. Guava supports digestion, boosts immunity, and keeps blood sugar levels in check. It can be consumed raw, as a fruit salad, or in a refreshing juice. Avocado (2 grams of protein per 100 grams)
Often mistaken for a vegetable, avocado is a fruit rich in healthy fats and protein. It provides protein, potassium, fiber, and monounsaturated fats, which are good for the heart. Avocados promote weight management, improve skin health, and support brain function. Use them in smoothies, salads, or spread on whole-grain toast.

Jackfruit (1.7 grams of protein per 100 grams)
Jackfruit is a tropical fruit gaining popularity as a plant-based meat alternative. It contains dietary fiber, vitamin B6, and potassium too. Because of its fibrous texture, jackfruit is an excellent addition to curries, stir-fries, and even tacos for people who want to cut back on their meat intake. Apricots (1.4 grams of protein per 100 grams)
Fresh apricots are a great addition to a balanced diet. They are also high in vitamin A, which is essential for eye health, and antioxidants that protect against cellular damage. Dried apricots are great for on-the-go snacking because they contain even more protein.

Oranges (1.2 grams of protein per 100 grams)
Vitamin C is frequently associated with oranges, but they also contain protein. They are packed with fiber and antioxidants that boost immunity and skin health. Enjoy oranges as a snack, in fruit bowls, or as a refreshing juice to get both protein and essential vitamins.
100 grams of bananas (1.1 grams of protein) Bananas are not just rich in carbohydrates; they also provide protein . They are a great source of potassium, which helps regulate muscle function and blood pressure. Bananas are a convenient snack and a perfect addition to smoothies, breakfast bowls, and even baked goods.

Kiwi (1.1 grams of protein per 100 grams)
Kiwi is a fruit high in nutrients. It is high in vitamin C, vitamin K, and fiber, all of which help with digestion, boost immunity, and maintain healthy skin. Eat it as a fresh snack, mix it into salads, or blend it into a smoothie for a tangy boost.
Peaches contain 0.9 grams of protein for every 100 grams. Peaches have protein, along with vitamin A, vitamin C, and antioxidants. They support skin health and healthy digestion. For a naturally sweet protein source, enjoy fresh peaches, blend them into smoothies, or add them to oatmeal. Role of protein
Protein is necessary for the body to grow, repair, and function as a whole. It plays a key role in building and maintaining muscles, bones, skin, and organs. As a vital macronutrient, protein supports enzyme and hormone production, boosts immunity, and aids in tissue regeneration. It also helps in transporting nutrients and oxygen throughout the body. Protein helps muscle recovery and growth in fitness and muscle-building enthusiasts. The best health is achieved through a well-balanced diet rich in protein-rich foods like eggs, dairy, lentils, fish, and nuts. Protein deficiency can result in muscle loss, weakness, and sluggish wound healing. Right amount of protein
Age, level of activity, and health objectives all influence the appropriate protein intake. The RDA, or Recommended Dietary Allowance, is 0.8 grams per kilogram of body weight for the typical adult. For example, a person weighing 70 kg needs around 56 grams of protein daily. Athletes or those aiming for muscle growth may require 1.2 to 2.0 grams per kilogram. Protein sources include eggs, dairy, lean meats, lentils, nuts, and tofu. Consuming adequate protein supports muscle repair, metabolism, and overall health. However, excessive intake may strain the kidneys, so balance is key.