BEST 20 HIGH PROTEIN FRUITS

 High Protein Fruits:

Protein in Fruits:

    Fruits are generally not known for being high in protein compared to other food groups like legumes, nuts, dairy, or meat. However, they can still contribute small amounts of protein to your diet, especially when included as part of a varied meal plan.

TABLE OF CONTENT:

    In this Page, We briefly Explain about all this given Protein rich fruits such as Fruits details, Protein content, Nutritional facts, Health benefits and Cons of fruit.

Protein Rich Fresh Fruits List:

• Guava

• Avocado

• Blackberries

• Mulberries

• Pomegranate

• Passion fruit

• Jackfruit (ripe, unripe)

• Durian

• Apricots

• Cherimoya

• Other 10 fresh fruits

How Much Protein Do Fruits Contain?

• The protein content in most fruits ranges between 0.5 to 3 grams per 100 grams.

• Some fruits like guava, avocados, and blackberries contain relatively higher amounts of protein compared to others.

• Dried fruits (e.g., raisins, figs, apricots) often have higher protein concentrations due to water removal.

Daily Protein Needs:

    The Recommended Dietary Allowance (RDA) is expressed in grams per kilogram of body weight per day (g/kg/day).

• Infants (0 to 6 months): 1.52 g/kg/day (Exclusive breastfeeding recommended).

• Infants (7 to 12 months): 1.2 g/kg/day (Introduce complementary foods)

• Children (1 to 3 years): 1.05 g/kg/day (Protein supports rapid growth.)

• Children (4 to 8 years): 0.95 g/kg/day (Balanced diet critical for development)

• Preteens (9 to 3 years): 0.95 g/kg/day (Ensure adequate caloric intake)

• Teenagers (14 to 18 years): 0.85 g/kg/day (Increased need due to puberty)

• Adults (19 to 50 years): 0.8 g/kg/day 

• Elder (51+ years): 1.0 g/kg/day (To prevent muscle loss)

• Pregnant Women: 1.1 g/kg/day (Support fetal development)

• Lactating Women: 1.3 g/kg/day (Support milk production)

Special Considerations:

• Endurance athletes: 1.2 to 1.4 g/kg/day to support recovery and performance.

• Strength athletes: 1.6 to 2.2 g/kg/day to build and repair muscle.

Protein Rich Fresh Fruits List:

Guava:

    Guava is a tropical fruit known for its sweet, tangy flavor and rich nutritional profile. It is widely cultivated in tropical and subtropical regions around the world and is a favorite for its versatility and health benefits.

Protein Content in Guava:

• Fresh Guava: Approximately 2.6 g of protein per 100 g

• A medium-sized guava (about 55–60 g) provides around 1.4–1.6 g of protein.

Nutritional facts of Guava:

Here’s a detailed breakdown of the nutritional facts of guava (per 100 grams):

• Calories: 68 kcal

• Protein: 2.6 g

• Carbohydrates: 14.3 g

• Sugars: 8.9 g

• Dietary Fiber: 5.4 g

• Fat: 0.9 g

Vitamins & Minerals:

• Vitamin C: 228 mg

• Vitamin A: 31 µg

• Folate (Vitamin B9): 49 µg

• Vitamin E: 0.73 mg

• Vitamin K: 2.6 µg

• B Vitamins: Present in small amounts.

• Potassium: 417 mg

• Magnesium: 22 mg

• Calcium: 18 mg

• Phosphorus: 40 mg

• Iron: 0.3 mg

• Zinc: 0.2 mg

• Sodium: 2 mg

Health Benefits of Guava:

• Rich in Vitamin C: Guava is an excellent source of vitamin C, which helps boost the immune system, fight infections, and promote healthy skin. Just one guava provides more than double the recommended daily intake of vitamin C.

• Supports Digestive Health: High in dietary fiber, guava promotes healthy digestion, relieves constipation, and supports gut health. The fiber content also helps in weight management by keeping you feeling full longer.

• Improves Heart Health: Guava is rich in antioxidants and potassium, which support heart health by lowering blood pressure and reducing the risk of heart disease. Potassium helps regulate fluid balance and supports optimal cardiovascular function.

• Boosts Immunity: The high vitamin C content in guava strengthens the immune system, enhancing the body’s ability to fight off colds, flu, and other infections. It also has anti-inflammatory properties.

• Improves Skin Health: Guava is rich in antioxidants and vitamin A, which support healthy skin by reducing signs of aging, preventing wrinkles, and promoting a glowing complexion.

• Promotes Eye Health: The vitamin A and beta-carotene in guava are essential for good eye health. They help prevent age-related macular degeneration and improve night vision.

• Boosts Metabolism: Guava contains folate, which is crucial for metabolic function and overall energy production. It also helps in red blood cell formation and improves brain function.

• Fights Cancer: The antioxidants in guava, particularly lycopene, may help reduce the risk of certain types of cancer by neutralizing free radicals in the body.

• Supports Bone Health: Guava is a good source of calcium and magnesium, essential minerals for maintaining healthy bones and preventing bone-related issues like osteoporosis.

Cons of Guava:

• Possible Digestive Discomfort: Guava is rich in dietary fiber, which is beneficial for digestion. However, consuming it in large quantities can cause bloating, gas, or diarrhea in some individuals, especially those not accustomed to a high-fiber diet.

• Hard Seeds: The seeds of guava can be hard to digest and may cause discomfort for some people.

• Impact on Blood Sugar: While guava has a low glycemic index, overripe guava may contain higher sugar levels, which might not be ideal for people with diabetes when consumed in large amounts.

• Potential Contaminants: Guavas, like many fruits, can be exposed to pesticides. Consuming unwashed or non-organic guavas may expose you to harmful chemical residues.

• Oxalate Content: Guava contains oxalates, which may contribute to kidney stone formation if consumed excessively, particularly in people predisposed to this condition.

Avocado:

    Avocado is a versatile and nutrient-rich fruit known for its creamy texture and mild flavor. It's widely consumed worldwide and is celebrated for its health benefits, particularly its healthy fats.

Protein in Avocado:

• Per 100 grams: 2 grams of protein.

• A medium-sized avocado (approximately 150 grams) contains around 3 grams of protein.

Nutritional Facts of Avocado:

Here are the nutritional facts of avocado (per 100 grams):

• Calories: 160 kcal

• Protein: 2 g

• Monounsaturated Fat: 10 g (healthy fat)

• Polyunsaturated Fat: 1.8 g

• Saturated Fat: 2.1 g

• Carbohydrates: 9 g

• Fiber: 7 g

• Sugars: 0.7 g

Vitamins & Minerals:

• Vitamin K: 20 µg

• Folate (Vitamin B9): 81 µg

• Vitamin E: 2.1 mg

• Vitamin C: 10 mg

• Vitamin B5: 1.5 mg

• Vitamin B6: 0.3 mg

• Potassium: 485 mg

• Magnesium: 29 mg

• Copper: 0.2 mg

• Iron: 0.6 mg

• Calcium: 12 mg

• Phosphorus: 52 mg

Health Benefits of Avocado:

• Healthy Fats: Avocados are rich in monounsaturated fats, particularly oleic acid, which can help reduce bad cholesterol (LDL) while increasing good cholesterol (HDL).

• Potassium-Rich: They contain more potassium than bananas, helping regulate blood pressure and reduce the risk of heart disease.

• Rich in Antioxidants: Avocados contain vitamin E and carotenoids like lutein, which protect the skin from oxidative damage and promote a youthful complexion.

• Lutein and Zeaxanthin: These carotenoids in avocados are essential for eye health, reducing the risk of age-related macular degeneration and cataracts.

• High in Fiber: Avocados are an excellent source of soluble and insoluble fiber, which supports gut health and regular bowel movements.

• Bone Health: Avocados contain vitamin K, calcium, and magnesium, which are essential for maintaining strong bones and preventing osteoporosis.

• Anti-Inflammatory: Avocados are packed with anti-inflammatory compounds like phytosterols and polyhydroxylated fatty alcohols, which may help reduce inflammation in the body.

• Natural Detoxification: Avocados are high in glutathione, a powerful antioxidant that supports liver detoxification.

• Supports Pregnancy: Avocados are an excellent source of folate, which is vital for fetal development and preventing birth defects. They also provide essential nutrients like potassium and healthy fats for both the mother and baby.

Cons of Avocado:

• Weight Gain Risk: Avocados are calorie-dense due to their high fat content. Overeating them can lead to excessive calorie intake, which may contribute to weight gain if not balanced with physical activity.

• Latex-Fruit Syndrome: People allergic to latex may experience cross-reactivity with avocados, causing symptoms like itching, swelling, or even more severe reactions.

• Not Ideal for Certain Diets: While the fats in avocados are healthy, they may not be suitable for people following a low-fat diet or those with specific medical conditions requiring fat restriction (e.g., gallbladder issues).

• Warfarin Interaction: Avocados contain vitamin K, which may interfere with blood-thinning medications like warfarin, potentially affecting clotting.

Blackberries:

    Blackberries are small, dark purple to black fruits that grow on thorny shrubs or vines in the genus Rubus. They are known for their sweet-tart flavor and are popular in a variety of culinary uses, such as pies, jams, smoothies, and desserts.

Protein in Blackberries:

• Protein in Blackberries (per 100 grams): Approximately 1.4 grams.

• Protein in a 1-cup serving (144 grams): About 2 grams.

Nutritional Facts of Blackberries:

Here is the nutritional profile of blackberries per 100 grams (about 3.5 ounces):

• Calories: 43 kcal

• Protein: 1.4 g

• Total Fat: 0.5 g

• Carbohydrates: 9.6 g

• Dietary Fiber: 5.3 g

• Sugars: 4.9 g

Vitamins & Minerals:

• Vitamin C: 21 mg

• Vitamin K: 19.8 µg

• Folate (B9): 25 µg

• Manganese: 0.6 mg

• Calcium: 29 mg

• Iron: 0.6 mg

• Magnesium: 20 mg

• Potassium: 162 mg 

Health Benefits of Blackberries:

• Rich in Antioxidants: Blackberries contain powerful antioxidants like anthocyanins, flavonoids, and vitamin C, which help neutralize free radicals and reduce cellular damage. These antioxidants support skin health, reduce wrinkles, and promote a youthful appearance.

• Supports Heart Health: The fiber and antioxidants in blackberries help reduce LDL (bad cholesterol) levels. Their potassium and magnesium content support healthy blood pressure and vascular function.

• Boosts Immune System: Blackberries are a rich source of vitamin C, which boosts immune function and supports wound healing. Some studies suggest blackberries may have natural antimicrobial effects, helping fight infections.

• Digestive Health: Blackberries are an excellent source of dietary fiber, which aids digestion, prevents constipation, and supports a healthy gut microbiome.

• Brain Health: Antioxidants like anthocyanins in blackberries may improve memory and protect the brain from age-related decline. They may help reduce the risk of neurodegenerative diseases like Alzheimer’s.

• Bone Health: Blackberries provide vitamin K, essential for bone health and calcium metabolism, reducing the risk of fractures and osteoporosis. This mineral supports bone development and collagen formation. 

• Regulates Blood Sugar Levels: Blackberries have a low glycemic index, making them suitable for people with diabetes or those monitoring blood sugar levels. The fiber content slows down sugar absorption, helping stabilize blood sugar.

Cons of Blackberries:

• Digestive Issues: Blackberries are rich in dietary fiber, which can cause bloating, gas, or diarrhea if consumed in excess, especially for individuals unaccustomed to a high-fiber diet. The tiny seeds in blackberries can be difficult to digest and may irritate individuals with sensitive digestive systems or conditions like diverticulitis.

• Kidney Stone Risk: Blackberries contain oxalates, which can contribute to kidney stone formation in susceptible individuals if consumed in large quantities.

• Non-Organic Concerns: Conventionally grown blackberries may be exposed to pesticides. Washing them thoroughly or choosing organic options can help reduce this risk.

Mulberries:

    Mulberries are the small, sweet, and flavorful fruits of the mulberry tree, belonging to the genus Morus in the family Moraceae. These trees are typically deciduous and thrive in temperate and subtropical climates. Mulberries come in various colors, including black, red, white, and sometimes purple, depending on the species and ripeness.

Protein in Mulberries:

• Fresh Mulberries: About 1.4 grams of protein per 100 grams.

• Dried Mulberries: The protein content is more concentrated, offering about 10 grams of protein per 100 grams, as the water content is removed during drying.

Nutritional Facts of Mulberries:

Here’s a detailed nutritional breakdown of mulberries (per 100 grams of fresh mulberries):

• Calories: 43 kcal

• Carbohydrates: 9.8 g

• Sugars: 8.1 g

• Dietary Fiber: 1.7 g

• Protein: 1.4 g

• Fat: 0.4 g

Vitamins & Minerals:

• Vitamin C: 36.4 mg

• Vitamin K: 7.8 µg

• Iron: 1.9 mg

• Calcium: 39 mg

• Potassium: 194 mg

• Vitamin E: 0.9 mg

• Magnesium: 18 mg

Health Benefits of Mulberries:

• Powerful Antioxidants: Mulberries contain antioxidants like resveratrol, anthocyanins, and vitamin C, which help protect cells from oxidative stress and reduce the risk of chronic diseases. These antioxidants also promote healthy skin by combating signs of aging.

• Heart Health: Mulberries help lower LDL (bad cholesterol) and increase HDL (good cholesterol), reducing the risk of heart disease. Potassium in mulberries helps maintain healthy blood pressure by counteracting sodium.

• Enhances Immune Function: Mulberries are an excellent source of vitamin C, which boosts the immune system and helps the body fight infections. Their compounds help reduce inflammation, benefiting overall immune health.

• Healthy Digestion: Mulberries are a good source of dietary fiber, which aids digestion, prevents constipation, and supports gut health.

• Blood Sugar Control: Mulberries contain compounds like 1-deoxynojirimycin (DNJ), which may help slow the breakdown of carbohydrates, stabilizing blood sugar levels. They are suitable for individuals managing diabetes or monitoring their blood sugar.

• Boosts Brain Health: Antioxidants in mulberries may reduce the risk of neurodegenerative diseases like Alzheimer’s. Mulberries may enhance memory and protect brain cells from oxidative stress.

• Rich in Zeaxanthin: This antioxidant helps protect the eyes from oxidative stress and reduces the risk of macular degeneration and cataracts.

• Detoxification: Mulberries are believed to support liver health by promoting detoxification and reducing fat accumulation.

• Enhances Blood Circulation: The minerals in mulberries improve red blood cell production, enhancing oxygen delivery throughout the body. Their iron content makes them a good choice for combating iron deficiency anemia.

Cons of Mulberries:

• Blood Sugar Medications: Mulberries contain compounds that lower blood sugar levels, which may interact with diabetes medications and lead to hypoglycemia.

• Blood Thinning Medications: Their high vitamin K content might interfere with anticoagulant medications like warfarin, affecting blood clotting.

• Kidney Stones: Mulberries contain oxalates, which can contribute to kidney stone formation in susceptible individuals when consumed in large amounts.

• Non-Organic Concerns: Conventionally grown mulberries may be exposed to pesticides and chemicals. Washing thoroughly or choosing organic mulberries can mitigate this risk.

Pomegranate:

    The Pomegranate (Punica granatum) is a nutrient-rich fruit known for its vibrant red skin and jewel-like seeds called arils. The arils are the edible parts of the fruit, containing both juice and seeds. Native to the Middle East and Mediterranean regions, pomegranates are prized for their refreshing taste and health benefits, and are often consumed fresh, juiced, or added to various dishes.

Protein in Pomegranate:

• Fresh Pomegranate Seeds (Arils): 1.7 grams of protein per 100 grams.

• Pomegranate Juice: Contains minimal protein, about 0.15 grams per 100 ml.

Read More about Pomegranate:

    Know more about Nutritional Facts (Macronutrients, Vitamins and Minerals), Detail explanation about Health benefits and Cons of Pomegranate: Click here

Passion Fruit:

    Passion fruit is a tropical fruit that comes from the Passiflora genus, typically the species Passiflora edulis. It is known for its unique, tangy flavor and vibrant appearance. The fruit is round or oval and has a tough outer rind that can be purple or yellow, depending on the variety. Inside, it contains a jelly-like pulp filled with black seeds.

Protein in Passion fruit:

• Passion Fruit (100 grams): 2.2 grams of protein.

Nutritional Facts of  Passion fruit:

    Here are the nutritional facts for passion fruit (100g edible portion), which includes the pulp and seeds:

• Calories: 97 kcal

• Protein: 2.2g

• Fat: 0.7g

• Carbohydrates: 23.4g

• Sugars: 11.2g

• Dietary Fiber: 10.4g

• Vitamin C: 30 mg

• Vitamin A (RAE): 64 μg

• Potassium: 348 mg

• Magnesium: 29 mg

• Iron: 1.6 mg

• Calcium: 12 mg

Health Benefits of Passion fruit:

• High Vitamin C Content: Passion fruit is rich in vitamin C, a powerful antioxidant that strengthens the immune system and helps fight infections.

• Supports Heart Health: Its high potassium content helps regulate blood pressure by counteracting the effects of sodium. The soluble fiber in passion fruit helps lower cholesterol levels, reducing the risk of heart disease.

• Improves Digestion: Passion fruit is a good source of dietary fiber, which supports digestive health, prevents constipation, and promotes a healthy gut microbiome.

• Promotes Eye Health: Passion fruit contains vitamin A and beta-carotene, which support eye health, improve vision, and reduce the risk of age-related macular degeneration.

• Enhances Skin Health: The vitamin C and other antioxidants in passion fruit combat oxidative stress, promoting youthful and radiant skin. Vitamin C supports collagen formation, which improves skin elasticity and reduces wrinkles.

• Supports Mental Health: Magnesium in passion fruit may help reduce stress and improve mood. Passion fruit is sometimes used in traditional medicine for its calming effects, which may promote better sleep.

• Bone Health: Passion fruit provides magnesium, calcium, phosphorus, and iron, which are essential for maintaining strong and healthy bones.

• Polyphenols and Flavonoids: These compounds have anti-inflammatory effects that can benefit conditions like arthritis and asthma.

• Low Glycemic Index: Passion fruit has a low glycemic index, making it suitable for individuals with diabetes or those monitoring blood sugar levels.

• Piceatannol: This compound found in passion fruit may improve insulin sensitivity and reduce the risk of diabetes.

Cons of Passion fruit:

• Sedative Effects: Compounds in passion fruit, particularly in its peel, may have sedative properties. This could amplify the effects of medications for anxiety, depression, or insomnia.

• Blood Pressure Medications: Its potassium content may interact with blood pressure medications, potentially causing an excessive drop in blood pressure.

• Cyanogenic Compounds: Unripe passion fruit or parts of the peel may contain small amounts of cyanogenic glycosides, which can be toxic if consumed in large quantities.

Jackfruit:

    Jackfruit is a large tropical fruit that grows on the jackfruit tree (Artocarpus heterophyllus), which is native to southwest India but is now widely cultivated in tropical regions around the world. The fruit is known for its distinctive appearance, with a thick, green or yellow outer skin and large, bulbous, edible segments inside.

 Protein in Jackfruit:

• Unripe (Green) Jackfruit: Unripe jackfruit contains more protein than its ripe counterpart, with about 2.5 grams of protein per 100 grams of raw jackfruit.

• Ripe Jackfruit: Ripe jackfruit contains about 1.5 grams of protein per 100 grams. The sweet, fleshy parts are lower in protein but still provide some of the nutrient.

Nutritional Fact of Jackfruit:

Here is the nutritional breakdown for 100 grams of jackfruit (raw, unripe):

Nutritional Facts of Raw Jackfruit (Unripe):

• Calories: 95 kcal

• Protein: 2.5 grams

• Fat: 0.6 grams

• Carbohydrates: 23.3 grams

• Dietary Fiber: 1.5 grams

• Sugars: 19 grams

• Vitamin C: 13.7 mg

• Vitamin A: 112 IU

• Vitamin B6: 0.3 mg

• Potassium: 303 mg

• Magnesium: 37 mg

• Calcium: 24 mg

• Iron: 0.6 mg

Nutritional Facts of Ripe Jackfruit (100 grams):

• Calories: 95–155 kcal (varies depending on ripeness and variety)

• Protein: 1.5 grams

• Fat: 0.3–0.5 grams

• Carbohydrates: 23–30 grams

• Dietary Fiber: 1–2 grams

• Sugars: 19–24 grams

• Vitamin C: 13.7 mg

• Vitamin A: 112 IU

• Vitamin B6: 0.2 mg

• Potassium: 303 mg

• Magnesium: 37 mg

• Calcium: 24 mg

• Iron: 0.6 mg

Health Benefits of Jackfruit:

• Boosts Immune System: Jackfruit is an excellent source of vitamin C, a powerful antioxidant that boosts the immune system and helps the body fight infections. The antioxidants in jackfruit help neutralize harmful free radicals and strengthen the body’s defenses.

• Supports Digestive Health: Jackfruit is rich in dietary fiber, which aids digestion, promotes regular bowel movements, and helps prevent constipation. Its fiber content also promotes the growth of healthy gut bacteria, supporting overall digestive health and a balanced microbiome.

• Improves Heart Health: Jackfruit is a good source of potassium, which helps regulate blood pressure by counteracting the effects of sodium. The fiber in jackfruit may help lower levels of LDL (bad) cholesterol and reduce the risk of heart disease.

• Promotes Skin Health: As a source of vitamin C, jackfruit helps promote collagen production, which is essential for maintaining skin elasticity and reducing wrinkles. The antioxidants in jackfruit also protect the skin from the harmful effects of UV rays and environmental stressors, promoting youthful skin.

• Supports Bone Health: Jackfruit provides essential minerals like calcium and magnesium, which are important for maintaining strong and healthy bones. These minerals help prevent conditions like osteoporosis and maintain bone density.

• Supports Eye Health: Jackfruit is a good source of vitamin A and carotenoids like beta-carotene, which support eye health, improve vision, and reduce the risk of age-related macular degeneration.

• Anticancer Potential: Flavonoids and Isoflavonoids are these compounds in jackfruit have shown potential in laboratory studies for inhibiting the growth of cancer cells and reducing the risk of certain cancers. The antioxidants in jackfruit also have anti-inflammatory effects, which may help reduce the risk of inflammation-related diseases, including cancer.

Cons of Jackfruit:

• Natural Sugars: Jackfruit contains a significant amount of natural sugars, which could contribute to high sugar intake when consumed in large quantities. While the sugar is natural, it can still affect blood sugar levels, especially for individuals with diabetes or those monitoring their sugar intake.

• Excessive Iron: Jackfruit is a source of iron, and overconsumption can lead to excessive iron intake, which may not be suitable for individuals with certain conditions like hemochromatosis (iron overload).

• Oxalates: Jackfruit contains oxalates, which, when consumed in large amounts, could contribute to kidney stone formation, especially for individuals who are prone to developing calcium oxalate stones.

Durian:

    Durian is a large tropical fruit known for its strong odor and distinctive appearance. It is often referred to as the "king of fruits" in Southeast Asia due to its size, flavor, and cultural significance.

Protein in Durian:

• The protein content in durian is approximately 1.5 to 2.0 grams per 100 grams of the flesh.

Nutritional Facts of Durian:

Here are the nutritional facts for 100 grams of durian (raw, edible flesh):

• Calories: 150 kcal

• Protein: 1.5 grams

• Fat: 5 grams

• Carbohydrates: 27 grams

• Dietary Fiber: 3 grams

• Sugars: 19 grams

• Vitamin C: 19.7 mg

• Vitamin B6: 0.3 mg

• Thiamine (Vitamin B1): 0.3 mg

• Potassium: 436 mg

• Magnesium: 37 mg

• Calcium: 6 mg

• Iron: 0.4 mg

Health Benefits of Durian:

• Antioxidant Properties: Durian contains several bioactive compounds, such as Flavonoids and carotenoids, which help fight oxidative stress, reducing the risk of chronic diseases like heart disease, diabetes, and cancer.

• Supports Heart Health: Durian contains monounsaturated fats, which can help improve cholesterol levels. Assists in maintaining a healthy heart rhythm and reducing hypertension.

• Improves Digestive Health: The dietary fiber in durian aids digestion by Promoting regular bowel movements. Feeding beneficial gut bacteria, which support overall gut health.

• Anti-Inflammatory Benefits: Durian's bioactive compounds, such as quercetin and kaempferol, possess anti-inflammatory properties, potentially helping to alleviate inflammation-related conditions.

• Bone Health: Durian is a good source of magnesium, potassium, and copper, which are essential for maintaining strong and healthy bones.

• Mood Enhancement: The high tryptophan content in durian can be converted into serotonin, a neurotransmitter that promotes feelings of well-being and happiness.

• Natural Aphrodisiac: In traditional medicine, durian is considered a natural aphrodisiac and is believed to enhance sexual health and vitality.

• Skin Health: The high levels of antioxidants, vitamins, and healthy fats in durian may help improve skin elasticity, hydration, and overall appearance.

Cons of Durian:

• Calorie-dense: Durian is high in calories and natural sugars, which can contribute to weight gain if consumed in large quantities.

• Strong Smell: Durian's pungent odor is off-putting to many people and has led to restrictions on carrying it in public places like hotels, airplanes, and public transport in some countries.

• Potential for Overheating (in Traditional Medicine): In traditional Asian medicine, durian is considered a "heaty" food, meaning it might cause a warming effect in the body, leading to discomfort or aggravation of conditions like sore throats or mouth ulcers.

Apricots:

    Apricots are small, golden-orange fruits with a sweet, slightly tart flavor. They belong to the Prunus genus, which also includes cherries, peaches, and plums. Apricots are native to China and Central Asia but are now grown in many parts of the world, including the Mediterranean, the Middle East, and the Americas.

Protein in Apricots:

• 1 medium apricot (35 grams): 0.5 grams of protein

• 1 cup of sliced apricots (155 grams): 2.3 grams of protein

• 100 grams of fresh apricots: 1.4 grams of protein

Nutritional Facts of Apricots:

Nutritional Facts of Apricots (Per 100 Grams of Fresh Apricots):

• Calories: 48 kcal

• Protein: 1.4 g

• Carbohydrates: 11.1 g

• Sugars: 9.2 g

• Dietary Fiber: 2.0 g

• Fat: 0.4 g

Vitamins & Minerals:

• Vitamin A : 960 IU

• Vitamin C: 10 mg

• Vitamin E: 0.9 mg

• Vitamin K: 3.3 mcg

• Folate (B9): 9 mcg

• Potassium: 259 mg

• Calcium: 13 mg

• Magnesium: 10 mg

• Iron: 0.4 mg

• Phosphorus: 23 mg

Health Benefits of Apricots:

• Supports Eye Health: Rich in vitamin A (as beta-carotene), apricots help maintain good vision and prevent age-related macular degeneration. Contains lutein and zeaxanthin, which protect the retina from blue light damage.

• Promotes Healthy Skin: Vitamin C and vitamin E in apricots combat oxidative stress and help maintain skin elasticity and hydration. Antioxidants reduce signs of aging by neutralizing free radicals.

• Boosts Digestive Health: High in dietary fiber, apricots promote regular bowel movements and prevent constipation. Acts as a natural prebiotic, supporting healthy gut bacteria.

• Rich in Antioxidants: Loaded with beta-carotene, polyphenols, and flavonoids, apricots help reduce oxidative stress, which can lower the risk of chronic diseases like cancer, heart disease, and diabetes.

• Strengthens Bones: Contains essential minerals like calcium, phosphorus, and magnesium, which contribute to strong and healthy bones.

• Supports Heart Health: High levels of potassium help regulate blood pressure by balancing sodium levels. Fiber and antioxidants may reduce LDL cholesterol levels, lowering the risk of heart disease.

• Reduces Inflammation: Contains bioactive compounds like catechins, which have anti-inflammatory properties that may help alleviate chronic inflammation-related conditions.

• Protects the Liver: Some studies suggest that apricots may support liver function and protect against damage caused by oxidative stress.

Cons of Apricots:

• Apricot seeds (kernels) contain amygdalin, which can produce cyanide when metabolized. Consuming large amounts of apricot seeds can lead to cyanide poisoning. 

• It’s important to avoid eating the seeds or limit consumption to regulated amounts if using for alternative purposes.

Cherimoya:

    Cherimoya (Annona cherimola) is a tropical fruit native to the Andean valleys of South America, particularly in regions of Ecuador, Peru, and Bolivia. Known for its creamy texture and sweet, custard-like flavor, cherimoya is often referred to as the "custard apple." It is a member of the Annonaceae family, which includes related fruits like soursop and sugar apple.

    In India, cherimoya is commonly referred to as "Sitaphal" or "Custard Apple" in some regions, although this name is often used interchangeably for both cherimoya (Annona cherimola) and its close relative, the sugar apple (Annona squamosa). Cherimoya is less common than sugar apple in India but is occasionally found in markets and specialty fruit shops.

Protein in Cherimoya:

• Protein in Fresh Cherimoya: 1.6 grams of protein

• Small Cherimoya (150 grams): 2.4 grams of protein

• Medium Cherimoya (200 grams): 3.2 grams of protein

• Large Cherimoya (300 grams): 4.8 grams of protein

Nutritional facts of Cherimoya:

Nutritional Facts of Cherimoya (Per 100 Grams of Fresh Edible Flesh):

• Calories: 75 kcal

• Protein: 1.6 g

• Carbohydrates: 18.2 g

• Sugars: 13.9 g

• Dietary Fiber: 3.0 g

• Fat: 0.5 g

Vitamins & Minerals:

• Vitamin C: 12.6 mg

• Vitamin B6: 0.2 mg

• Thiamine (B1): 0.1 mg

• Riboflavin (B2): 0.1 mg

• Niacin (B3): 0.9 mg

• Folate (B9): 14 mcg

• Vitamin E: 0.2 mg

• Potassium: 287 mg

• Calcium: 10 mg

• Magnesium: 17 mg

• Phosphorus: 26 mg

• Iron: 0.3 mg

• Zinc: 0.1 mg

• Sodium: 4 mg

Health Benefits of Cherimoya:

• Rich in Antioxidants: Contains flavonoids, carotenoids, and vitamin C, which help combat oxidative stress and reduce the risk of chronic diseases such as heart disease and cancer.

• Boosts Heart Health: High levels of potassium help regulate blood pressure by counteracting sodium. Magnesium promotes heart muscle function and reduces the risk of arrhythmias. Rich in fiber, cherimoya can help lower LDL cholesterol levels.

• Supports Immune System: The vitamin C content enhances immune function by promoting the production of white blood cells and protecting against infections.

• Improves Digestive Health: High in dietary fiber, cherimoya aids digestion and prevents constipation. Acts as a natural prebiotic, supporting the growth of beneficial gut bacteria.

• Enhances Eye Health: Contains lutein, an antioxidant that supports eye health and reduces the risk of age-related macular degeneration and cataracts.

• Promotes Brain Health: High in vitamin B6, which supports neurotransmitter production, improving mood, reducing depression symptoms, and aiding brain function.

• Supports Bone Health: Provides calcium, magnesium, and phosphorus, essential for maintaining strong and healthy bones.

• Anti-Inflammatory Properties: Bioactive compounds like flavonoids in cherimoya may help reduce inflammation, benefiting conditions like arthritis or chronic inflammation.

• Reduces Stress and Improves Mood: Vitamin B6 in cherimoya aids in the synthesis of serotonin and dopamine, neurotransmitters associated with mood regulation.

Cons of Cherimoya:

• Toxic Seeds and Skin: Cherimoya seeds are inedible and contain toxic compounds such as annonacin, which can cause poisoning if crushed or chewed. The skin also contains toxins and should not be consumed.

• High Natural Sugar Content: Cherimoya is relatively high in natural sugars, which can Cause blood sugar spikes in individuals with diabetes or insulin resistance. Contribute to weight gain if consumed in excess.

• Potassium Content: The high potassium level may interfere with medications for kidney disease or heart conditions that require controlled potassium intake.

Other Fresh Fruits:

Kiwi:

    Kiwi, also known as kiwifruit or Chinese gooseberry, is a small, oval-shaped fruit with a fuzzy, brown skin and vibrant green flesh inside. The flesh contains tiny black seeds arranged in a star-like pattern at its center.

Protein Content in Kiwi: 

The average weight of a whole kiwi is around 70-100 grams. Based on the protein content of 1.1 grams per 100 grams, a whole kiwi would provide:

• For a 70-gram kiwi: Approximately 0.77 grams of protein.

• For a 100-gram kiwi: Approximately 1.1 grams of protein

Read more about Kiwi:

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Banana:

    A banana is a tropical fruit that belongs to the genus Musa. It is one of the most popular and widely consumed fruits worldwide due to its sweetness, convenience, and nutritional value.

Protein in Banana:

• A banana contains approximately 1.3 grams of protein per 100 grams.

Read more about Banana:

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Raspberries:

    Raspberries are small, sweet, and tangy fruits that belong to the Rubus genus, part of the rose family (Rosaceae). They are widely enjoyed for their vibrant flavor and rich nutritional profile.

Protein in Raspberries:

• Raspberries contain approximately 1.5 grams of protein per 100 grams.

Read More about Raspberries:

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Orange:

    An orange is a citrus fruit from the Citrus sinensis tree, belonging to the Rutaceae family. It is one of the most popular and widely consumed fruits globally, known for its refreshing taste, vibrant color, and high vitamin C content.

Protein in Orange:

• An orange contains approximately 1.2 grams of protein per 100 grams.

• A medium-sized orange (about 130–150 grams) would provide roughly 1.6–1.8 grams of protein.

Cherries:

    Cherries are small, round stone fruits that belong to the genus Prunus, part of the Rosaceae family. Known for their sweet or tart flavor, cherries are a popular fruit enjoyed fresh, dried, or in various culinary dishes.

Protein in Cherries:

• Fresh cherries contain approximately 1.1 grams of protein per 100 grams.

• A typical serving size of cherries (about 1 cup, or 150 grams) provides roughly 1.5–1.7 grams of protein.

Papaya:

    Papaya (Carica papaya) is a tropical fruit native to Central America and Mexico, now grown widely in tropical and subtropical regions around the world. It is loved for its sweet flavor, soft texture, and numerous health benefits.

Protein in Papaya:

• Papaya contains approximately 1.0 gram of protein per 100 grams of fresh fruit.

• A medium-sized papaya (about 500 grams) would provide roughly 5 grams of protein.

Peaches:

    Peaches (Prunus persica) are juicy, sweet, and fragrant fruits that belong to the rose family (Rosaceae). Native to Northwest China, peaches are now grown worldwide and are particularly popular in warm climates.

Protein in Peaches:

• Peaches contain approximately 1.0 gram of protein per 100 grams of fresh fruit.

• The average weight of a whole peach (approximately 150 grams) provide 1.5 grams of protein.