When conversations turn to protein, fruits are almost never part of the discussion. We instinctively think of eggs, paneer, chicken, fish or dals, while fruits are seen as sources of vitamins, fibre and natural sugars. That’s true to a large extent, but it doesn’t mean fruits are completely free of protein. In fact, some contain significantly more than others and can make a small yet worthwhile contribution to your daily intake. According to the Recommended Dietary Allowance (RDA), a healthy adult needs around 0.8 grams of protein per kilogram of body weight each day. For most adults, that translates to roughly 46 grams for women and 56 grams for men, although people who exercise regularly, are pregnant, breastfeeding or recovering from illness often need more. While no fruit comes close to meeting these requirements on its own, choosing fruits with relatively higher protein can help round out a balanced diet. Here are 12 commonly available fruits in India, ranked from highest to lowest protein content (approximate values per 100 grams).
