The five fruits that have a high level of natural proteins

A recent BBC report revealed which fruits have the highest amount of natural protein. Most of these are available in Colombia at affordable prices. So, these are the five fruits recommended by nutritionists.

You may be interested in: The 4 fruits you should buy frozen and not fresh, according to experts

The first of these is passion fruit, better known in some parts of the region as parchita or chinola. This fruit, in addition to providing valuable nutrients such as vitamins, minerals, antioxidants, and especially fiber, can be one of the most unnoticed tools when it comes to building muscle mass. "People are surprised to see that certain fruits exceed 4g of protein in a reasonable serving. The key is usually in the seeds ," Andrea Delgado, a nutritionist at the Mayo Clinic in the United States, told the BBC. According to the nutritionist, it is recommended that the fruit be consumed whole, and if it is going to be consumed as juice, that the seeds be left out.

"If you strain the juice, you're left with mostly the sugar; blend the whole fruit and drink the seeds," Delgado recommends.

The second recommended fruit is guava, which provides 4 g of protein per cup and doubles the recommended daily amount of vitamin C.

"The protein content comes primarily from the seeds, which is why ground pulp is preferable to clarified juice," the dietitian points out.

A third is the pomegranate, as the reddish arils of the pomegranate offer 4 g of protein per cup and a load of polyphenols that the Mayo Clinic links to cardiovascular health and antioxidant action.

Jackfruit, better known in Colombia as Yaca or Champiñán, is a good source of protein, providing 2.5g per hour if consumed while exercising. This fruit contains minerals such as potassium and magnesium, key to bone health.

Recommended: What are the 10 healthiest fruits in the world?

And finally, there's avocado, which provides 1.8 grams of protein per cup. Experts recommend consuming between 1 and 1.2 g of protein per kilogram of body weight (between 65 and 78 g of protein per day for someone who weighs 65 kg).

"Compared to other dried fruits or nuts, avocados provide less protein," Delgado explains. "Its main value lies in the monounsaturated fats, not in the protein profile ."