When protein comes up, most of us think of eggs, fish, meat, milk or pulses. But some fruits can also meet a small part of the body's protein needs. Fruit is never a main source of protein, but adding it to a balanced diet brings extra nutrients, vitamins, minerals and fibre, which makes it useful for anyone trying to build healthy eating habits.

According to nutritionists, daily protein needs must be met from pulses, eggs, fish, meat, dairy or other high-protein foods. But the protein, antioxidants and fibre in fruit together help maintain overall health, so knowing which fruits contain relatively more protein makes it easier to enrich the diet.

Guava is one of the leading protein-rich fruits. Both local and Thai varieties are full of nutrients. One cup of guava contains about 4.2 grams of protein, which is notable compared with other fruits. It is also rich in vitamin C, antioxidants and fibre, which help boost immunity, improve digestion and keep you full for longer. A big advantage is that almost the whole guava can be eaten.

Dates are hard to beat for energy, and many people eat them not only during Ramadan but at breakfast every day. Every 100 grams of dates contains about 2.45 grams of protein and about 8 grams of fibre. As a good source of natural sugar, iron, magnesium and potassium, dates provide quick energy. But they are relatively high in calories, so it is best to eat them in moderation.

Banana is not just a source of potassium; it also has a little protein. A medium banana contains about 1.3 grams of protein, along with vitamin B6, magnesium and natural carbohydrates that give the body quick energy. Many people find a banana useful before or after exercise. It also helps muscles work properly and reduces fatigue.

Jackfruit, the national fruit of Bangladesh, is popular for its nutritional value as well as its taste. One cup of ripe or cooked jackfruit contains about 2.8 grams of protein. Its fibre, vitamin A, vitamin C and potassium are good for the body. Because of its fibrous, meat-like texture, jackfruit is sometimes called "vegetarian meat" and is used as a meat substitute in various dishes.

Oranges bring vitamin C to mind first, but they also contain a little protein: about 1.2 grams in a medium orange. Their vitamin C helps boost immunity and keep skin healthy. Eating the whole fruit is better than drinking the juice, as the fibre stays intact and the protein content is relatively higher.

Although the body gets some protein from fruit, fruit should never be treated as the main source of protein. Eaten regularly alongside eggs, fish, meat, pulses, milk and nuts, these fruits add the benefits of vitamins, minerals, antioxidants and fibre.

A balanced diet is the most effective way to stay healthy. Anyone with a particular illness, a restricted diet or an allergy should plan their diet on the advice of a doctor or nutritionist.

Information sources: WebMD, Healthline.

Source: Jagonews24. First published in Bengali on The Agro News.