- Author,RafaelAbuchaibe
- Role,BBC News Mundo
- 19 mai 2025 Mise à jour 20 mai 2025
Given the importance of various nutrients in our diet, Dr. Delgado reminds us that “the body also needs fiber, carbohydrates, and healthy fats,” but she tells BBC Mundo that incorporating these fruits “can make all the difference” in building muscle.
Few people look at passion fruit and think of protein.
Yet this Caribbean fruit — known in parts of the region as parchita or chinola — provides valuable nutrients such as vitamins, minerals, antioxidants, and especially fiber, making it one of the most underrated tools for building muscle mass.
“People are surprised to learn that some fruits contain over 4g of protein per reasonable portion,” says Andrea Delgado, a nutritionist at Mayo Clinic in the U.S.
“The key is often in the seeds,” she adds.
You might never have thought fruits could contain protein too.
Here are the fruits the nutritionist recommends to help rebuild muscles after use:
1. Passion Fruit (Parchita, Chinola)
Up to 5g of protein per cup, thanks to seed density. Eatwhole or blendwithoutstraining.
2. Guava
Provides 4g of protein per cup, rich in vitamin C and anti-inflammatory carotenoids.
3. Pomegranate
4g of protein per cup plus antioxidants and fiber that aid digestion and cardiovascular health.
4. Jackfruit
Dried jackfruit offers up to 2.5g of protein, used as a meat substitute in vegan cooking.
5. Dried Apricots
Up to 4g of protein per cup. Practical and protein-rich snack alternative.
What about Avocados?
Despite their nutritional value, avocados only provide about 1.8g of protein per cup. Their main benefitishealthy fats, not protein.
