All fruits contain sugar, although some varieties have a higher content than others. Low-sugar fruits include strawberries, blackberries, and peaches. Strawberries, like many other berries, are usually high in fiber and contain very little sugar. There are only about 8 grams (g) of sugar in eight medium-sized strawberries.
They're also a good source of vitamin C. Although they taste sweet, a medium-sized peach only contains about 13 g of sugar. Like strawberries, these berries also contain between 4 and 5 g of sugar, 5.3 g of fiber and 1.39 g of protein per 100 g. A slice of sweet melon, a popular summer snack, contains about 11 grams of digestible sugar.
A medium orange has about 14 g of digestible sugar and is also an excellent source of vitamin C. Half a medium grapefruit contains about 11 g of sugar. If a person finds that the grapefruit is too sharp, they can spray a small amount of honey or sprinkle Stevia on top. In fact, the American Cancer Society recommends that a person consume about 2 ½ cups of fruits and vegetables every day.
Surprisingly, grapefruit is one of the most protein-rich fruits, with nearly 2 grams per 1-cup serving. Many people looking to lose weight opt for grapefruit because it is relatively low in sugar as a fruit. It also contains vitamin C and biotin, making it an excellent choice for supporting skin health. While it's one of the most convenient and sweet snacks, grapes only contain a little more than half a gram of protein per cup.
Protein is an essential nutrient for maintaining muscle and other body tissues, and the typical adult needs at least 0.4 grams of protein per day for every pound of body weight. The protein in a banana may not be much, but when combined with delicious nut butter, it's not a bad portable, tasty and nutritious snack. A 3-ounce serving of blue crab has 15 grams of protein, shrimp have 17 grams of protein in 3 ounces, and sardines, salmon, tuna, cod and rockfish each have 19 to 24 grams of protein in a 3-ounce serving. Jackfruit is a favorite in vegan and vegetarian communities for good reason: the versatile fruit contains nearly 3 grams of protein per 1-cup serving.
A person can make it easier to eat fruit as a snack by pre-cutting larger fruits, such as melons, into bite-sized pieces and storing them in the refrigerator. It's good for apples to taste delicious if served with peanut butter or almond butter, because both nut butters contain protein and fat, making them a more balanced snack. Kiwis contain more than 2 grams of protein in just one cup, making them one of the five best protein choices in fruit. In addition, raspberries are low in sugar and high in fiber, making them an excellent choice if you love fruit but want to keep your sugar intake low.
The current daily value (DV) for protein is 50 grams per day and is a general goal for most people. The healthiest protein sources without sugar or starches are low in unhealthy fats and cholesterol. They may not help you build muscle due to the lack of protein in fruit, but combining them with a protein source such as cheese or a hard-boiled egg will help you achieve your daily protein goals.
