Fruits are known for their high vitamin and mineral content, but that is not all that they contain. Fruits supply protein and fiber, which you need in your daily diet. According to the Centers for Disease Control and Prevention, or CDC, a 40-year-old female with an exercise level of under 30 minutes a day should be consuming 1.5 cups of fruit per day as part of an 1,800-calorie well-balanced diet.
Protein
Proteins are known as the building blocks of life and are essential for your body to repair itself. Proteins can be found in every cell of your body. When you eat proteins, they're broken down to their base form -- amino acids. Nine essential amino acids must be obtained through your diet through protein because the body can't produce them. They include histidine, isoleucine, leucine, lycine, methionine, phenylalanine, threonine, tryptophan and valine. According to the Mayo Clinic, you should consume 10 to 35 percent of your total calories each day from protein. If you are following a 2,000-calorie diet, this would mean between 50 and 175 grams of protein a day.
Fiber
Fiber is found in plants such as fruit. It adds bulk to your diet, making you feel full faster, aiding weight control and digestion, and helping prevent constipation. Fiber is broken down into soluble and insoluble fiber. Soluble fiber attracts water and slows digestion. It is the fiber found in oats, nuts, seeds and certain fruits. Insoluble fiber speeds up digestion and is found in wheat bran, vegetables and whole grains. According to the Mayo Clinic, women should receive 22 to 28 grams of fiber a day, while men should receive 28 to 34 grams.
Fruits High in Protein
Many fruits are a good source of plant protein. According to the USDA Nutrient Database, fruits providing a source of protein include apples, apricots, avocados, bananas, blackberries, blueberries, cherries, dates, red or green grapes, grapefruit, kiwi, lemons, mangoes, cantaloupe, oranges, papayas, peaches, Asian pears, pineapples, plums, raisins, raspberries, strawberries, tomatoes and watermelon. The top fruits are raisins, with one cup providing 4.45 grams of protein, and blackberries, with one cup providing 2.00 grams of protein.
Fruits High In Fiber
Fiber is found in a wide variety of fruits. All amounts shown are based on one piece of the fruit, unless otherwise stated. Fiber fruits include apples with 3.3 grams, one cup of canned apricots with 4.1 grams, a banana with 3.1 grams, one cup of blackberries with 7.6 grams, one cup of blueberries with 3.5 grams, one cup of dates with 14.2 grams, kiwi with 2.3 grams, mango with 3.3 grams, papaya with 5.2 grams, oranges with 3.1 grams, Asian pears with 4.4 grams, pears with 5.1 grams, one cup of pineapple with 2.2 grams, five prunes with 3.0 grams, one cup of raisins with 5.4 grams, one cup of raspberries with 8.0 grams and one cup of strawberries with 3.3 grams.
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