Discovering new fruits and vegetables can bring variety and flavour to your low-protein diet. Many options that once seemed exotic are now easy to find in most supermarkets. Trying new produce not only adds interest to your meals but also boosts your intake of fibre, vitamins, and minerals, which are essential for good health.
Below are a few low-protein fruits and vegetables to explore.
Star Fruit (Carambola)
1 medium (91 g): 28 kcal, 0.9 g protein, 34 mg PHE, 72 mg LEU, 42 mg TYR, 2.6 g fibre
Star fruit is a tropical fruit from Southeast Asia. It has a mild, sweet flavour and a crisp texture. You can eat it with the skin on, similar to an apple—just remember to remove the seeds. It’s a great source of vitamin C and fibre and makes a refreshing snack or addition to fruit salads.
Figs
1 medium (50 g): 37 kcal, 0.4 g protein, 9 mg PHE, 17 mg LEU, 16 mg TYR, 1.5 g fibre
Figs add natural sweetness and fibre to your meals. They can be chopped into salads, blended into spreads for low-protein bread, or enjoyed on their own. In season from summer to early autumn, figs are a tasty, low-protein fruit to include in your diet.
Jicama
1 cup (130 g): 49 kcal, 0.9 g protein, 20 mg PHE, 30 mg LEU, 14 mg TYR, 6.4 g fibre
Jicama is a root vegetable native to Mexico and Central America. It has a crunchy texture like raw potato but contains much less protein—making it an ideal side dish. Try it sliced with a sprinkle of chilli powder and lime juice for a fresh, tangy snack.
Kiwi
1 medium (69 g): 42 kcal, 0.8 g protein, 30 mg PHE, 57 mg LEU, 29 mg TYR, 2.1 g fibre
Kiwi fruit is high in vitamin C and fibre and adds a bright, tangy flavour to fruit salads or smoothies. Its vibrant green colour and juicy texture make it a refreshing addition to a low-protein diet.
Mango
½ cup (83 g): 54 kcal, 0.4 g protein, 14 mg PHE, 26 mg LEU, 8 mg TYR, 1.3 g fibre
Mango is a sweet, tropical fruit that can be enjoyed fresh, in smoothies, or added to low-protein rice dishes. It’s rich in vitamin A, vitamin C, and antioxidants, making it a nutritious and flavourful choice.
Top tip!
Other delicious, low-protein exotic fruits include dragon fruit, kumquats, dates, custard apples, feijoa, and guava. Try adding one or two to your next shopping list to keep your diet varied and exciting.
These fruits and vegetables not only provide colour and variety to your meals but are also rich in vitamins, minerals, and fibre, supporting a healthy, low-protein lifestyle. Explore what’s available at your local supermarket and experiment with new flavours and textures.
