Top 10 Fruits Highest in Protein

Fruits can be a good source of protein, though they tend to provide less than vegetables, beans, nuts, and other high protein foods.

The current daily value (DV) for protein is 50 grams per day and is meant as a general goal for most people. (1) 1 cup of fruit can provide between 1 and 10% of the DV for protein. High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.

The list below is sorted by the amount of protein contained in a one cup serving of each fruit. This allows for accurate comparison between different fruits. For more fruits high in protein, see the extended list of less common protein-rich fruits, and dried fruit high in protein.

High Protein Fruits List

• 1. Guavas + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  4.2g (8% DV)	2.6g (5% DV)	7.5g (15% DV)

  Nutrition Facts for Guavas. (Source)

  An average guava provides 1.4g (3% DV) protein.

• 2. Avocados + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  3g (6% DV)	2g (4% DV)	2.5g (5% DV)

  Nutrition Facts for Avocados. (Source)

  An average avocado provides 4g (8% DV ) protein.

• 3. Apricots + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  2.2g (4% DV)	1.4g (3% DV)	5.8g (12% DV)

  Nutrition Facts for Apricots. (Source)

  An average apricot provides 0.5g (1% DV) protein.

• 4. Kiwifruit + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  2.1g (4% DV)	1.1g (2% DV)	3.7g (7% DV)

  Nutrition Facts for Kiwifruit. (Source)

  An average kiwifruit provides 0.8g (2% DV) protein.

• 5. Blackberries + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  2g (4% DV)	1.4g (3% DV)	6.5g (13% DV)

  Nutrition Facts for Blackberries. (Source)
• 6. Oranges + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  1.7g (3% DV)	0.9g (2% DV)	4g (8% DV)

  Nutrition Facts for Oranges. (Source)

  An average orange provides 1.2g (2% DV) protein.

• 7. Bananas + Add

  Protein per Cup Sliced	Protein per 100g	Protein per 200 Calories
  1.6g (3% DV)	1.1g (2% DV)	2.4g (5% DV)

  Nutrition Facts for Bananas. (Source)
  An average banana provides 1.3g (3% DV) protein.
• 8. Cantaloupe + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  1.5g (3% DV)	0.8g (2% DV)	4.9g (10% DV)

  Nutrition Facts for Cantaloupe Melons. (Source)
  An average cantaloupe provides 4.6g (9% DV) protein.
• 9. Raspberries + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  1.5g (3% DV)	1.2g (2% DV)	4.6g (9% DV)

  Nutrition Facts for Raspberries. (Source)
• 10. Peaches + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  1.4g (3% DV)	0.9g (2% DV)	4.7g (9% DV)

  Nutrition Facts for Yellow Peaches. (Source)
  An average peach provides 1.4g (3% DV) protein.

Printable One Page Sheet

Click to Print

Less Common Protein Rich Fruits

Food	Serving	Protein
1. Passion-Fruit (Granadilla) +	per cup	10% DV (5.2g)
2. Horned Melon (Kiwano) +	1 cup	8% DV (4.1g)
3. Durian +	per cup chopped	7% DV (3.6g)
4. Jackfruit +	1 cup	6% DV (2.8g)
5. Groundcherries +	1 cup	5% DV (2.7g)
6. Mamey Sapote +	1 cup chopped	5% DV (2.5g)
7. Mulberries +	per cup	4% DV (2g)
8. Cherries +	per cup	3% DV (1.6g)
9. Black Currants +	1 cup	3% DV (1.6g)
10. Nectarines +	per cup	3% DV (1.5g)

Dried Fruit High in Protein

Food	Serving	Protein
1. Zante Currants +	1 cup	10% DV (4.9g)
2. Dried Figs +	1 cup	10% DV (4.9g)
3. Dried Pears +	1 cup	7% DV (3.4g)
4. Dried Apricots +	per cup	2% DV (1g)
5. Raisins +	per oz	2% DV (0.9g)
6. Prunes +	per 3 prunes	1% DV (0.7g)
7. Dates (Deglet Noor) +	per 3 dates	1% DV (0.5g)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Protein
• Foods Low in Protein
• Vegetables High in Protein
• Fruits High in Protein
• Vegetarian Foods High in Protein
• Nuts High in Protein
• Grains High in Protein
• Beans High in Protein
• Dairy High in Protein
• Breakfast Cereals High in Protein
• Fast Foods High in Protein

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Beans and Legumes with the Most Protein
• Nuts High in Protein
• High Protein Foods
• Vegetables Highest in Protein
• Vegetarian Sources of Protein
• Vegan Weight Gain Foods
• Amino Acid Protein Calculator

Data Sources and References

1. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
2. U.S. Agricultural Research Service Food Data Central