Top 10 Fruits Highest in Protein

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data

Last Updated: July 28th, 2021

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 cup of fruit can provide between 1-10% 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 serving per cup, since a cup is easier to compare. For more fruits high in protein see the extended list of less common protein-rich fruits, and dried fruit high in protein.

Table of Contents

Introduction
High Protein Fruits List
Printable
Less Common Protein Rich Fruits
Dried Fruit High in Protein
About the Data
Nutrient Ranking Tool
Related
Feedback
References

High Protein Fruits List

#1: Guavas

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

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

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

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

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

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

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

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

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

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.

See All 149 Fruits High in Protein

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Printable One Page Sheet

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A one-page printable of fruits high in protein including guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.

Less Common Protein Rich Fruits

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

Dried Fruit High in Protein

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

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

From the Nutrient Ranking Tool

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

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Data Sources and References

U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...