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 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.
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) |
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) |
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) |
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) |
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) |
#6: Oranges
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 1.7g (3% DV) | 0.9g (2% DV) | 4g (8% DV) |
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) |
#8: Cantaloupe
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 1.5g (3% DV) | 0.8g (2% DV) | 4.9g (10% DV) |
#9: Raspberries
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 1.5g (3% DV) | 1.2g (2% DV) | 4.6g (9% DV) |
#10: Peaches
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 1.4g (3% DV) | 0.9g (2% DV) | 4.7g (9% DV) |
See All 149 Fruits High in Protein
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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
- 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 food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References
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