Top 10 Fruits Highest in Protein

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

Last Updated: November 18th, 2020

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
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 3% of the DV for protein.

#2: Avocados

Protein per Avocado	Protein per 100g	Protein per 200 Calories
4g (8% DV)	2g (4% DV)	2.5g (5% DV)

Nutrition Facts for Avocados. (Source)

An average avocado provides 8% of the DV for 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 1% of the DV for 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 2% of the DV for 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 2% of the DV for protein.

#7: 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 9% of the DV for protein.

#8: 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)

#9: 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 3% of the DV for protein.

#10: 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 3% of the DV for 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) (Source)	per cup	10% DV (5.2g)
#2 Horned Melon (Kiwano) (Source)	1 cup	8% DV (4.1g)
#3 Durian (Source)	per cup chopped	7% DV (3.6g)
#4 Jackfruit (Source)	1 cup	6% DV (2.8g)
#5 Groundcherries (Source)	1 cup	5% DV (2.7g)
#6 Mamey Sapote (Source)	1 cup chopped	5% DV (2.5g)
#7 Mulberries (Source)	per cup	4% DV (2g)
#8 Cherries (Source)	per cup	3% DV (1.6g)
#9 Black Currants (Source)	1 cup	3% DV (1.6g)
#10 Nectarines (Source)	per cup	3% DV (1.5g)

Dried Fruit High in Protein

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

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...