Top 10 Fruits Highest in Protein

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

Half a guava

#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 3% of the DV for protein.
Half an avocado

#2: Avocados

Protein
per Avocado
Protein
per 100g
Protein
per 200 Calories
4g
(8% DV)
2g
(4% DV)
2.5g
(5% DV)
An average avocado provides 8% of the DV for protein.
Half an apricot

#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 1% of the DV for protein.
Slices of kiwifruit

#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 2% of the DV for protein.
Blackberries on the stem

#5: Blackberries

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

#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 2% of the DV for protein.
A cantaloupe with a cantaloupe wedge

#7: Cantaloupe

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
1.5g
(3% DV)
0.8g
(2% DV)
4.9g
(10% DV)
An average cantaloupe provides 9% of the DV for protein.
A bunch of raspberries

#8: Raspberries

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

#9: Peaches

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
1.4g
(3% DV)
0.9g
(2% DV)
4.7g
(9% DV)
An average peach provides 3% of the DV for protein.
Bananas

#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)
An average banana provides 3% of the DV for protein.

See All 149 Fruits High in Protein

Pinnable infographic


Top 10 Fruits High in Protein

Less Common Protein Rich Fruits

FoodServingProtein
#1 Passion-Fruit (Granadilla)
(Source)
per cup10% DV
(5.2g)
#2 Horned Melon (Kiwano)
(Source)
1 cup8% DV
(4.1g)
#3 Durian
(Source)
per cup chopped7% DV
(3.6g)
#4 Jackfruit
(Source)
1 cup6% DV
(2.8g)
#5 Groundcherries
(Source)
1 cup5% DV
(2.7g)
#6 Mamey Sapote
(Source)
1 cup chopped5% DV
(2.5g)
#7 Mulberries
(Source)
per cup4% DV
(2g)
#8 Cherries
(Source)
per cup3% DV
(1.6g)
#9 Black Currants
(Source)
1 cup3% DV
(1.6g)
#10 Nectarines
(Source)
per cup3% DV
(1.5g)

Dried Fruit High in Protein

FoodServingProtein
#1 Raisins
(Source)
per oz2% DV
(0.9g)
#2 Zante Currants
(Source)
1 cup10% DV
(4.9g)
#3 Dried Figs
(Source)
1 cup10% DV
(4.9g)
#4 Dried Apricots
(Source)
per cup2% DV
(1g)
#5 Prunes
(Source)
per 3 prunes1% DV
(0.7g)
#6 Dates (Deglet Noor)
(Source)
per 3 dates1% DV
(0.5g)
#7 Dried Pears
(Source)
1 cup7% DV
(3.4g)

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

  1. 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...