Top 10 Fruits Highest in Protein

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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

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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

FoodServingProtein
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

FoodServingProtein
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)

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

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
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