Top 10 Fruits High in Protein

When it comes to protein-rich food sources, fruit isn’t one of them. Meat, fish, dairy products, and legumes offer much more protein. But you can get a little protein from certain fruits.

For reference, for a food to be considered high in protein, it needs to provide around 20 g to 30 g of protein per serving. Fruits don’t fit this bill. Fruits that contain protein have about 2 g to 5 g per serving.

So, it’s best to think of fruit as “supporting actors” when it comes to protein content. Certain fruits can add a little extra protein to your plate, but they shouldn’t be given star billing. 

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With that in mind, read on for 10 fruits high in protein (compared with other fruits).

1. Passion fruit

Protein content: 5.2 g per cup

A cup of this tropical fruit has almost as much protein as an egg. And one serving provides almost 80% of your daily vitamin C needs, plus 88% of your daily fiber (24.5 g). Passion fruit also has a low glycemic index (30), which means it won’t spike your blood sugar as much as other fruit. This means it is a good fruit choice for people with diabetes, or anyone watching their blood sugar levels.

Passion fruit usually has purple skin and a seedy, yellow inside. Taste-wise, it’s often compared to citrus fruit, since it has a sour flavor that often corresponds to its ripeness. 

To eat passion fruit, cut it in half and scoop out the seeds and the pulp (both of which are edible). You can eat it plain, or add it to yogurt, smoothies, and/or oatmeal.

2. Guava

Protein content: 4.2 g per cup

EXPERT PICKS: WHAT TO READ NEXT

• Which nuts are highest in protein? Nuts won’t provide all the protein you need. But they can help add to your daily protein intake while providing many other essential nutrients.

• How to add protein to smoothies: Protein powders are one easy way to add protein to smoothies. But you can also use Greek yogurt, seeds, and/or nut butters.

• Easy ways to eat more protein: To meet your daily protein needs, use high-protein grains, add protein powder to drinks, and prep lean poultry and legumes in advance so you can add them to meals.

Guava is a tropical fruit native to Mexico, Central America, the Caribbean, and South America. It contains a bit more protein than an egg white. And guavas have more vitamin C than oranges, with more than four times the recommended daily amount. 

Since many of guava’s nutrients are in the rind, you can bite right into the whole fruit.

3. Avocado

Protein content: 3 g per cup

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Yes, avocado is a fruit, and it’s one of the most protein-rich ones. Per 1 cup serving, avocado has as much protein as half a serving of almonds. It’s also high in monounsaturated, healthy fats (22 g per serving) that help keep your heart and brain healthy. And a cup of avocado provides more than a third of your daily fiber.

You can spread avocado on toast (top with cottage cheese for extra protein), blend it into smoothies, or use it as a topping on salads or tacos.

4. Pomegranate

Protein content: 2.9 g per cup

Pomegranates require a little work to prepare, but you may decide it’s worth it. Their seeds (the edible part of the fruit) contain some protein. But the main reason pomegranate is often called a “superfood” is because it’s high in antioxidants. These nutrients can help reduce inflammation and protect your cells from damage.

To eat a pomegranate, separate the seeds (also called arils) from the membrane and outer shell. Sprinkle these juicy, slightly tart seeds onto salad, or add them to yogurt. 

5. Jackfruit

Protein content: 2.8 g per cup

Though not as well known as some of the other fruits on this list, jackfruit is gaining popularity thanks to its versatility. Jackfruit is also loaded with micronutrients and phytochemicals — like flavonoids and carotenoids.These are nutrients with anti-inflammatory, antiviral, and antioxidant properties.

The texture of jackfruit is similar to pineapple, but it typically tastes less sweet. Because of its texture, it’s frequently used as a meat substitute in savory dishes. It also absorbs seasoning well, and is a great swap for pulled pork or shredded chicken.

6. Apricots

Protein content: 2.3 g per cup

Apricots look similar to peaches. And they have a slightly tart taste that some people describe as a cross between a peach and a plum. But they’re higher in protein than both. Apricots are rich in beta carotene, an antioxidant that gives them their signature orange color. Beta carotene helps protect eye health, and can be particularly helpful for those with macular degeneration, an eye disease that can damage your retina.

The skin of an apricot is edible, so there’s no need to peel it. You can eat it whole like a peach, or slice it and add it to yogurt or cottage cheese.

7. Kiwifruit

Protein content: 2.1 g per cup

Small but mighty, kiwifruit is rich in vitamin C. It’s also got other nutrients like vitamin E and folate that can support your immune system, digestive, and metabolic health. A cup of kiwi also contains 5.4 g of fiber.

Kiwifruit skin has a unique, fuzzy texture. You can bite into it and eat it whole if you want additional fiber. Otherwise, peel it first, then slice and enjoy.

8. Blackberries

Protein content: 2 g per cup

Not all berries have protein, but blackberries do. And with nearly 8 g of fiber per cup, they’re one of the highest-fiber fruits. Since blackberries are low in sugar (7 g per cup), they’re also a great choice for people with diabetes or anyone else watching their blood sugar.

Blackberries make a great addition to a smoothie. You can also add them to yogurt or oatmeal, use them to make jam, or eat them plain for a flavorful snack.

9. Bananas

Protein content: 1.6 g per cup

While bananas are often praised for their potassium content (a large banana provides 11% of your daily needs), they provide some protein, too. And if you eat the banana when it’s still slightly green (unripe), you’ll get less sugar and more beneficial starch. This helps balance gut bacteria and may improve blood sugar management. 

Bananas are a versatile fruit. Add them to smoothies or oatmeal, or mash them to use in baking. Try dipping slices into yogurt or nut butter. You can also freeze bananas and blend the frozen fruit to make a one-ingredient sorbet.

10. Raspberries

Protein content: 1.5 g per cup

While raspberries don’t have as much protein as blackberries, they contain slightly more fiber (8 g per cup) and less sugar. This makes them a great option for people watching their blood sugar. Raspberries also provide almost 40% of your daily vitamin C. Plus, they’re rich in quercetin, an antioxidant with anit-inflammatory and antiviral properties.

You can eat raspberries on their own, or use them in purees or jams. Sprinkle them on top of granola or yogurt. Or freeze them when they’re ripe, and enjoy them as a sweet, cold treat.

How much protein do you need each day?

The current recommended dietary allowance (RDA) for protein is 0.8 g per kilogram of body weight. That means if you weigh 150 lbs, you should eat around 68 g of protein per day.

But this is just a general recommendation. Your individual protein needs will vary based on your activity level, age, sex, and overall health status. For example, more recent research suggests that 0.8 g per kilogram of body weight may be the minimum amount of protein needed to avoid negative health outcomes. Some experts think that a higher daily protein intake is better for optimizing health and helping you feel your best.

In addition to the total protein you consume, you should also consider the quality of the protein source. So there are a couple of things to consider when it comes to the protein you get from fruit.

Fruit is an incomplete protein

Protein sources that contain all the essential amino acids are called complete proteins. If a food is missing amino acids, it’s classified as an incomplete protein. Fruit is an incomplete protein, along with most other plant-based sources of protein.

This is another reason not to rely only on fruit for your protein. It’s important to vary your protein sources to make sure you’re getting all the amino acids you need.

Protein from fruit isn’t 100% usable by the body

The protein in fruit isn’t as bioavailable as the protein you get from meat or dairy products. That means your body cannot fully absorb it. So let’s say you consume 5.2 g of protein from a cup of passion fruit, you might only absorb up to 75% of it. In contrast, your body can absorb up to 95% of the protein from meat.

Can you have too much fruit in your diet?

Yes. While fruit is rich in vitamins, minerals, and antioxidants, it’s possible to have too much fruit in your diet. There are a few downsides to eating excessive amounts of fruit:

• Crowding out other foods: If you eat too much fruit, it can push other foods off your plate. This can cause you to miss out on important nutrients. For example, fruit doesn’t contain vitamin B12, iron, or enough healthy fats. All of these nutrients are vital to proper brain function.

• Sugar: Yes, the sugar in fruit (fructose) is natural, but too much of it can still have a negative effect on your health. Excessive fructose can contribute to insulin resistance and high blood pressure. It can also cause inflammation in the liver, which is where sugar gets processed.

• Excess fiber: While fiber is good for your health, eating too much fiber can cause bloating, gas, diarrhea, and feeling overly full. This is especially true if you increase your fiber intake quickly over a short period of time. 

The current recommendation is to eat 1.5 to 2 cups of fruit per day for women, and 2 to 2.5 cups per day for men. 

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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