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 1.4g (3% DV) protein.

Half an avocado

#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.

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 0.5g (1% DV) 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 0.8g (2% DV) 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 1.2g (2% DV) protein.

Bananas

#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)
An average banana provides 1.3g (3% DV) protein.
A cantaloupe with a cantaloupe wedge

#8: 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 4.6g (9% DV) protein.
A bunch of raspberries

#9: 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

#10: 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 1.4g (3% DV) protein.

See All 149 Fruits High in Protein

Printable One Page Sheet

Click to Print
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 cup10% DV
(5.2g)
#2 Horned Melon (Kiwano)1 cup8% DV
(4.1g)
#3 Durianper cup chopped7% DV
(3.6g)
#4 Jackfruit1 cup6% DV
(2.8g)
#5 Groundcherries1 cup5% DV
(2.7g)
#6 Mamey Sapote1 cup chopped5% DV
(2.5g)
#7 Mulberriesper cup4% DV
(2g)
#8 Cherriesper cup3% DV
(1.6g)
#9 Black Currants1 cup3% DV
(1.6g)
#10 Nectarinesper cup3% DV
(1.5g)

Dried Fruit High in Protein

FoodServingProtein
#1 Zante Currants1 cup10% DV
(4.9g)
#2 Dried Figs1 cup10% DV
(4.9g)
#3 Dried Pears1 cup7% DV
(3.4g)
#4 Dried Apricotsper cup2% DV
(1g)
#5 Raisinsper oz2% DV
(0.9g)
#6 Prunesper 3 prunes1% DV
(0.7g)
#7 Dates (Deglet Noor)per 3 dates1% DV
(0.5g)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

    Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

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

MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Create a free account to get nutrition facts on recipes and meals, track foods, and set custom targets.

feedback

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central