Top 10 Fruits Highest in Protein

Written by Daisy Whitbread, MScN

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.

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High Protein Fruits List

Half a guava1 Guavas
1 cup200 calories100g
8% DV (4.2g)15% DV (7.5g)5% DV (2.6g)
An average guava provides 3% of the DV for protein.

Half an avocado2 Avocados
1 cup200 calories100g
6% DV (2.9g)5% DV (2.5g)4% DV (2g)
An average avocado provides 8% of the DV for protein.

Half an apricot3 Apricots
1 cup200 calories100g
4% DV (2.2g)12% DV (5.8g)3% DV (1.4g)
An average apricot provides 1% of the DV for protein.

Slices of kiwifruit4 Kiwifruit
1 cup200 calories100g
4% DV (2.1g)7% DV (3.7g)2% DV (1.1g)
An average kiwifruit provides 2% of the DV for protein.

Blackberries on the stem5 Blackberries
1 cup200 calories100g
4% DV (2g)13% DV (6.5g)3% DV (1.4g)
Slices of orange6 Oranges
1 cup200 calories100g
3% DV (1.7g)8% DV (4g)2% DV (0.9g)
An average orange provides 2% of the DV for protein.

A bunch of bananas7 Bananas
1 cup200 calories100g
3% DV (1.6g)5% DV (2.4g)2% DV (1.1g)
An average banana provides 3% of the DV for protein.

A cantaloupe with a cantaloupe wedge8 Cantaloupe
1 cup200 calories100g
3% DV (1.5g)10% DV (4.9g)2% DV (0.8g)
An average cantaloupe provides 9% of the DV for protein.

Raspberries9 Raspberries
1 cup200 calories100g
3% DV (1.5g)9% DV (4.6g)2% DV (1.2g)
Half a peach10 Peaches
1 cup200 calories100g
3% DV (1.4g)9% DV (4.7g)2% DV (0.9g)
An average peach provides 3% of the DV for protein.

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Top 10 Fruits High in Protein

Less Common Protein Rich Fruits

#1 Passion Fruit10% DV (5.2g) in 1 cup9% DV (4.5g) in 200 calories
#2 Horned Melon (Kiwano)8% DV (4.1g) in 1 cup16% DV (8.1g) in 200 calories
#3 Durian7% DV (3.6g) in 1 cup4% DV (2g) in 200 calories
#4 Jackfruit6% DV (2.8g) in 1 cup7% DV (3.6g) in 200 calories
#5 Groundcherries5% DV (2.7g) in 1 cup14% DV (7.2g) in 200 calories
#6 Mamey Sapote5% DV (2.5g) in 1 cup5% DV (2.3g) in 200 calories
#7 Mullberries4% DV (2g) in 1 cup13% DV (6.7g) in 200 calories
#8 Cherries3% DV (1.6g) in 1 cup7% DV (3.4g) in 200 calories
#9 Black Currants3% DV (1.6g) in 1 cup9% DV (4.4g) in 200 calories
#10 Nectarines3% DV (1.5g) in 1 cup10% DV (4.8g) in 200 calories

Dried Fruit High in Protein

#1 Zante Currants12% DV (5.9g) in 1 cup6% DV (2.9g) in 200 calories
#2 Raisins10% DV (5.1g) in 1 cup4% DV (2.1g) in 200 calories
#3 Figs10% DV (4.9g) in 1 cup5% DV (2.7g) in 200 calories
#4 Dried Apricots9% DV (4.4g) in 1 cup6% DV (2.8g) in 200 calories
#5 Prunes8% DV (3.8g) in 1 cup4% DV (1.8g) in 200 calories
#6 Deglet Noor Dates7% DV (3.6g) in 1 cup3% DV (1.7g) in 200 calories
#7 Dried Pears7% DV (3.4g) in 1 cup3% DV (1.4g) in 200 calories

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.