Table of Contents

Top 10 Fruits Highest in Protein

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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.

Advertisement (Bad ad? How to mute ads)

High Protein Fruits List

1Guavas
Half a guava
An average guava provides 3% of the DV for protein.
2Avocados
Half an avocado
An average avocado provides 8% of the DV for protein.
3Apricots
Half an apricot
An average apricot provides 1% of the DV for protein.
4Kiwifruit
Slices of kiwifruit
An average kiwifruit provides 2% of the DV for protein.
5 Blackberries
Blackberries on the stem
6Oranges
Slices of orange
An average orange provides 2% of the DV for protein.
7Bananas
Bananas
An average banana provides 3% of the DV for protein.
8Cantaloupe
A cantaloupe with a cantaloupe wedge
An average cantaloupe provides 9% of the DV for protein.
9 Raspberries
A bunch of raspberries
10Peaches
Half a peach
An average peach provides 3% of the DV for protein.

See All 151 Fruits High in Protein

Advertisement (Bad ad? How to mute ads)

Pinnable infographic

Pin it button
Top 10 Fruits High in Protein

Less Common Protein Rich Fruits

FoodServingProtein
#1 Passion Fruit1 cup10% DV
(5.2g)
#2 Horned Melon (Kiwano)1 cup8% DV
(4.1g)
#3 Durian1 cup7% DV
(3.6g)
#4 Jackfruit1 cup6% DV
(2.8g)
#5 Groundcherries1 cup5% DV
(2.7g)
#6 Mamey Sapote1 cup5% DV
(2.5g)
#7 Mullberries1 cup4% DV
(2g)
#8 Cherries1 cup3% DV
(1.6g)
#9 Black Currants1 cup3% DV
(1.6g)
#10 Nectarines1 cup3% DV
(1.5g)

Dried Fruit High in Protein

FoodServingProtein
#1 Zante Currants1 cup12% DV
(5.9g)
#2 Raisins1 cup10% DV
(5.1g)
#3 Figs1 cup10% DV
(4.9g)
#4 Dried Apricots1 cup9% DV
(4.4g)
#5 Prunes1 cup8% DV
(3.8g)
#6 Deglet Noor Dates1 cup7% DV
(3.6g)
#7 Dried Pears1 cup7% DV
(3.4g)

Click to View Comments


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

Data Sources and References

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