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.

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High Protein Fruits List

Half a guava 1 Guavas
  • 8% DV (4.2g) protein per cup
  • 15% DV (7.5g) per 200 calorie serving
  • 5% DV (2.6g) per 100 grams (3.5 oz)
An average guava provides 3% of the DV for protein.

Nutrition Facts for Guavas.
Half an avocado 2 Avocados
  • 8% DV (4g) protein per avocado
  • 5% DV (2.5g) per 200 calorie serving
  • 4% DV (2g) per 100 grams (3.5 oz)
An average avocado provides 8% of the DV for protein.

Nutrition Facts for Avocados.
Half an apricot 3 Apricots
  • 4% DV (2.2g) protein per cup
  • 12% DV (5.8g) per 200 calorie serving
  • 3% DV (1.4g) per 100 grams (3.5 oz)
An average apricot provides 1% of the DV for protein.

Nutrition Facts for Apricots.
Slices of kiwifruit 4 Kiwifruit
  • 4% DV (2.1g) protein per cup
  • 7% DV (3.7g) per 200 calorie serving
  • 2% DV (1.1g) per 100 grams (3.5 oz)
An average kiwifruit provides 2% of the DV for protein.

Nutrition Facts for Kiwifruit.
Blackberries on the stem 5 Blackberries
  • 4% DV (2g) protein per cup
  • 13% DV (6.5g) per 200 calorie serving
  • 3% DV (1.4g) per 100 grams (3.5 oz)
Slices of orange 6 Oranges
  • 3% DV (1.7g) protein per cup
  • 8% DV (4g) per 200 calorie serving
  • 2% DV (0.9g) per 100 grams (3.5 oz)
An average orange provides 2% of the DV for protein.

Nutrition Facts for Oranges.
Bananas 7 Bananas
  • 3% DV (1.3g) protein per cup sliced
  • 5% DV (2.4g) per 200 calorie serving
  • 2% DV (1.1g) per 100 grams (3.5 oz)
An average banana provides 3% of the DV for protein.

Nutrition Facts for Bananas.
A cantaloupe with a cantaloupe wedge 8 Cantaloupe
  • 3% DV (1.5g) protein per cup
  • 10% DV (4.9g) per 200 calorie serving
  • 2% DV (0.8g) per 100 grams (3.5 oz)
An average cantaloupe provides 9% of the DV for protein.

Nutrition Facts for Cantaloupe Melons.
A bunch of raspberries 9 Raspberries
  • 3% DV (1.5g) protein per cup
  • 9% DV (4.6g) per 200 calorie serving
  • 2% DV (1.2g) per 100 grams (3.5 oz)
Half a peach 10 Peaches
  • 3% DV (1.4g) protein per cup
  • 9% DV (4.7g) per 200 calorie serving
  • 2% DV (0.9g) per 100 grams (3.5 oz)
An average peach provides 3% of the DV for protein.

Nutrition Facts for Yellow Peaches.

See All 146 Fruits High in Protein

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Top 10 Fruits High in Protein

Less Common Protein Rich Fruits

#1 Passion Fruit 10% DV (5.2g) in 1 cup
#2 Horned Melon (Kiwano) 8% DV (4.1g) in 1 cup
#3 Durian 7% DV (3.6g) in 1 cup
#4 Jackfruit 6% DV (2.8g) in 1 cup
#5 Groundcherries 5% DV (2.7g) in 1 cup
#6 Mamey Sapote 5% DV (2.5g) in 1 cup
#7 Mullberries 4% DV (2g) in 1 cup
#8 Cherries 3% DV (1.6g) in 1 cup
#9 Black Currants 3% DV (1.6g) in 1 cup
#10 Nectarines 3% DV (1.5g) in 1 cup

Dried Fruit High in Protein

#1 Zante Currants 12% DV (5.9g) in 1 cup
#2 Raisins 10% DV (5.1g) in 1 cup
#3 Figs 10% DV (4.9g) in 1 cup
#4 Dried Apricots 9% DV (4.4g) in 1 cup
#5 Prunes 8% DV (3.8g) in 1 cup
#6 Deglet Noor Dates 7% DV (3.6g) in 1 cup
#7 Dried Pears 7% DV (3.4g) in 1 cup

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Data Sources and References

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


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