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Top 10 Fruits Highest in Protein

Written by Daisy Whitbread, MScN
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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

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

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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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.

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