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
  • Calories: 112 | Weight: 165g (5.8oz)
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
  • Calories: 322 | Weight: 201g (7.1oz)
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
  • Calories: 74 | Weight: 155g (5.5oz)
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
  • Calories: 110 | Weight: 180g (6.3oz)
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
  • Calories: 62 | Weight: 144g (5.1oz)
Slices of orange 6 Oranges
  • 3% DV (1.7g) protein per cup
  • Calories: 85 | Weight: 180g (6.3oz)
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
  • Calories: 105 | Weight: 118g (4.2oz)
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
  • Calories: 60 | Weight: 177g (6.2oz)
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
  • Calories: 64 | Weight: 123g (4.3oz)
Half a peach 10 Peaches
  • 3% DV (1.4g) protein per cup
  • Calories: 60 | Weight: 154g (5.4oz)
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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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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