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.

High Protein Fruits List

Half a guava

#1: Guavas

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
4.2g
(8% DV)
2.6g
(5% DV)
7.5g
(15% DV)
An average guava provides 3% of the DV for protein.
Half an avocado

#2: Avocados

Protein
per Avocado
Protein
per 100g
Protein
per 200 Calories
4g
(8% DV)
2g
(4% DV)
2.5g
(5% DV)
An average avocado provides 8% of the DV for protein.
Half an apricot

#3: Apricots

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
2.2g
(4% DV)
1.4g
(3% DV)
5.8g
(12% DV)
An average apricot provides 1% of the DV for protein.
Slices of kiwifruit

#4: Kiwifruit

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
2.1g
(4% DV)
1.1g
(2% DV)
3.7g
(7% DV)
An average kiwifruit provides 2% of the DV for protein.
Blackberries on the stem

#5: Blackberries

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
2g
(4% DV)
1.4g
(3% DV)
6.5g
(13% DV)
Slices of orange

#6: Oranges

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
1.7g
(3% DV)
0.9g
(2% DV)
4g
(8% DV)
An average orange provides 2% of the DV for protein.
Bananas

#7: Bananas

Protein
per Cup Sliced
Protein
per 100g
Protein
per 200 Calories
1.3g
(3% DV)
1.1g
(2% DV)
2.4g
(5% DV)
An average banana provides 3% of the DV for protein.
A cantaloupe with a cantaloupe wedge

#8: Cantaloupe

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
1.5g
(3% DV)
0.8g
(2% DV)
4.9g
(10% DV)
An average cantaloupe provides 9% of the DV for protein.
A bunch of raspberries

#9: Raspberries

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
1.5g
(3% DV)
1.2g
(2% DV)
4.6g
(9% DV)
Half a peach

#10: Peaches

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
1.4g
(3% DV)
0.9g
(2% DV)
4.7g
(9% DV)
An average peach provides 3% of the DV for protein.

See All 151 Fruits High in Protein

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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)

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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