Fruits Highest in Protein
Fruits can be a good source of protein, though they tend to provide less than
vegetables,
beans, and legumes. When looking for protein, dried fruits and berries are best. Here is a list of fruits highest in protein per 100 gram serving, or 1/2 to 1 cup of fruit.
| #1 Dried Apricots |
320 calories |
Protein: 5% |
Carb: 83% |
Fat: 0% |
Other (water): 12% |
| #2 Dried Zante Currants |
283 calories |
Protein: 4% |
Carb: 74% |
Fat: 0% |
Other (water): 22% |
| #3 Prunes |
339 calories |
Protein: 4% |
Carb: 89% |
Fat: 1% |
Other (water): 6% |
| #4 Raisins |
302 calories |
Protein: 3% |
Carb: 80% |
Fat: 0% |
Other (water): 17% |
| #5 Dried Figs |
249 calories |
Protein: 3% |
Carb: 64% |
Fat: 1% |
Other (water): 32% |
| #6 Guavas |
68 calories |
Protein: 3% |
Carb: 14% |
Fat: 1% |
Other (water): 82% |
| #7 Dates |
282 calories |
Protein: 2% |
Carb: 75% |
Fat: 0% |
Other (water): 23% |
| #8 Avocado |
120 calories |
Protein: 2% |
Carb: 8% |
Fat: 9% |
Other (water): 81% |
| #9 Passion-Fruit (Granadilla) |
97 calories |
Protein: 2% |
Carb: 23% |
Fat: 1% |
Other (water): 74% |
| #10 Sugar-Apples (Sweetsop) |
94 calories |
Protein: 2% |
Carb: 24% |
Fat: 0% |
Other (water): 74% |
| #11 Groundcherries (Cape-Gooseberries Or Poha) |
53 calories |
Protein: 2% |
Carb: 11% |
Fat: 0% |
Other (water): 87% |
| #12 Kumquats |
71 calories |
Protein: 2% |
Carb: 16% |
Fat: 0% |
Other (water): 82% |
| #13 Custard-Apple (Bullocks-Heart) |
101 calories |
Protein: 2% |
Carb: 25% |
Fat: 0% |
Other (water): 73% |
| #14 Cherimoya |
74 calories |
Protein: 2% |
Carb: 18% |
Fat: 0% |
Other (water): 80% |
| #15 Rose Hips |
162 calories |
Protein: 2% |
Carb: 38% |
Fat: 0% |
Other (water): 60% |
| #18 Loganberries |
55 calories |
Protein: 2% |
Carb: 13% |
Fat: 0% |
Other (water): 85% |
| #19 Jackfruit |
94 calories |
Protein: 1% |
Carb: 24% |
Fat: 0% |
Other (water): 75% |
| #20 Durian |
147 calories |
Protein: 1% |
Carb: 27% |
Fat: 0% |
Other (water): 72% |
| #21 Mulberries |
43 calories |
Protein: 1% |
Carb: 10% |
Fat: 0% |
Other (water): 89% |
| #22 Black Currants |
63 calories |
Protein: 1% |
Carb: 15% |
Fat: 0% |
Other (water): 84% |
| #23 Red Currants |
56 calories |
Protein: 1% |
Carb: 14% |
Fat: 0% |
Other (water): 85% |
| #24 Blackberries |
43 calories |
Protein: 1% |
Carb: 10% |
Fat: 0% |
Other (water): 89% |
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References
- USDA National Nutrient Database for Standard Reference, Release 20.
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