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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. For more high protein fruits use the nutrient ranking tool.



#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: 5% Other (water): 67%
#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%
For more suggestions try the nutrient ranking tool.


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Comments.
Name:Factation
Location:NY
Why leave dried tart cherries off your list? My research shows that they are more beneficial to health than many of the items you included.
Posted on 2011-12-11 06:46:55
Name:Anonymous
Subject:Protein in Bananas
Also... bananas. I thought they had about 2 - 3g per serving?
Posted on 2012-06-14 11:34:57
Name:HealthAliciousNess
Subject:Protein in Bananas
Hi and thanks for your question. Banans are 1% protein and 22% carbs. A medium sized banana provides 1.3g of protein.

Complete nutrition facts for bananas.

You can also use the nutrient ranking tool to find more high protein fruits.

Posted on 2012-06-14 11:34:57
Name:Gio
Location:Europe
Subject:Protein Quality
Hi, The problem is protein quality is more important than quantity 'cause you can eat 20Kg or protein in which one or more essential amino-acid/s is/are missing and you would still be having a protein-deficient meal.

Given the above, dried apricots, for instance are very poor in protein quality while fresh kiwis, avocado, kaki etc. have proteins of which quality is even higher than (at least some) meat [source USDA].

Thank You, Gio

Posted on 2012-11-27 01:59:52
Name:Lyn
Location:Denver
Subject:Quinoa
What about Quinoa? Research shows this grain-like seed is technically a fruit. Thoughts? Thanks!
Posted on 2013-07-17 15:41:31
Name:HealthAliciousNess
Subject:RE: Quinoa
Hi Lyn, that is a great suggestion. Even though quinoa is more of a grain in the culinary sense, it is a great high quality plant protein, with all the essential amino acids. Here is a how to recipe for quinoa.
Posted on 2013-07-17 18:06:53
Name:Cheyenne
Location:California
Subject:Sun dried tomatoes?
I like your list overall but aren't tomatoes a fruit? Because my friend's husband is a botanist and he informed me that the fruit with the most protein is sun dried tomatoes.
Posted on 2014-01-16 12:59:15
Name:HealthAliciousNess
Subject:RE: Sun dried tomatoes?
Hi Cheyenne, thanks for your question. While tomatoes are technically a fruit, they are vegetables and in the culinary sense and so listed in the article on vegetables highest in protein, where they are listed as having 14% protein, or 14 grams per 100 grams.
Posted on 2014-01-17 02:34:09

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Comments.
Name:Factation
Location:NY
Why leave dried tart cherries off your list? My research shows that they are more beneficial to health than many of the items you included.
Posted on 2011-12-11 06:46:55
Name:Anonymous
Subject:Protein in Bananas
Also... bananas. I thought they had about 2 - 3g per serving?
Posted on 2012-06-14 11:34:57
Name:HealthAliciousNess
Subject:Protein in Bananas
Hi and thanks for your question. Banans are 1% protein and 22% carbs. A medium sized banana provides 1.3g of protein.

Complete nutrition facts for bananas.

You can also use the nutrient ranking tool to find more high protein fruits.

Posted on 2012-06-14 11:34:57
Name:Gio
Location:Europe
Subject:Protein Quality
Hi, The problem is protein quality is more important than quantity 'cause you can eat 20Kg or protein in which one or more essential amino-acid/s is/are missing and you would still be having a protein-deficient meal.

Given the above, dried apricots, for instance are very poor in protein quality while fresh kiwis, avocado, kaki etc. have proteins of which quality is even higher than (at least some) meat [source USDA].

Thank You, Gio

Posted on 2012-11-27 01:59:52
Name:Lyn
Location:Denver
Subject:Quinoa
What about Quinoa? Research shows this grain-like seed is technically a fruit. Thoughts? Thanks!
Posted on 2013-07-17 15:41:31
Name:HealthAliciousNess
Subject:RE: Quinoa
Hi Lyn, that is a great suggestion. Even though quinoa is more of a grain in the culinary sense, it is a great high quality plant protein, with all the essential amino acids. Here is a how to recipe for quinoa.
Posted on 2013-07-17 18:06:53
Name:Cheyenne
Location:California
Subject:Sun dried tomatoes?
I like your list overall but aren't tomatoes a fruit? Because my friend's husband is a botanist and he informed me that the fruit with the most protein is sun dried tomatoes.
Posted on 2014-01-16 12:59:15
Name:HealthAliciousNess
Subject:RE: Sun dried tomatoes?
Hi Cheyenne, thanks for your question. While tomatoes are technically a fruit, they are vegetables and in the culinary sense and so listed in the article on vegetables highest in protein, where they are listed as having 14% protein, or 14 grams per 100 grams.
Posted on 2014-01-17 02:34:09

Post a comment.
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Location:       
Email:(Optional)
Subject:         

Spam Prevention *(REQUIRED):
Enter the last three letters of this sentence.

References

    • USDA National Nutrient Database for Standard Reference, Release 20.