Fruits Highest in Protein


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Fruits can be a good source of protein, though they tend to provide less than vegetables, grains, 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. For more protein food ideas, see the article on high protein foods.


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