Top 10 Fruits Highest in Protein

Written by Daisy Whitbread, MScN

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

1. Guavas
1 cup (165g) 200 calories (294g) 100g
8% DV (4.2g) 15% DV (7.5g) 5% DV (2.6g)
An average guava provides 3% of the DV for protein.

Complete Nutrition Facts.
2. Avocados
1 cup (146g) 200 calories (125g) 100g
6% DV (2.9g) 5% DV (2.5g) 4% DV (2g)
An average avocado provides 8% of the DV for protein.
Avocado health benefits.

Complete Nutrition Facts.
3. Apricots
1 cup (155g) 200 calories (417g) 100g
4% DV (2.2g) 12% DV (5.8g) 3% DV (1.4g)
An average apricot provides 1% of the DV for protein.

Complete Nutrition Facts.
4. Kiwifruit
1 cup (180g) 200 calories (328g) 100g
4% DV (2.1g) 7% DV (3.7g) 2% DV (1.1g)
An average kiwifruit provides 2% of the DV for protein.
Kiwifruit health benefits.

Complete Nutrition Facts.
5. Blackberries
1 cup (144g) 200 calories (465g) 100g
4% DV (2g) 13% DV (6.5g) 3% DV (1.4g)
6. Oranges
1 cup (180g) 200 calories (426g) 100g
3% DV (1.7g) 8% DV (4g) 2% DV (0.9g)
An average orange provides 2% of the DV for protein.

Complete Nutrition Facts.
7. Bananas
1 cup (150g) 200 calories (225g) 100g
3% DV (1.6g) 5% DV (2.4g) 2% DV (1.1g)
An average banana provides 3% of the DV for protein.
Banana health benefits.

Complete Nutrition Facts.
8. Cantaloupe
1 cup (177g) 200 calories (588g) 100g
3% DV (1.5g) 10% DV (4.9g) 2% DV (0.8g)
An average cantaloupe provides 9% of the DV for protein.

Complete Nutrition Facts.
9. Raspberries
1 cup (123g) 200 calories (385g) 100g
3% DV (1.5g) 9% DV (4.6g) 2% DV (1.2g)
10. Peaches
1 cup (154g) 200 calories (513g) 100g
3% DV (1.4g) 9% DV (4.7g) 2% DV (0.9g)
An average peach provides 3% of the DV for protein.

Complete Nutrition Facts.


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Less Common Protein Rich Fruits

#1 Passion Fruit10% DV (5.2g) in 1 cup (236g)9% DV (4.5g) in 200 calories (206g)
#2 Horned Melon (Kiwano)8% DV (4.1g) in 1 cup (233g)16% DV (8.1g) in 200 calories (455g)
#3 Durian7% DV (3.6g) in 1 cup (243g)4% DV (2g) in 200 calories (136g)
#4 Jackfruit6% DV (2.8g) in 1 cup (165g)7% DV (3.6g) in 200 calories (211g)
#5 Groundcherries5% DV (2.7g) in 1 cup (140g)14% DV (7.2g) in 200 calories (377g)
#6 Mamey Sapote5% DV (2.5g) in 1 cup (175g)5% DV (2.3g) in 200 calories (161g)
#7 Mullberries4% DV (2g) in 1 cup (140g)13% DV (6.7g) in 200 calories (465g)
#8 Cherries3% DV (1.6g) in 1 cup (154g)7% DV (3.4g) in 200 calories (317g)
#9 Black Currants3% DV (1.6g) in 1 cup (112g)9% DV (4.4g) in 200 calories (317g)
#10 Necatrines3% DV (1.5g) in 1 cup (143g)10% DV (4.8g) in 200 calories (455g)

Dried Fruit High in Protein

#1 Zante Currants12% DV (5.9g) in 1 cup (144g)6% DV (2.9g) in 200 calories (71g)
#2 Raisins10% DV (5.1g) in 1 cup (165g)4% DV (2.1g) in 200 calories (67g)
#3 Figs10% DV (4.9g) in 1 cup (149g)5% DV (2.7g) in 200 calories (80g)
#4 Dried Apricots9% DV (4.4g) in 1 cup (130g)6% DV (2.8g) in 200 calories (83g)
#5 Prunes8% DV (3.8g) in 1 cup (174g)4% DV (1.8g) in 200 calories (83g)
#6 Deglet Noor Dates7% DV (3.6g) in 1 cup (147g)3% DV (1.7g) in 200 calories (71g)
#7 Dried Pears7% DV (3.4g) in 1 cup (180g)3% DV (1.4g) in 200 calories (76g)


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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.