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

Half a guava1. 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.
Half an avocado2. 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.
Half an apricot3. 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.
Slices of kiwifruit4. 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.
Blackberries on the stem5. Blackberries
1 cup (144g)200 calories (465g)100g
4% DV (2g)13% DV (6.5g)3% DV (1.4g)
Slices of orange6. 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.
A bunch of bananas7. 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.
A cantaloupe with a cantaloupe wedge8. 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.
Raspberries9. Raspberries
1 cup (123g)200 calories (385g)100g
3% DV (1.5g)9% DV (4.6g)2% DV (1.2g)
Half a peach10. 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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Top 10 Fruits High in Protein

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.