23 Fruits Highest in Protein


Fruits can be a good source of protein, though they tend to provide less than vegetables, beans, and other high protein foods. To be sure you get all the essential amino acids you need from fruits, use the complete protein calculator. Below is a list of fruits with the highest protein to calorie ratio. For more see the extended list of protein rich fruits, the list of dried fruits high in protein, and the list of protein rich fruits ranked by percent of protein.

#1: Guavas
Protein in 100gPer fruit (55g)Protein to Calorie Ratio
2.6g1.4g1g protein per 26 calories
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#2: Mulberries
Protein in 100gPer cup (140g)Protein to Calorie Ratio
1.4g2g1g protein per 31 calories
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#3: Blackberries
Protein in 100gPer cup (144g)Protein to Calorie Ratio
1.4g2g1g protein per 31 calories
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#4: Starfruit
Protein in 100gPer cup, sliced (108g)Protein to Calorie Ratio
1g1.1g1g protein per 31 calories
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#5: Apricots
Protein in 100gPer apricot (35g)Protein to Calorie Ratio
1.4g0.5g1g protein per 34 calories
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#6: Kumquats
Protein in 100gPer fruit (19g)Protein to Calorie Ratio
1.9g0.4g1g protein per 37 calories
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#7: Nectarines
Protein in 100gPer fruit (142g)Protein to Calorie Ratio
1.1g1.5g1g protein per 40 calories
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#8: Grapefruit (White)
Protein in 100gPer 1/2 fruit (118g)Protein to Calorie Ratio
0.9g1g1g protein per 41 calories
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#9: Cantaloupe Melon
Protein in 100gPer wedge (102g)Protein to Calorie Ratio
0.8g0.9g1g protein per 43 calories
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#10: Peaches
Protein in 100gPer fruit (150g)Protein to Calorie Ratio
0.9g1.4g1g protein per 43 calories
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#11: Raspberries
Protein in 100gPer cup (123g)Protein to Calorie Ratio
1.2g1.5g1g protein per 43 calories
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#12: Passion Fruit
Protein in 100gPer cup (236g)Protein to Calorie Ratio
2.2g5.2g1g protein per 44 calories
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#13: Currants (Red, White & Black)
Protein in 100gPer cup (112g)Protein to Calorie Ratio
1.4g1.6g1g protein per 45 calories
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#14: Strawberries
Protein in 100gPer cup, sliced (166g)Protein to Calorie Ratio
0.7g1.1g1g protein per 46 calories
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#15: Pomegranate
Protein in 100gPer fruit (282g)Protein to Calorie Ratio
1.7g4.7g1g protein per 49 calories
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#16: Oranges
Protein in 100gPer fruit (121g)Protein to Calorie Ratio
1g1.3g1g protein per 49 calories
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#17: Watermelon
Protein in 100gPer wedge (286g)Protein to Calorie Ratio
0.6g1.7g1g protein per 50 calories
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#18: Kiwi Fruit (Gold)
Protein in 100gPer fruit (86g)Protein to Calorie Ratio
1.2g1.1g1g protein per 50 calories
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#19: Jackfruit
Protein in 100gPer cup, sliced (165g)Protein to Calorie Ratio
1.7g2.8g1g protein per 56 calories
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#20: Cherries
Protein in 100gPer cup (138g)Protein to Calorie Ratio
1.1g1.5g1g protein per 57 calories
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#21: Honeydew Melon
Protein in 100gPer wedge (160g)Protein to Calorie Ratio
0.5g0.9g1g protein per 72 calories
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#22: Avocados
Protein in 100gPer avocado (201g)Protein to Calorie Ratio
2g4g1g protein per 80 calories
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#23: Bananas
Protein in 100gPer banana (118g)Protein to Calorie Ratio
1.1g1.3g1g protein per 81 calories
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Rhubarb 0.9g per 100 gram serving 1.1g per cup, diced (122 grams) 1g protein per 23 calories Click to see complete nutrition facts for Rhubarb
Horned Melon (Kiwano) 1.8g per 100 gram serving 3.7g per melon (209 grams) 1g protein per 24 calories Click to see complete nutrition facts for Horned Melon
Lemons 1.1g per 100 gram serving 0.9g per lemon (84 grams) 1g protein per 26 calories Click to see complete nutrition facts for Lemons
Cape Gooseberries (Ground Cherries) 1.9g per 100 gram serving 2.7g per cup (140 grams) 1g protein per 28 calories Click to see complete nutrition facts for Cape Gooseberries
Sugar Apples 2.1g per 100 gram serving 3.2g per fruit (155 grams) 1g protein per 45 calories Click to see complete nutrition facts for Sugar Apples
Sapote Mamey 1.5g per 100 gram serving 8.1g per fruit (558 grams) 1g protein per 83 calories Click to see complete nutrition facts for Sapote Mamey
Tamarinds 2.8g per 100 gram serving 3.4g per cup, pulp (120 grams) 1g protein per 85 calories Click to see complete nutrition facts for Tamarinds
Breadfruit 1.1g per 100 gram serving 2.4g per cup (220 grams) 1g protein per 94 calories Click to see complete nutrition facts for Breadfruit
Plantains 1.3g per 100 gram serving 2.3g per plantain (179 grams) 1g protein per 94 calories Click to see complete nutrition facts for Plantains
Durian 1.5g per 100 gram serving 3.6g per cup (243 grams) 1g protein per 98 calories Click to see complete nutrition facts for Durian
Dried Peaches 3.6g per 100 gram serving 5.8g per cup, halves (160 grams) 1g protein per 66 calories Click to see complete nutrition facts for Dried Peaches
Currants (Zante Currants) 4.1g per 100 gram serving 5.9g per cup (144 grams) 1g protein per 69 calories Click to see complete nutrition facts for Currants
Dried Apricots 3.4g per 100 gram serving 4.4g per cup (130 grams) 1g protein per 71 calories Click to see complete nutrition facts for Dried Apricots
Dried Figs 3.3g per 100 gram serving 4.9g per cup (149 grams) 1g protein per 76 calories Click to see complete nutrition facts for Dried Figs
Dried Jujube 3.7g per 100 gram serving 1g per ounce (28 grams) 1g protein per 78 calories Click to see complete nutrition facts for Dried Jujube
Raisins (Seedless) 3.4g per 100 gram serving 4.9g per cup (145 grams) 1g protein per 89 calories Click to see complete nutrition facts for Raisins
Prunes 2.2g per 100 gram serving 3.8g per cup (174 grams) 1g protein per 109 calories Click to see complete nutrition facts for Prunes
Dates 2.5g per 100 gram serving 3.6g per cup, chopped (147 grams) 1g protein per 113 calories Click to see complete nutrition facts for Dates
Dried Blueberries 2.5g per 100 gram serving 1g per 1/4 cup (40 grams) 1g protein per 127 calories Click to see complete nutrition facts for Dried Blueberries
Dried Pears 1.9g per 100 gram serving 3.4g per cup, halves (180 grams) 1g protein per 138 calories Click to see complete nutrition facts for Dried Pears
Dried Apples 1.3g per 100 gram serving 0.8g per cup (60 grams) 1g protein per 266 calories Click to see complete nutrition facts for Dried Apples
#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.
    • USDA National Nutrient Database for Standard Reference, Release 20.
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