Top 10 Fruits Highest in Protein

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
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Top 10 Fruits Highest in Protein

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) 1 cup of fruit can provide between 1 and 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 the amount of protein contained in a one cup serving of each fruit. This allows for accurate comparison between different fruits. For more fruits high in protein, see the extended list of less common protein-rich fruits, and dried fruit high in protein.

High Protein Fruits List

Half a guava1 Guavas
Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
4.2g
(8% DV)
2.6g
(5% DV)
7.5g
(15% DV)

An average guava provides 1.4g (3% DV) protein.

Half an avocado2 Avocados
Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
3g
(6% DV)
2g
(4% DV)
2.5g
(5% DV)

An average avocado provides 4g (8% DV ) protein.

Half an apricot3 Apricots
Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
2.2g
(4% DV)
1.4g
(3% DV)
5.8g
(12% DV)

An average apricot provides 0.5g (1% DV) protein.

Slices of kiwifruit4 Kiwifruit
Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
2.1g
(4% DV)
1.1g
(2% DV)
3.7g
(7% DV)

An average kiwifruit provides 0.8g (2% DV) protein.

Blackberries on the stem5 Blackberries
Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
2g
(4% DV)
1.4g
(3% DV)
6.5g
(13% DV)
Slices of orange6 Oranges
Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
1.7g
(3% DV)
0.9g
(2% DV)
4g
(8% DV)

An average orange provides 1.2g (2% DV) protein.

Bananas7 Bananas
Protein
per Cup Sliced
Protein
per 100g
Protein
per 200 Calories
1.6g
(3% DV)
1.1g
(2% DV)
2.4g
(5% DV)
An average banana provides 1.3g (3% DV) protein.
A cantaloupe with a cantaloupe wedge8 Cantaloupe
Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
1.5g
(3% DV)
0.8g
(2% DV)
4.9g
(10% DV)
An average cantaloupe provides 4.6g (9% DV) protein.
A bunch of raspberries9 Raspberries
Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
1.5g
(3% DV)
1.2g
(2% DV)
4.6g
(9% DV)
Half a peach10 Peaches
Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
1.4g
(3% DV)
0.9g
(2% DV)
4.7g
(9% DV)
An average peach provides 1.4g (3% DV) protein.

Printable One Page Sheet

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A one-page printable of fruits high in protein including guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.

Less Common Protein Rich Fruits

FoodServingProtein
1 Passion-Fruit (Granadilla)per cup10% DV
(5.2g)
2 Horned Melon (Kiwano)1 cup8% DV
(4.1g)
3 Durianper cup chopped7% DV
(3.6g)
4 Jackfruit1 cup6% DV
(2.8g)
5 Groundcherries1 cup5% DV
(2.7g)
6 Mamey Sapote1 cup chopped5% DV
(2.5g)
7 Mulberriesper cup4% DV
(2g)
8 Cherriesper cup3% DV
(1.6g)
9 Black Currants1 cup3% DV
(1.6g)
10 Nectarinesper cup3% DV
(1.5g)

Dried Fruit High in Protein

FoodServingProtein
1 Zante Currants1 cup10% DV
(4.9g)
2 Dried Figs1 cup10% DV
(4.9g)
3 Dried Pears1 cup7% DV
(3.4g)
4 Dried Apricotsper cup2% DV
(1g)
5 Raisinsper oz2% DV
(0.9g)
6 Prunesper 3 prunes1% DV
(0.7g)
7 Dates (Deglet Noor)per 3 dates1% DV
(0.5g)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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Use the ranking tool links below to select foods and create your own food list to share or print.


View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
  2. U.S. Agricultural Research Service Food Data Central
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