How many grams of protein per fruit?

December 7, 2025 •

2 min read

While most fruits contain minimal protein, some varieties offer a surprisingly potent boost, with tropical fruits like guava providing one of the highest amounts. This article explores how many grams of protein per fruit you can expect, and how to best utilize them within your diet.

Quick Summary

Fruits generally contain low to moderate amounts of protein, but the quantity varies significantly by type. Guava, avocado, and jackfruit offer the highest levels among common varieties, making them good additions to meals.

Key Points

Guava and Avocado: These fruits are noted for their protein content.
Dried Fruits: Dried versions have concentrated protein but higher sugar.
Complementary Source: Fruits should be paired with other protein-rich foods.
Nutrient-Dense Choices: Fruits like blackberries and passion fruit offer fiber and antioxidants.
Tropical vs. Temperate: Tropical fruits often have higher protein than temperate ones.
Variety is Key: Eating various fruits provides a wide range of nutrients.

Fruits are celebrated for their rich supply of vitamins, minerals, fiber, and antioxidants, but they are generally not considered a significant source of protein. While protein is a crucial macronutrient, fruits provide minimal quantities compared to sources like meat or legumes. However, incorporating fruits with a higher-than-average protein content can still contribute to your daily nutritional goals, especially when paired strategically with other protein-rich foods.

High Protein Fruits: Separating Myth from Reality

No single fruit can replace primary protein sources, but some offer a decent boost. The protein content can be influenced by water content, with dried fruits often having a higher concentration by weight than fresh ones. Tropical fruits also tend to be naturally higher in protein.

Top Contenders for Fruit Protein

Certain fruits stand out for having a higher protein content than others:

Guava: This tropical fruit is noted for its protein content.
Jackfruit: This fruit provides protein and is used in savory dishes.
Avocado: An avocado offers protein and healthy fats.
Passion Fruit: This fruit is high in fiber and antioxidants.
Dried Apricots: Dried apricots can provide protein, though they are also concentrated in sugar.
Blackberries and Raspberries: These berries offer more protein than many other berry types.
Pomegranate: Pomegranate arils contain protein.

Combining Fruit for a Protein Boost

Pairing fruits with other protein-rich foods is a good strategy for increasing protein intake. This can be done in smoothies with Greek yogurt or protein powder, parfaits with cottage cheese, avocado toast, or salads with nuts and seeds.

Comparing Protein Content in Common Fruits

This table provides a comparison of the protein content in various fruits.


Fruit (Fresh)	Protein per 100g (Approx.)	Protein per Cup (Approx.)	Notes
Guava	2.55g	4.2g	Excellent source of vitamin C and fiber.
Passion Fruit	2.2g	5.2g	Best used in juices or combined with other ingredients.
Avocado	2.0g	3.0g	Also rich in healthy fats and potassium.
Jackfruit	1.7g	2.8g	Often used as a vegetarian meat alternative.
Blackberries	1.4g	2.0g	A high-fiber fruit rich in antioxidants.
Raspberries	1.2g	1.5g	Good source of fiber and vitamin C.
Banana	1.1g	1.6g	A convenient source of potassium and carbs.
Orange	0.9g	1.7g	Known for vitamin C, but contains a small protein amount.
Cantaloupe	0.8g	1.5g	Highly hydrating with minimal protein content.
Apple	0.3g	0.4g (sliced)	Offers fiber but very little protein.

The Role of Fruit in a Balanced Diet

The value of fruit extends beyond protein; they are packed with nutrients. They offer fiber, antioxidants, vitamins, and minerals essential for health and hydration.

Conclusion

Fruits are not primary protein sources, but some, notably guava, avocado, and jackfruit, provide significant amounts. Dried fruits also offer concentrated protein but come with higher sugar. To meet protein goals, pair these fruits with other protein-rich foods. This allows you to benefit from fruit's fiber, vitamins, and antioxidants while maintaining adequate protein intake. Focus on overall dietary balance rather than solely relying on fruit for protein. For detailed nutritional data, refer to resources like the USDA's FoodData Central.

Frequently Asked Questions

Among common fresh fruits, guava typically contains the most protein, followed by avocado and jackfruit.

Avocado provides a decent amount of protein for a fruit, along with healthy fats. It's best used as a complement to other protein sources.

Yes, dried fruits have concentrated protein due to water removal, but also higher sugar.

No, fruits contribute a small amount to daily protein needs and should be paired with other protein-rich foods.

Combine high-protein fruits with other sources like yogurt, protein powder, or nuts.

Watery fruits like apples, pears, watermelon, and grapes generally have less than one gram of protein per serving.

Fruits are valuable for fiber, vitamins, and antioxidants, and higher-protein fruits can add nutritional variety, but they are not primary protein sources.

Add fruits like guava or avocado to salads, smoothies, or snacks with dairy or nuts.