Understanding Nutrition: What fruit has the most protein?

October 1, 2025 •

4 min read

While fruits are not typically celebrated for their protein content, with most containing only a gram or two per serving, certain varieties stand out from the crowd. This exploration into what fruit has the most protein will reveal the top contenders and explain why they make excellent additions to a balanced diet.

Quick Summary

This guide reveals the fruit with the highest protein content, along with other notable options. It offers practical ways to boost your intake by pairing these fruits with other protein-rich foods, explaining why fruits are not considered primary protein sources.

Key Points

Guava is the top fresh fruit: Per cup, guava provides over 4 grams of protein, making it the highest among commonly consumed fresh fruits.
Dried fruits have concentrated protein: Due to water removal, dried options like apricots and raisins have higher protein per gram than their fresh counterparts, though total protein content doesn't change.
Fruits are not primary protein sources: Even the highest-protein fruits contain low amounts compared to legumes, nuts, and animal products, and are not 'complete' proteins.
Combine for a protein boost: Pairing high-protein fruits like avocado or blackberries with sources like Greek yogurt, nuts, or seeds creates a more balanced, protein-rich snack.
Nutritional value extends beyond protein: Many high-protein fruits also offer significant fiber, vitamins (like Vitamin C), and antioxidants, contributing to overall health.
Other notable contenders: Besides guava, jackfruit, avocado, passion fruit, and pomegranate are among the top fruits with relatively higher protein content per serving.

Protein Content in Fresh vs. Dried Fruits

Understanding the protein landscape among fruits first requires differentiating between fresh and dried varieties. When fruit is dried, the water is removed, which concentrates all the remaining nutrients, including protein and sugar. This process makes dried fruits seem higher in protein on a per-gram basis, but the total protein content doesn't change during the drying process. However, because a serving of dried fruit is often smaller than a fresh one, it can be a calorie-dense option for a quick protein and energy boost. For example, 100 grams of dried apricots can contain over three times more protein than the same weight of fresh apricots.

The Tropical Powerhouse: Guava

Among all fresh fruits, guava consistently ranks at or near the top for protein content. A single cup of this tropical fruit can provide over 4 grams of protein, making it an exceptional choice for those looking to maximize their plant-based intake from fruit. Beyond its protein, guava is a nutritional star, boasting remarkably high levels of vitamin C—significantly more than an orange—and a good dose of fiber and antioxidants. Its sweet and tangy flavor makes it a versatile ingredient, excellent when eaten raw, blended into smoothies, or added to salads.

Other Top Fresh Fruit Contenders

While guava is a leader, several other fresh fruits offer a respectable protein contribution per cup serving:

Jackfruit: This large, distinctive fruit is not only a popular meat substitute for its texture but also provides around 2.8 grams of protein per cup. It is also a good source of B vitamins, vitamin C, and fiber. Unripe jackfruit has a more neutral flavor, making it perfect for savory dishes like curries or tacos, while ripe jackfruit is sweet and can be used in smoothies.
Avocado: Although often consumed in savory dishes, avocados are botanically a single-seeded berry. A single medium-sized avocado contains about 4 grams of protein, along with healthy monounsaturated fats, fiber, and potassium. It adds a creamy texture and nutrient density to salads, dips, and toast.
Blackberries: These small but mighty berries pack more protein than other common berries, with a cup offering approximately 2 grams. They are also high in fiber, vitamin C, and potent antioxidants known as anthocyanins. Blackberries are great as a snack, in yogurt parfaits, or blended into smoothies.
Passion Fruit: A lesser-known but powerful contender, passion fruit pulp can offer a substantial protein boost. A 100-gram serving provides around 2.2 grams of protein, along with plenty of vitamin C, vitamin A, and fiber. Its tangy flavor is excellent in juices or as a topping for desserts.
Pomegranate: The vibrant seeds, or arils, of a pomegranate provide about 3 grams of protein per cup, plus high levels of fiber and antioxidants. Pomegranate seeds make a colorful and crunchy addition to salads, oatmeal, and yogurts.

Comparison of Fruit Protein Content (per 100g)


Fruit Type	Protein (g per 100g)	Notes
Guava	2.6g	Excellent source of Vitamin C.
Jackfruit	2.2g	Versatile as a meat substitute.
Avocado	1.6g	Known for healthy fats and fiber.
Blackberry	1.4g	Higher protein than most other berries.
Passion Fruit	2.2g	Rich in Vitamin C and fiber.
Pomegranate (arils)	3.0g	Concentrated protein and antioxidants.
Banana	1.1g	A good source of potassium and quick energy.
Dried Apricots	3.5g	Water removed, concentrating nutrients.
Raisins	3.2g	Concentrated energy source.

Why Fruits are Not Primary Protein Sources

Despite the higher protein counts in some fruits, it is crucial to remember that they are not primary sources of this macronutrient. The amount of protein in the highest-ranking fruits is still low compared to legumes, nuts, seeds, and animal products. Protein requirements for a sedentary adult are around 46 grams for women and 56 grams for men, amounts that would be difficult to meet solely through fruit without consuming excessive calories and sugar. Moreover, most fruits do not provide all nine essential amino acids needed for building new protein in the body, making them 'incomplete' proteins.

Smart Ways to Incorporate High-Protein Fruits

To effectively use these fruits, combine them with other high-protein foods to create balanced meals and snacks:

Smoothies: Blend guava, blackberries, or avocado with Greek yogurt or a plant-based protein powder for a filling and protein-rich drink.
Yogurt Parfaits: Layer pomegranate arils or blackberries with Greek yogurt and a sprinkle of nuts or seeds.
Savory Dishes: Add avocado to salads, tacos, or chili. Use unripe jackfruit in savory curries or stir-fries.
Trail Mixes: Create a high-energy snack by mixing dried apricots or raisins with almonds, walnuts, and pumpkin seeds.
Toast Toppers: Mash avocado for a protein-rich base on whole-grain toast, or top with pomegranate arils for crunch.

The Role of Variety and Balance

Focusing solely on what fruit has the most protein can obscure the bigger picture of a healthy diet. Fruits are rich in many other vital nutrients, including vitamins, minerals, and antioxidants that protect the body from disease. For instance, strawberries are packed with vitamin C, and avocados offer healthy fats. A balanced approach involves incorporating a variety of fruits into your diet while relying on traditional protein sources like legumes, nuts, seeds, and meat for the bulk of your protein needs.

Conclusion

While no fruit can rival a chicken breast or a serving of lentils for protein content, guava emerges as the clear winner among fresh fruits, with jackfruit, avocado, and pomegranate also offering significant amounts. Dried fruits can provide a concentrated protein boost, but it is important to be mindful of their higher sugar density. The key takeaway for anyone focusing on a high-protein diet is to enjoy these fruits for their numerous health benefits, but to pair them with more protein-dense foods to meet daily nutritional goals effectively. A balanced, diverse diet remains the most reliable strategy for optimal health. To learn more about other important aspects of a healthy diet, visit The Nutrition Source at the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Guava is the single best fresh fruit for protein, offering over 4 grams per cup. Dried apricots also provide a concentrated protein source due to water removal.

Fruits can contribute to daily protein intake for vegetarians and vegans, but they should not be relied upon as a sole or primary protein source. Pair them with legumes, nuts, and seeds for a balanced diet.

A medium-sized avocado contains approximately 4 grams of protein. It is also well-known for its high content of healthy fats, fiber, and potassium.

Yes, nearly all fruits contain some amount of protein, though the quantity varies significantly. Most common fruits have only a gram or two per serving, while others have more.

No, most fruits are not considered 'complete' proteins because they do not contain all nine essential amino acids in adequate amounts. This is in contrast to animal products and some plant sources like soy.

Dried fruits have more protein per gram because the drying process removes water, which concentrates all the remaining nutrients, including protein. The total protein content does not increase.

You can add high-protein fruits to smoothies with Greek yogurt or protein powder, layer them in parfaits, or top salads with them along with nuts or seeds.