What fruit had the highest protein?

January 7, 2026 •

3 min read

While fruits are not a primary protein source compared to meat or legumes, some varieties offer more of this macronutrient than others. Guava, a tropical fruit, consistently tops the list, but other options like avocado, jackfruit, and dried fruits also provide a notable amount. Incorporating these fruits into your diet can be a delicious way to supplement your daily protein intake.

Quick Summary

Guava and dried fruits like apricots and raisins typically contain the highest protein content among fruits, with avocado and jackfruit also being notable sources. These options provide a nutrient-dense boost to a balanced diet, offering fiber, vitamins, and minerals alongside their protein content. Combining them with other protein sources is a smart strategy.

Key Points

Guava is the highest protein fruit: A single cup of guava contains over 4 grams of protein, making it the most protein-rich common fruit.
Dried fruits offer concentrated protein: Removing water from fruits like apricots and raisins increases their protein concentration per weight, providing a more potent source.
Avocado and Jackfruit are great sources: Avocado provides healthy fats and about 2-4g of protein per cup, while jackfruit is a versatile meat substitute with notable protein content.
Berries offer smaller protein amounts: Berries like blackberries and raspberries contribute a small but meaningful amount of protein, along with antioxidants and fiber.
Combine with other protein sources: For optimal intake, pair high-protein fruits with other protein-rich foods like nuts, yogurt, or legumes.
Don't rely solely on fruit: While beneficial, fruits are not a complete protein source and should be part of a varied diet that includes other protein-rich foods.

Guava: The Surprising Protein Champion

Guava, a tropical fruit, is widely recognized as one of the highest-protein fruits available. A single cup can offer over 4 grams of protein, a significant amount for a plant-based source. Beyond its protein content, guava is rich in vitamin C, fiber, and antioxidants, making it a nutritional powerhouse. The fruit can be enjoyed in various ways, from being sliced and eaten raw to being blended into smoothies or incorporated into jams. Its edible seeds and skin mean there is minimal waste when consuming it whole.

Nutrient Concentration in Dried Fruits

While fresh fruits are a healthy choice, their dried counterparts offer a more concentrated source of nutrients, including protein. This is because the dehydration process removes water, leaving behind a higher concentration of vitamins, minerals, and macronutrients by weight. Dried apricots, for example, have a higher protein count per 100 grams than fresh ones. Raisins are another prime example, with a protein content of around 3 grams per 100 grams. These are excellent additions to trail mix, oatmeal, or yogurt for a quick protein and energy boost.

Other Notable High-Protein Fruits

Several other fruits also contribute a valuable amount of protein to your diet. Avocado, often considered a healthy fat source, provides around 2-4 grams of protein per cup, along with healthy fats, potassium, and fiber. Jackfruit, a popular meat substitute in vegan cooking due to its stringy texture, packs a respectable protein punch, with about 2.8 grams per cup. Berries, such as blackberries and raspberries, also offer a small but noteworthy amount of protein, contributing to a diverse nutrient intake. Pomegranate arils contain around 3 grams of protein per cup and are high in antioxidants.

How to Maximize Fruit Protein Intake

Since fruits are not a complete protein source, it is best to pair them with other foods to enhance your intake. Incorporating high-protein fruits into meals and snacks can be both delicious and strategic. For example, adding sliced avocado to a salad with chickpeas or topping Greek yogurt with berries and chia seeds can significantly increase the protein content of your meal. Blending high-protein fruits like guava or passionfruit into a smoothie with protein powder and nuts is another effective method.

Comparison of High-Protein Fruits


Fruit (Fresh)	Protein per 100g	Fiber per 100g	Key Nutrients
Guava	~2.6g	~5.4g	Vitamin C, Potassium, Antioxidants
Avocado	~1.6g	~6.8g	Healthy Fats, Potassium, Vitamin K
Blackberries	~1.4g	~5.3g	Vitamin C, Antioxidants, Manganese
Jackfruit	~1.7g	~1.5g	Vitamin C, B Vitamins, Potassium
Pomegranate Arils	~1.7g	~4.0g	Antioxidants, Fiber, Vitamin C

Conclusion: A Nutritious Addition to a Balanced Diet

Guava stands out as the fruit with the highest protein content among popular varieties, while dried fruits offer a concentrated source of this macronutrient. While no single fruit can meet your daily protein needs alone, these options can provide a valuable boost alongside their rich vitamin, mineral, and fiber content. For those following a vegetarian or plant-based diet, these fruits are a delicious and nutrient-dense way to support overall health. By being mindful of which fruits you choose and combining them with other protein-rich foods, you can create satisfying and balanced meals.

How to enjoy high-protein fruits

Smoothies: Blend guava, avocado, or berries with Greek yogurt and a scoop of protein powder.
Salads: Add sliced avocado, pomegranate seeds, or blackberries to your favorite green salad.
Snacks: Pair dried fruits like apricots or raisins with nuts and seeds for a filling, high-protein snack.
Savory Dishes: Use unripe jackfruit as a meat substitute in tacos or curries for a unique, plant-based meal.
Toasts and Spreads: Mash avocado for a protein-rich toast topping or mix berries into cottage cheese.

Frequently Asked Questions

Guava is generally considered the fruit with the highest protein content, offering over 4 grams of protein per cup.

The protein content in an avocado varies by size, but a medium-sized avocado contains about 4 grams of protein, along with healthy fats and fiber.

Yes, per weight, dried fruits have a higher protein concentration than fresh fruits because the dehydration process removes the water content.

Yes, jackfruit is a popular meat substitute that provides a decent amount of protein, around 2.8 grams per cup, making it a good option for plant-based diets.

No, fruits alone cannot meet your daily protein requirements. They are a good supplement but should be combined with other complete protein sources like legumes, nuts, and dairy or meat products.

You can add them to smoothies with yogurt or protein powder, toss them into salads, mix them into oatmeal, or snack on dried fruits with nuts.

Almost all fruits contain some protein, but the amount is typically very small. Some fruits like guava, avocado, and dried options have more notable amounts.