What fruit has the most protein in the world?

October 27, 2025 •

2 min read

While fruits are not typically considered high-protein foods, certain varieties offer a surprising amount of this vital macronutrient. The number one fresh fruit with the most protein is often cited as passion fruit, though guava is also a top contender, each offering a significant boost compared to other common fruits. This guide explores which fruits can help supplement your daily protein intake.

Quick Summary

This article reveals the highest protein fruits, highlighting top contenders like passion fruit and guava. It details the nutritional content of various fruits, compares fresh versus dried options, and suggests creative ways to incorporate these protein-rich foods into your daily meals.

Key Points

Passion fruit is the protein champion: Per cup, fresh passion fruit offers approximately 5.2g of protein, making it the highest protein fruit.
Guava is a close second: This tropical fruit delivers about 4.2g of protein per cup, along with a powerful dose of vitamin C.
Dried fruit concentrates protein: Due to lower water content, dried fruits like apricots and figs have a higher protein concentration per gram than fresh fruit.
Avocado and jackfruit are savory options: Avocado provides about 3g of protein per cup, while jackfruit, often used as a meat substitute, offers around 2.8g per cup.
Combine with other protein sources: Fruits can be paired with yogurt, nuts, or seeds to create a more complete, protein-rich meal or snack.

Tropical Titans: The Leading Protein Powerhouses

When searching for what fruit has the most protein, the answer often comes from tropical regions. These nutrient-dense fruits are a great way to add extra protein, vitamins, and minerals to your diet, whether you follow a plant-based eating pattern or simply want to diversify your intake.

Passion Fruit: A Top Contender

Some sources indicate that passion fruit contains approximately 5.2 grams of protein per cup, making it a leading contender for fresh fruit protein content. This fruit is also rich in fiber and vitamins A and C.

Guava: The All-Rounder

Guava is consistently high in protein, offering around 4.2 grams per cup. It is also an exceptional source of vitamin C. The entire fruit is edible and nutritious.

Jackfruit: The Meaty Alternative

Young, unripe jackfruit's fibrous texture makes it a popular plant-based meat substitute. A cup provides about 2.8 grams of protein along with B vitamins, vitamin C, potassium, and magnesium.

Avocado: The Creamy Nutrient Bomb

Avocado, a fruit, is known for healthy fats and also contains about 3 grams of protein per cup. It's a good source of fiber and potassium.

Dried Fruits vs. Fresh Fruits: A Protein Concentration Perspective

Drying fruit removes water, which concentrates nutrients, including protein, per gram. This can make dried fruit appear higher in protein by weight compared to fresh fruit, though it also concentrates calories and sugars.

Comparison of High-Protein Fruits


Fruit (Fresh)	Protein per Cup (approximate)	Protein per 100g (approximate)	Key Additional Nutrients
Passion Fruit	5.2g	2.8g	Vitamin A, C, and Fiber
Guava	4.2g	2.6g	Vitamin C, Fiber, and Potassium
Jackfruit	2.8g	1.7g	B Vitamins, Fiber, and Potassium
Avocado	3g	2g	Healthy Fats, Fiber, and Potassium
Blackberries	2g	1.4g	Antioxidants, Fiber, and Vitamins C & K
Pomegranate Seeds	2.9g	1.7g	Antioxidants, Fiber, and Vitamin C

Incorporating Protein-Rich Fruits into Your Diet

Adding these fruits to meals or enjoying them as snacks is easy. Pairing them with other protein sources enhances their benefit.

Serving Suggestions:

Smoothies: Combine high-protein fruits with yogurt or protein powder.
Salads: Add avocado, guava, or pomegranate seeds.
Snacks: Pair dried fruits like apricots with nuts or seeds.
Savory Dishes: Use unripe jackfruit in tacos or sandwiches.

Conclusion

While fruits should not be the sole source of protein, incorporating options like passion fruit, guava, jackfruit, and avocado offers a tasty way to increase protein intake. Utilizing both fresh and dried varieties, and combining them with other protein-rich foods, supports a balanced diet. These fruits also contribute valuable vitamins and minerals. For further information on the protein content of foods, the U.S. Department of Agriculture's FoodData Central is a valuable resource.

Frequently Asked Questions

Among fresh fruits, passion fruit often contains the most protein, offering around 5.2 grams per cup. Guava is a close competitor, providing approximately 4.2 grams per cup.

Yes, on a per-gram basis, dried fruit generally has a higher protein concentration than fresh fruit. This is because the water has been removed, concentrating the nutrients.

While it is not a primary protein source, avocado is a decent source of protein for a fruit, with about 3 grams per cup. It is better known for its healthy fats and fiber.

To boost your fruit-based protein intake, add high-protein fruits to smoothies, mix berries into Greek yogurt, or pair fruits with nuts and seeds for snacks.

Yes, unripe jackfruit has a texture similar to pulled meat and can be used as a plant-based substitute in savory dishes like tacos and curries.

High-protein fruits like guava, passion fruit, and blackberries are also rich in vitamins, minerals, antioxidants, and dietary fiber, contributing to overall health.

Blackberries offer slightly more protein per cup (around 2g) compared to raspberries (about 1.5g), but both are excellent sources of fiber and antioxidants.

No, while certain fruits contain more protein than others, they should not be your sole protein source. For a balanced diet, combine fruits with other protein-rich foods like lean meats, legumes, and dairy.