What Fruit Is High in Protein? A Guide to Nutrient-Rich Choices

December 21, 2025 •

3 min read

While fruits are typically known for their vitamins and fiber, some contain notably higher levels of protein than others. While you cannot rely on fruit alone for all your protein needs, incorporating these select options can be an easy way to boost your daily intake. Fruits like guava, jackfruit, and avocado are surprisingly rich in protein, making them valuable additions to a balanced diet.

Quick Summary

This guide details several fruits that offer higher protein content compared to others, such as guava, jackfruit, and avocado. It covers the nutritional profiles of these fruits, explains the difference between fresh and dried varieties, and provides practical ways to incorporate them into daily meals and snacks.

Key Points

Guava is a top protein fruit: A single cup of guava offers over 4 grams of protein, alongside significant vitamin C and fiber.
Dried fruit concentrates protein: Dried varieties like figs, apricots, and raisins offer higher protein content per gram due to water removal.
Avocado provides healthy fat and protein: This savory fruit contains approximately 3-4 grams of protein per whole fruit, along with heart-healthy monounsaturated fats.
Jackfruit is a meat substitute: Unripe jackfruit is prized by vegans for its meat-like texture and provides nearly 3 grams of protein per cup.
Berries offer a protein boost: Blackberries and raspberries contain 1-2 grams of protein per cup, along with fiber and antioxidants.
Combine with other sources: Fruits are not a complete protein source; pair them with nuts, yogurt, or seeds to amplify your total protein intake.

The Power of Plant-Based Protein

While protein is most famously associated with meat, dairy, and legumes, plant-based sources—including certain fruits—play a valuable role in a balanced diet. Fruits offer a host of additional nutrients, such as fiber, vitamins, and antioxidants, making their small but mighty protein contribution a healthy bonus. Understanding which fruits offer the most protein can help those on plant-based diets or simply looking to diversify their protein sources.

Fresh Fruits with Surprising Protein Content

Several fresh fruits stand out for their protein levels, often exceeding what many people expect. Incorporating them into your meals can be a delicious and easy way to add a protein boost.

Guava: This tropical fruit is often cited as one of the most protein-dense fruits available. A single cup can provide over 4 grams of protein, along with an impressive amount of vitamin C and fiber. Enjoy guava sliced on its own, added to smoothies, or chopped into a fresh fruit salad.
Jackfruit: Popular as a meat substitute, unripe jackfruit has a texture similar to pulled pork and absorbs flavors well, making it a versatile ingredient in savory dishes. One cup of jackfruit provides nearly 3 grams of protein, along with B vitamins and antioxidants.
Avocado: Botanically a fruit, avocado is well-known for its healthy fats but also contains a respectable amount of protein. A single whole avocado can deliver 3 to 4 grams of protein, in addition to fiber and potassium. Use it in salads, on toast, or blended into smoothies.
Blackberries: These small but mighty berries contain more protein than many of their counterparts. A cup of blackberries offers around 2 grams of protein, plus significant amounts of fiber and antioxidants.
Passion Fruit: This flavorful tropical fruit contains over 5 grams of protein per cup, along with a large dose of fiber. Its distinct sweet and tart flavor makes it a great addition to juices and smoothies.

The Role of Dried Fruits

For a more concentrated protein punch, dried fruits are an excellent option. Since their water content is removed, the remaining nutrients, including protein, are more condensed per gram.

Dried Figs: These chewy fruits contain around 3.3 grams of protein per 100 grams, along with high levels of fiber. They are excellent for snacking or adding to oatmeal and baked goods.
Raisins: While small, raisins pack a punch, with about 3 grams of protein per 100 grams. They are also high in potassium and antioxidants.
Dried Apricots: One cup of dried apricot halves offers approximately 4.4 grams of protein, significantly more than its fresh version. They are also rich in antioxidants and beta-carotene.

Comparison Table: Protein Content in Various Fruits

Below is a comparison of the protein content in some common fresh and dried fruits, based on approximate per-cup values, to help you visualize the differences.


Fruit (Fresh, 1 cup)	Approximate Protein (grams)	Fruit (Dried, 1 cup)	Approximate Protein (grams)
Guava	4.2 g	Dried Figs	4.9 g
Avocado (sliced)	3.0 g	Dried Apricots	4.4 g
Jackfruit	2.8 g	Zante Currants	4.9 g
Blackberries	2.0 g	Raisins (1 oz)	~0.9 g
Kiwi	2.1 g	Dates (100g)	2.5 g
Banana (sliced)	1.6 g	Prunes (1 cup)	2.7 g

How to Incorporate High-Protein Fruits into Your Diet

Simply knowing which fruits are high in protein is just the first step. Here are a few creative ways to add them to your meals:

Breakfast Boost: Add sliced guava or blackberries to your morning oatmeal or Greek yogurt for a fiber and protein kick. Blend fresh or frozen fruit like passion fruit and bananas with protein powder for a filling smoothie.
Savory Snacks: Mash avocado with spices for a nutrient-dense dip like guacamole. Unripe jackfruit can be seasoned and cooked to use in tacos or sandwiches, replicating a shredded meat texture.
Salad Toppings: Sprinkle pomegranate seeds or dried mulberries over a green salad for added texture, flavor, and nutrients.
Snack Mixes: Create a trail mix with dried apricots, raisins, and a variety of nuts for a portable, high-energy snack.

Conclusion

While fruits may not be the most concentrated source of protein, several options like guava, jackfruit, and avocado can contribute meaningfully to your daily intake. Combined with other plant-based and lean protein sources, these fruits provide not only a protein boost but also a powerful cocktail of vitamins, minerals, and antioxidants. By diversifying your fruit intake and using both fresh and dried varieties, you can ensure your diet is both nutritious and delicious. For those with specific dietary requirements, consulting a registered dietitian is always recommended to tailor protein goals.

Discover more on protein intake at the official FDA website.

Frequently Asked Questions

Guava is often cited as the fruit with the highest protein content among common fruits, providing over 4 grams per cup.

Compared to other fruits, bananas contain a fair amount of protein, with one medium banana providing about 1.3 grams.

Yes, avocado is a good source of protein for a fruit. A single whole avocado contains 3 to 4 grams of protein, in addition to healthy fats and fiber.

Yes, dried fruits typically have more protein per gram than their fresh counterparts because the water content has been removed, concentrating the nutrients.

No, while certain fruits contain more protein than others, they should be supplemented with other protein sources like lean meats, dairy, legumes, and nuts to meet your daily requirements.

Dried figs and dried apricots are among the highest in protein, with dried figs containing around 4.9 grams per cup and dried apricots offering approximately 4.4 grams per cup.

You can add them to smoothies with protein powder, sprinkle them over yogurt or oatmeal, or combine them with nuts and seeds in a trail mix.