What Has More Protein Than a Banana? Top Foods to Boost Your Intake

October 26, 2025 •

2 min read

With only about 1.3 grams of protein in a medium-sized fruit, a banana is not a substantial source of this essential macronutrient. If you're seeking to boost your daily intake, it's natural to wonder what has more protein than a banana, and the answer is that a wide variety of common foods offers a much more significant nutritional contribution.

Quick Summary

This article explores which foods, including fruits, dairy, and plant-based options, surpass a banana's protein content. Learn about healthier alternatives and how to combine them for more balanced meals.

Key Points

Low Protein Content: A medium banana contains only about 1.3 grams of protein, meaning it is not a significant source of this macronutrient.
Guava Leads the Fruits: Guava is one of the highest-protein fruits, offering over 4 grams per cup, significantly more than a banana.
Beyond Fruit for Best Results: For a substantial protein boost, focus on foods like Greek yogurt, eggs, chicken, and legumes, which far exceed a banana's protein content.
Combine for a Better Snack: Use a banana's natural carbohydrates for energy by pairing it with protein-rich foods like peanut butter, nuts, or Greek yogurt to increase satiety.
Versatile Plant-Based Options: Many plant-based foods, such as lentils, edamame, and tofu, are excellent protein sources and offer a much higher yield than a banana.

Understanding Protein in Bananas

While beloved for their potassium, carbohydrates, and natural sweetness, bananas are not a protein powerhouse. A medium-sized banana contains approximately 1.3 grams of protein. This is a small amount compared to other protein-rich foods, making bananas ineffective for individuals focused on significantly increasing protein intake. Bananas are better viewed as a source of energy and micronutrients.

High-Protein Fruits and Vegetables

While most fruits aren't known for protein, some contain more than a banana and can contribute to daily protein goals.

Protein-Rich Fruits

Fruits with more protein than a banana include:

Guava (over 4 grams per cup)
Avocado (about 4 grams per medium fruit)
Jackfruit (around 2.8 grams per cup)
Dried Apricots (around 4.4 grams per cup)
Pomegranate (nearly 5 grams per fruit)
Blackberries and Raspberries (about 2 and 1.5 grams per cup, respectively)

Protein-Rich Vegetables

Many vegetables also offer more protein per serving than a banana:

Lentils (about 18 grams per cooked cup)
Spinach (around 5 grams per cooked cup)
Broccoli (2.6 grams per cup)
Edamame (about 17 grams per cooked cup, a complete protein source)

Beyond the Produce Aisle: Other High-Protein Foods

For substantial protein increases, consider these food groups, which offer significantly more protein than a banana.

Dairy and Eggs

Greek Yogurt and Cottage Cheese (12 to 20 grams per half-cup)
Eggs (about 6 grams of high-quality protein per large egg)

Nuts and Seeds

Peanut Butter (7-8 grams per two tablespoons)
Nuts and Seeds like almonds, walnuts, pumpkin seeds, and chia seeds

Complete Protein Sources

Lean Meats and Fish (e.g., chicken breast with 27 grams per 3 ounces, salmon with 19 grams)
Tofu and Tempeh (e.g., tempeh with about 15 grams per half-cup)

Protein Content Comparison: Banana and Other Foods

Here's a comparison of the protein content in a medium banana versus other foods:


Food Item	Approximate Protein Content	Serving Size	Reference Source
Banana	1.3 g	1 medium (118g)	Healthline
Guava	4.2 g	1 cup	Health.com
Avocado	4.0 g	1 medium	Health.com
Greek Yogurt	12-20 g	1/2 cup	EatingWell
Chicken Breast	27 g	3 ounces	EatingWell
Lentils (cooked)	18 g	1 cup	EatingWell

How to Build a Protein-Rich Snack Around a Banana

Instead of a protein source, use a banana as a base for a more complete snack. Combine its carbs for energy with protein for satiety.

Ideas include:

Banana with Peanut Butter
Banana Smoothie with Protein Powder and Greek Yogurt
Banana with Nuts and Seeds

Conclusion: Strategic Choices for Increased Protein

A banana is nutritious but low in protein. To increase protein intake, focus on options like certain fruits (guava, avocado), dairy, legumes, and lean meats, which are far more effective. Pairing a banana with protein-dense foods or choosing alternatives better supports health goals. For more nutritional information, consult resources like the U.S. Department of Agriculture FoodData Central.

Frequently Asked Questions

Guava is one of the most protein-rich fruits, containing over 4 grams of protein per cup. Other high-protein fruits include avocado and jackfruit.

While bananas contain a small amount of protein, they are not a significant source. Relying on them for high protein intake is ineffective. Instead, they are better for energy and nutrients like potassium.

Yes, pairing banana with peanut butter creates a more complete, high-protein snack. Two tablespoons of peanut butter add approximately 7-8 grams of protein, complementing the banana's natural energy.

Blend a banana with a scoop of protein powder, a half-cup of Greek yogurt or cottage cheese, and some berries. This combination drastically increases the protein content compared to a banana alone.

Yes, many vegetables and legumes have significantly more protein. For example, a cup of cooked lentils provides about 18 grams of protein, and a cup of cooked spinach offers around 5 grams.

Dairy products like Greek yogurt and cottage cheese are excellent protein sources that far exceed a banana's content. A small serving can contain 12-20 grams of protein, making them a superior choice.

Nuts are a fantastic alternative or addition for protein. A handful of nuts like almonds or walnuts offers more protein and healthy fats than a single banana and can be a very satisfying snack.