What is the most protein-filled fruit? A deep dive into surprising sources

October 18, 2025 •

2 min read

According to USDA data, the tropical guava contains one of the highest protein concentrations for a fresh fruit, offering an impressive 4.2 grams per cup. While fruits are generally not a primary protein source, understanding which ones offer the most can be valuable for balancing your diet. So, what is the most protein-filled fruit? and how can you use them effectively?

Quick Summary

Guava is the most protein-filled fresh fruit, with high concentrations of protein per serving. Other notable choices include avocado, jackfruit, and blackberries. Dried fruits like raisins and figs offer a concentrated protein source due to water loss. Combining these with other foods is key to enhancing overall protein intake.

Key Points

Guava is the most protein-filled fruit: A single cup of fresh guava provides approximately 4.2 grams of protein, the highest among commonly consumed fresh fruits.
Other significant fruit protein sources: Avocado, jackfruit, passion fruit, and blackberries also offer notable amounts of protein compared to other fruits.
Dried fruits offer concentrated protein: Due to water removal, dried fruits like apricots and figs have a higher protein content by weight, but their sugar concentration is also higher.
Pair fruits for maximum benefit: To significantly boost protein intake, combine high-protein fruits with other sources like yogurt, nuts, or seeds in smoothies, salads, or snacks.
Fruits are supplementary, not primary, protein sources: While beneficial, fruits alone cannot meet daily protein requirements and should be part of a diverse diet including other protein-rich foods.

Unveiling the Fruit Protein Powerhouses

While animal products like meat and eggs are renowned for their high protein content, fruits offer a sweet, nutritious alternative for supplementing a balanced diet, especially for those on plant-based regimens. The protein content in fruits is generally lower, but focusing on the most protein-dense options can make a meaningful difference. Leading the pack is the tropical guava, but it's far from the only contender.

Guava: The Fresh Fruit Protein Champion

Topping the list for fresh fruit protein is the humble guava. Beyond its protein content, guava is a vitamin C powerhouse, containing several times the daily recommended intake per cup. It is also rich in fiber, which aids digestion, and antioxidants that help protect the body's cells.

How to enjoy guava: Guava can be enjoyed raw, blended into smoothies, added to fruit salads, or mixed into yogurt.

Other Top-Tier High-Protein Fruits

While guava may wear the crown, several other fruits offer respectable protein levels that contribute to your daily intake:

Avocado: A medium avocado contains about 4 grams of protein, healthy fats, fiber, and potassium. It can be added to toast, salads, or smoothies.
Jackfruit: A popular vegan substitute, a one-cup serving offers nearly 3 grams of protein and can be used in various savory dishes.
Passion Fruit: This tropical fruit contains about 5 grams of protein per cup and can be added to yogurt or juices.
Blackberries: Providing about 2 grams of protein per cup, along with antioxidants and fiber, they are good for snacking or adding to other foods.
Kiwi: A cup contributes around 2 grams of protein and is packed with vitamin C and digestive enzymes.
Pomegranate: A half-cup provides about 1.5 grams of protein and antioxidants and can be sprinkled over salads or yogurt.

The Concentrated Power of Dried Fruits

Drying fruits removes water, concentrating nutrients like protein. Dried apricots, raisins, and dried figs are examples that offer higher protein by weight.

Comparison Table: Protein Content in Popular Fruits (per 100g)


Fruit (Fresh)	Protein (grams)	Notes
Guava	2.6	A top source of Vitamin C and fiber.
Passion Fruit	2.2	A cup contains around 5 grams due to volume.
Avocado	2.0	High in healthy fats and potassium.
Jackfruit	1.7	Popular meat substitute with high fiber.
Blackberries	1.4	Rich in antioxidants and vitamins.
Kiwi	1.1	Offers digestive benefits with vitamins C and E.
Banana	1.1	Good source of potassium and magnesium.

How to Maximize Protein Intake with Fruit

Combining high-protein fruits with other protein-rich foods boosts intake. Examples include blending fruits with yogurt or protein powder, adding berries or pomegranate to oatmeal, incorporating avocado into salads, pairing dried fruits with nuts, or using jackfruit in savory dishes.

Conclusion: Fruit as a Supportive Protein Source

Fruits are valuable for vitamins, minerals, fiber, and antioxidants, and some like guava, avocado, and passion fruit also provide protein. While not primary protein sources, they are beneficial when incorporated into a varied diet alongside other protein-rich foods. More data is available from the USDA's FoodData Central.

Frequently Asked Questions

No, it is not possible to meet your daily protein requirements by eating fruit alone. While certain fruits have more protein than others, the amount is relatively low. They should be considered a supplementary source of protein, combined with other high-protein foods like nuts, seeds, legumes, and lean meats.

A one-cup serving of fresh guava provides about 4.2 grams of protein, making it the most protein-dense fresh fruit available. It is also rich in vitamin C and dietary fiber.

Compared to most fruits, avocado contains a good amount of protein, with a medium fruit offering around 4 grams. It also provides a significant dose of healthy fats, fiber, and potassium.

Dried fruits are more concentrated in protein by weight because the water is removed. For example, dried apricots and raisins have a higher protein content per 100 grams than their fresh counterparts. However, this also means they are more concentrated in sugar and calories.

You can add high-protein fruits to your diet by blending them into smoothies with protein powder or Greek yogurt, sprinkling them on top of oatmeal or salads, or pairing them with nuts and seeds for a snack. Unripe jackfruit can also be used in savory recipes as a meat substitute.

Jackfruit is a decent source of plant-based protein for vegans, offering almost 3 grams per cup. However, since it is still much lower in protein than actual meat, it's best to combine it with other protein sources like beans or chickpeas to create a more balanced dish.

Per 100 grams, dried apricots contain more protein (approx. 3.5g) than fresh ones (approx. 0.8g), because drying removes water and concentrates the nutrients. However, the total percentage of calories from protein is higher in fresh apricots due to the lower total energy value.