What Juice Is the Highest in Protein? A Guide to Boosting Your Drink

October 9, 2025 •

4 min read

Most pure fruit and vegetable juices contain only a minimal amount of protein, with a standard cup of orange juice, for example, offering just about 2 grams. Achieving a high-protein juice is more about smart additions than the base itself, turning it into a nutrient-dense blended beverage or smoothie.

Quick Summary

The protein content of standard juices is very low, as most protein is found in the fibrous pulp. To make a truly high-protein drink, you must blend protein-rich ingredients like powders, seeds, or yogurt into your juice base for a significant nutritional boost.

Key Points

Pure juice is not high in protein: Juicing removes most of the fiber and protein found in the pulp and seeds of fruits and vegetables.
The highest protein fruits are best blended: Fruits like guava, avocado, and jackfruit offer more protein than others, but must be consumed whole or blended to retain it.
Protein powder is the most direct protein boost: Adding a scoop of whey or plant-based protein powder is the simplest way to get a significant protein increase in your drink.
Dairy options add creaminess and protein: Greek yogurt and cottage cheese blend well into smoothies, providing both high protein and a thick, creamy texture.
Seeds and nut butters provide healthy fats and protein: Chia seeds, hemp hearts, and almond or peanut butter are excellent additions for extra protein, fiber, and healthy fats.
Smoothies are the best vehicle for high-protein 'juice': By blending ingredients instead of straining them, you can create a truly high-protein, nutrient-dense beverage.

The Lowdown on Protein in Pure Juices

It is a common misconception that all beverages derived from fruits and vegetables are excellent sources of all macronutrients. The truth is, standard juicing processes, which remove pulp and fiber, also strip away the majority of the protein content. Protein is most concentrated in the fibrous components, seeds, and skins of fruits and vegetables, which are discarded during the juicing process. A good example is orange juice, one of the more popular juices; it offers a notable amount of vitamin C and potassium, but its protein count remains very low. This makes it an inefficient choice for those actively seeking high-protein dietary sources. Vegetables like kale and spinach do contain protein, but when juiced, the amount per glass is negligible compared to other sources.

High-Protein Fruits vs. Juice

While no pure fruit juice is inherently high in protein, some whole fruits contain more protein than others. This is an important distinction, as these fruits are better utilized in a blended form (smoothie) rather than a strained juice.

Guava: This tropical fruit is a protein powerhouse, offering approximately 4.2 grams per cup. It’s also rich in fiber and vitamin C.
Avocado: Uniquely high in healthy fats, a cup of sliced or mashed avocado provides about 3 grams of protein. Its creamy texture makes it an ideal smoothie base.
Jackfruit: Often used as a plant-based meat alternative, this versatile fruit packs about 2.8 grams of protein per cup.
Passion Fruit: Known for its tart flavor and antioxidants, passion fruit contributes around 2.2 grams of protein per 100g serving.

To capture this protein, you must consume the whole fruit, not just its strained liquid. This is why high-protein drinks are almost always smoothies, where the entire ingredient is blended, retaining all its nutritional value.

The Best Add-Ins to Create a High-Protein Blend

The most reliable way to create a high-protein 'juice' is by transforming it into a nutrient-rich smoothie. Here are some of the most effective ingredients to mix with a juice or fruit/vegetable base.

Protein Powders: A scoop of protein powder, whether whey-based for animal protein or pea, hemp, or brown rice for vegan options, is the most direct method to boost protein. It can add 15-25 grams or more per serving.
Greek Yogurt: Plain, unsweetened Greek yogurt adds a rich, creamy texture and can provide 15-18 grams of protein per serving. It also offers probiotics for gut health.
Cottage Cheese: With a mild flavor and high protein content (around 21 grams per ¾ cup), cottage cheese blends surprisingly well into creamy, thick smoothies.
Silken Tofu: For a plant-based, creamy option, silken tofu is an excellent choice. It has a mild flavor that won’t overpower other ingredients and provides about 10 grams of protein per half cup.
Nut Butters and Seeds: Peanut butter, almond butter, and seeds like chia, hemp, and flax are fantastic for adding both protein and healthy fats. Two tablespoons of peanut butter add about 8 grams of protein, while two tablespoons of hemp hearts offer 15 grams.
Oats: A half cup of rolled oats adds fiber and around 5 grams of protein, while also helping to thicken your blend.

Comparison Table: Pure Juice vs. Protein-Enhanced Smoothie


Feature	Pure Orange Juice (1 cup)	Protein-Enhanced Smoothie (1 serving)
Protein Content	~2g	~20-30g+ (varies)
Preparation Method	Strained liquid	Whole foods blended
Fiber Content	Low	High
Main Benefit	Vitamins (C), hydration	Protein, fiber, nutrients, satiety
Added Ingredients	None	Protein powder, yogurt, nuts, seeds
Satiety Level	Low	High

How to Create a High-Protein Juice (Smoothie)

Here is a simple, effective recipe to get started with your high-protein blended drinks.

Protein-Powered Green Smoothie

1 cup liquid base (almond milk, unsweetened soy milk, or a green juice blend)
1 scoop (25g) unflavored or vanilla plant-based protein powder
1 frozen banana
1 handful of spinach or kale
1 tablespoon chia seeds
1 tablespoon almond butter
Handful of ice cubes (optional)

Combine all ingredients in a high-speed blender. Blend until completely smooth. You can find detailed nutritional information for most whole foods on the USDA FoodData Central website.

Conclusion

While a true high-protein 'juice' is not feasible due to the nature of juicing, creating a protein-rich smoothie is a simple and delicious alternative. By adding concentrated protein sources like powders, Greek yogurt, or seeds to your favorite fruit and vegetable bases, you can significantly increase the protein content of your drink. This approach provides a satisfying, nutrient-dense beverage that supports muscle growth and keeps you full for longer, proving that the highest protein 'juice' is actually a creatively blended smoothie. It's an ideal solution for anyone looking to optimize their nutrition on the go.

Frequently Asked Questions

Pure fruit juice is low in protein because the juicing process extracts the liquid from the fruit, leaving behind the pulp, seeds, and fibrous material where most of the protein is stored.

Among fruits, guava, passion fruit, avocado, and jackfruit contain the highest protein content. However, this protein is only retained if you consume the whole fruit or blend it into a smoothie.

The most effective way to add protein is by mixing in a scoop of protein powder (whey, pea, or hemp), Greek yogurt, silken tofu, nut butter, or seeds like chia or hemp hearts.

Yes, using milk as your liquid base instead of water or juice can significantly increase the protein. Cow's milk offers about 8g of protein per cup, and some plant-based options like soy milk and pea milk are also protein-rich.

While vegetables like spinach and kale contain some protein, the amount is minimal once they are juiced. The concentration is simply not high enough to make it a significant protein source in a standard serving.

Vegans can use plant-based protein powders (pea, hemp, or brown rice), silken tofu, nut butters, and seeds like chia or hemp hearts to boost the protein content of their smoothies.

To avoid a gritty or chalky texture, it is best to use a high-speed blender instead of stirring. Soaking seeds like chia or flax in water first also helps achieve a smoother consistency.