Which Fruit Gives the Maximum Protein? A Guide to High-Protein Fruits

November 13, 2025 •

3 min read

While most people don't think of fruit as a protein source, the tropical fruit guava provides a surprising amount, with up to 4.2 grams per cup. While this won't fulfill all your needs, incorporating these select high-protein fruits can add valuable nutrients to your diet.

Quick Summary

Guava consistently ranks as the fruit highest in protein, followed by options like jackfruit and avocado. These fruits, while not primary protein sources, are excellent complements to a balanced diet.

Key Points

Guava is the highest-protein fruit: Providing over 4g per cup, guava leads the list of high-protein fruits.
Dried fruits offer concentrated protein: Removing water from fruits like apricots and figs concentrates their protein, fiber, and sugar content.
Jackfruit is a meat alternative: Its fibrous texture makes it a popular plant-based substitute for dishes like tacos or pulled pork, offering a decent protein boost.
Avocado provides healthy fats and protein: This versatile fruit is known for its heart-healthy fats but also contains a good amount of protein.
Fruits are supplementary protein sources: They should complement a diet rich in other protein sources like legumes, nuts, and seeds, not replace them.
Pairing is key for protein: Combining high-protein fruits with other protein-rich foods, such as adding berries to Greek yogurt, can maximize your intake.

Guava: The Protein Champion of the Fruit World

Based on nutritional data, guava is the fruit that gives the maximum protein, with a single cup providing over 4 grams. This nutrient-dense tropical fruit is not only a good source of protein for a plant-based food but is also rich in vitamin C, fiber, and antioxidants. Guava is a versatile ingredient that can be eaten on its own or added to smoothies and fruit salads for a protein and nutrient boost.

Other Notable High-Protein Fruits

While guava is the leader, several other fruits offer a respectable amount of protein that can contribute to your daily intake. These are great options for vegetarians, vegans, or anyone looking to add more variety to their diet.

Jackfruit

This large, spiky fruit is well-known as a popular vegan meat substitute due to its meaty texture when cooked. A cup of raw jackfruit provides nearly 3 grams of protein. It is also high in B vitamins, vitamin C, and fiber, and readily absorbs the flavors of other ingredients, making it ideal for savory dishes like tacos or curries.

Avocado

Often mistaken for a vegetable, avocado is a fruit that is famous for its healthy monounsaturated fats. A cup of sliced avocado contains about 3 grams of protein. It is also packed with potassium, fiber, and vitamins, and its creamy texture makes it a perfect addition to salads, toast, and smoothies.

Blackberries and Raspberries

Berries, particularly blackberries, offer more protein than you might expect. A cup of blackberries contains about 2 grams of protein, along with an impressive amount of fiber and antioxidants. Raspberries are also relatively high, with a cup providing around 1.5 grams. Adding these to yogurt or oatmeal is an easy way to increase both protein and fiber.

Dried Fruits

One of the best ways to get a more concentrated dose of protein from fruit is by opting for dried varieties. Because the water has been removed, the nutrients, including protein, are more concentrated.

Dried Figs: A cup of dried figs provides a significant protein content, around 4.9 grams.
Zante Currants: One cup contains about 4.9 grams of protein, making it another strong contender.
Dried Apricots: Per cup, dried apricots deliver more protein than their fresh counterparts, with a protein count of approximately 4.4 grams.

The Importance of a Balanced Diet

It is crucial to remember that fruits, even the high-protein ones, should not be your sole or primary source of protein. They should be part of a balanced diet that includes other protein-rich foods like legumes, nuts, seeds, and lean meats or dairy, depending on your dietary needs. The protein in fruits is often less bioavailable than that from animal products, meaning the body doesn't absorb it as efficiently. However, pairing fruits with other high-protein sources, like adding berries to Greek yogurt or avocado to a salad with chicken, can be an effective strategy.

Protein-Rich Fruits Comparison (per 100g)

To get a clearer picture of how these fruits compare, here is a breakdown based on USDA data. Keep in mind that protein content can vary based on ripeness and other factors.


Fruit (Raw)	Protein (per 100g)
Guava	2.6g
Passion Fruit	2.2g
Avocado	2.0g
Jackfruit	1.7g
Pomegranate	1.7g
Apricot	1.4g
Blackberries	1.4g
Kiwifruit	1.1g
Banana	1.1g

Conclusion: A Supplement, Not a Substitute

While no fruit can compete with meat or legumes as a primary protein source, guava stands out as the fruit that gives the maximum protein. Other fruits like jackfruit and avocado also provide valuable amounts. The key takeaway is to view these foods as excellent protein-boosting components in a well-rounded diet, not as a replacement for traditional high-protein sources. Their benefits extend far beyond just protein, offering essential vitamins, fiber, and antioxidants for overall health. By intelligently incorporating these fruits into your meals and snacks, you can make tasty strides toward meeting your nutritional goals. For detailed information on food nutrient values, you can consult sources like the USDA FoodData Central.

Frequently Asked Questions

No, no single fruit is a complete protein source. Complete proteins contain all nine essential amino acids, which are typically found in animal products and a combination of plant-based foods.

Yes, per unit of weight, dried fruits often have more protein and other nutrients than fresh fruits because the water has been removed. However, their sugar and calorie content are also concentrated.

To maximize protein intake, pair high-protein fruits like guava, avocado, or blackberries with other protein-rich foods. Good pairings include adding fruit to Greek yogurt, cottage cheese, or smoothies with protein powder.

You can add high-protein fruits to your meals by blending them into smoothies, dicing them for fruit or green salads, mashing avocado for toast or guacamole, or topping oatmeal with berries.

Avocado is a good supplemental protein source for a fruit, providing about 3 grams per cup. However, it is primarily valued for its healthy fats, fiber, and other vitamins.

Bananas contain significantly less protein than guava. A medium banana has about 1.3 grams of protein, while a cup of guava contains over 4 grams.

Jackfruit's texture can convincingly replace meat in recipes, but its protein content is much lower. It should not be relied upon as a primary protein source, especially for those on a vegetarian or vegan diet.