Which Fruit Gives You the Most Protein?

November 12, 2025 •

3 min read

While most people associate protein with meat and dairy, some fruits offer a surprising protein boost. This article explores which fruit gives you the most protein, highlighting tropical standouts like guava, passion fruit, and jackfruit, and provides practical ways to add them to your meals.

Quick Summary

This guide ranks the top fruits highest in protein, identifying guava as the frontrunner. It details the protein content of passion fruit, jackfruit, and avocado, and provides practical advice on integrating these fruits into a balanced diet to help meet nutritional goals.

Key Points

Guava is the protein king: Guava provides the most protein of all common fruits, with a cup offering around 4.2 grams.
Tropical fruits lead the pack: Tropical varieties like passion fruit (5.2g/cup), jackfruit (2.8g/cup), and avocado (3.0g/cup) are among the highest in protein.
Consider dried fruits: Removing water concentrates protein; for example, dried figs contain more protein per cup than most fresh fruits.
Combine with other sources: For maximum protein benefit, pair these fruits with protein-rich foods such as yogurt, nuts, or seeds.
Not a primary source: While helpful, fruits should supplement, not replace, primary protein sources like legumes, meat, and dairy.

Guava: The Unrivaled Protein Powerhouse

Among common, everyday fruits, the tropical guava stands out with the highest protein content. A single cup of guava offers an impressive 4.2 grams of protein, a significant amount for a fruit. In addition to being a protein powerhouse, guava is rich in fiber, antioxidants, and is an exceptional source of vitamin C, containing several times the daily recommended intake. Its edible skin and seeds contribute to its high fiber count, supporting digestive health. Guava can be enjoyed in a variety of ways, from eating it raw with a sprinkle of salt to blending it into smoothies or using it to make jams and jellies.

Other High-Protein Fruit Contenders

While guava may take the top spot, several other fruits offer notable protein contributions, especially when looking for plant-based sources.

Passion Fruit

Passion fruit, particularly the granadilla variety, provides a substantial protein punch. One cup contains about 5.2 grams of protein and an astonishing 24.5 grams of fiber, covering most of your daily needs. The fruit is best enjoyed by scooping out the pulpy, seed-filled interior and adding it to yogurt, smoothies, or desserts.

Jackfruit

This large, spiky tropical fruit is increasingly popular as a meat substitute due to its texture when young. A cup of jackfruit contains around 2.8 grams of protein. Its mild flavor makes it highly versatile, absorbing the flavors of marinades and spices, making it ideal for curries, tacos, and savory dishes.

Avocado

Avocado is often mistaken for a vegetable but is a savory fruit packed with healthy fats, fiber, and protein. A medium avocado offers around 4 grams of protein, which can be easily incorporated into salads, toast, or smoothies. Its monounsaturated fats also help your body absorb fat-soluble vitamins.

Berries and Dried Fruits

Berries, particularly blackberries and raspberries, also contribute to protein intake. Blackberries contain about 2 grams of protein per cup, while raspberries offer around 1.5 grams. When water is removed through drying, the protein content of fruits becomes more concentrated. Dried figs, for example, have about 4.9 grams of protein per cup, and raisins provide a notable amount per serving.

A Comparison of Protein Content in Fruits

Here is a table comparing the approximate protein content of some common fruits per cup serving, based on USDA data.


Fruit	Protein (per cup)	Notes
Guava	4.2 g	Top source; rich in Vitamin C and fiber
Passion Fruit	5.2 g	Highest protein by cup; exceptionally high in fiber
Jackfruit	2.8 g	Popular meat substitute in plant-based cooking
Avocado	3.0 g	Savory fruit with healthy fats and fiber
Pomegranate Arils	2.9 g	Arils (seeds) are crunchy and antioxidant-rich
Blackberries	2.0 g	High in fiber and antioxidants
Apricots (fresh)	2.2 g	Contains beta-carotene; dried version is more concentrated
Kiwi	2.1 g	Supports digestion and immunity with Vitamin C
Banana	1.6 g	Well-known for potassium; provides a small protein amount
Raspberries	1.5 g	Good source of fiber and vitamin C

Integrating High-Protein Fruits into Your Diet

Simply adding these fruits to your daily meals can naturally enhance your protein consumption. For a filling breakfast, mix guava or berries into Greek yogurt or cottage cheese. For a satisfying snack, pair sliced avocado with a handful of nuts or seeds. Jackfruit can be used as a vegan-friendly substitute for pulled pork in tacos or sandwiches. Consider blending high-protein fruits with a scoop of protein powder for a post-workout smoothie. The key is to see these fruits as a nutritional supplement to your diet rather than the primary source of protein.

Conclusion: More Than Just a Sweet Treat

While fruit is not a replacement for traditional protein sources like meat, legumes, and dairy, certain varieties offer a significant contribution. Guava, passion fruit, jackfruit, and avocado provide a surprising amount of protein, alongside other critical nutrients like fiber, vitamins, and antioxidants. By strategically incorporating these fruits into your diet, you can enjoy a more varied, flavorful, and nutritionally robust eating plan. Remember to pair them with other protein-rich foods to build complete and satisfying meals. For further guidance on nutritional needs, it is always recommended to consult with a registered dietitian.

Visit the USDA FoodData Central for more nutritional information on various foods.

Frequently Asked Questions

No single fruit provides all nine essential amino acids to be considered a complete protein, though some come close. To get a complete protein, you should combine fruits with other plant-based sources like nuts, seeds, or legumes.

Yes, for a fruit, avocado is a good source of protein, with a medium fruit containing around 4 grams. It also provides healthy fats, fiber, and potassium, making it a very nutritious addition to your diet.

No, you cannot get all your daily protein from fruit alone. Even the highest-protein fruits contain only a few grams per serving. It's best to use them to supplement your intake from a variety of sources.

A medium-sized banana contains approximately 1.3 grams of protein. While not a high-protein option, it contributes a small amount along with its well-known potassium content.

The best high-protein fruits for vegans include guava, jackfruit, and passion fruit. Jackfruit is particularly versatile as a meat substitute, and all can be added to smoothies and meals with other protein sources.

To add more protein to a fruit smoothie, blend high-protein fruits like guava, passion fruit, or avocado with a scoop of protein powder, Greek yogurt, or a handful of nuts or chia seeds.

Some berries, like blackberries and raspberries, contain a modest amount of protein, around 1.5 to 2 grams per cup. They also provide significant amounts of fiber and antioxidants.