Which Fruit Has the Highest Protein per 100g? A Nutritional Look

November 2, 2025 •

2 min read

While fruits are not typically known for high protein content, some varieties offer a notable amount per 100g. Identifying these fruits can be beneficial for those looking to diversify protein sources or support plant-based diets.

Quick Summary

This guide reveals the fruits offering the most protein per 100g, comparing fresh and dried options and suggesting ways to incorporate them into your diet for added nutritional value.

Key Points

Guava: This tropical fruit is notable for its protein content, providing around 2.6g per 100g.
Dried Fruits: Concentrated protein is found in dried fruits; dried apricots have about 3.5g, raisins 3.2g, and dried figs 3.3g per 100g.
Avocado: Providing approximately 2.0g of protein per 100g, avocado also offers healthy fats and potassium.
Jackfruit: Often used as a meat substitute, jackfruit contains about 1.7g of protein per 100g.
Dietary Role: These fruits should complement other protein sources in a balanced diet.

Incorporating a variety of foods is key to a balanced diet, and while fruits are primary sources of vitamins, minerals, and fiber, some also contribute a modest amount of protein. Understanding which fruits are higher in protein can help individuals, especially those following plant-based diets, make informed choices.

Protein Content in Fresh Fruits

The protein content in fresh fruits varies. Guava stands out, providing approximately 2.6g of protein per 100g. Other fresh fruits with notable protein include avocado (about 2.0g per 100g) and jackfruit (around 1.7g per 100g). While these amounts are not comparable to animal sources, they can contribute to overall daily intake.

Dried Fruits and Protein Concentration

Drying fruit removes water, which concentrates nutrients, including protein. This results in dried fruits generally having a higher protein content per 100g than their fresh counterparts. For example, dried apricots contain about 3.5g of protein per 100g, raisins approximately 3.2g, and dried figs around 3.3g per 100g. However, drying also concentrates sugars and calories, so portion control is important.

Comparing Protein in Fruits (per 100g)


Fruit (Type)	Approximate Protein per 100g	Other Key Nutrients
Dried Apricots (Dried)	3.5g	Vitamin A, Fiber
Figs (Dried)	3.3g	Fiber, Magnesium
Raisins (Dried)	3.2g	Iron, Potassium
Passion Fruit (Fresh)	2.8g	Fiber, Antioxidants
Guava (Fresh)	2.6g	Vitamin C, Fiber
Avocado (Fresh)	2.0g	Healthy Fats, Potassium
Jackfruit (Fresh)	1.7g	Vitamin C, B Vitamins
Blackberries (Fresh)	1.4g	Fiber, Vitamin C
Raspberries (Fresh)	1.2g	Fiber, Vitamin C
Bananas (Fresh)	1.1g	Potassium, Vitamin B6

Ways to Include High-Protein Fruits

High-protein fruits can be easily added to meals and snacks. Incorporate guava or avocado into smoothies, add dried fruits to trail mixes or parfaits, or use jackfruit as a plant-based alternative in savory recipes.

Important Considerations

Fruits high in protein should be consumed as part of a varied diet that includes other protein sources. While beneficial, they are not a substitute for complete protein sources like legumes, nuts, seeds, and lean meats. Consider the overall nutritional value, including fiber and healthy fats.

Conclusion

Guava is among the fresh fruits with a relatively high protein content per 100g. Dried fruits like apricots, raisins, and figs offer a more concentrated protein amount due to the removal of water. Including these fruits can support your dietary protein goals, especially when combined with other protein-rich foods.

Frequently Asked Questions

Guava typically has the highest protein content among commonly consumed fresh fruits, offering about 2.6 grams per 100g.

Yes, dried fruits generally have a higher protein content per 100g compared to fresh fruits because the water is removed, concentrating the nutrients.

Avocado is botanically a fruit and provides a relatively high amount of protein for a fruit, with around 2.0 grams per 100g, along with healthy fats.

Jackfruit contains approximately 1.7 grams of protein per 100g. Its texture makes it a popular plant-based meat alternative.

Some berries, like blackberries (1.4g/100g) and raspberries (1.2g/100g), offer some protein, but they are not the highest among fruits.

No, fruits should be considered supplementary sources of protein. You need to include other protein-rich foods like legumes, nuts, seeds, and animal products to meet your total daily protein requirements.

You can add them to smoothies, mix dried fruits into snacks, use avocado on toast or in salads, or prepare jackfruit in savory dishes as a meat substitute.

Fruits high in fiber, such as guava, may cause digestive discomfort like bloating or gas in some individuals if eaten in large amounts.