Which Fruit Has the Highest Protein? Unpacking This Nutrition Diet Question

October 3, 2025 •

4 min read

While fruits are not a primary source of protein, containing on average only 1% of calories from this macronutrient, certain varieties pack a surprising punch for a healthy nutrition diet. Understanding which fruit has the highest protein can be beneficial, especially for those following a plant-based diet or seeking to diversify their nutrient intake.

Quick Summary

This guide explores the fruits with the most protein, revealing that tropical options like guava and passion fruit contain more than common choices. It details how to strategically integrate these nutrient-dense fruits into your daily meals for a balanced diet.

Key Points

Guava is a Top Contender: With over 4 grams of protein per cup, guava is one of the highest-protein fresh fruits available.
Dried Fruit Offers More: Due to water removal, dried fruits like figs and apricots have a higher protein concentration per gram than fresh fruit.
Avocado is Rich in Nutrients: Alongside protein, avocado provides heart-healthy monounsaturated fats, fiber, and vitamins.
Pairing is Best Practice: For a significant protein boost, combine high-protein fruits with other sources like Greek yogurt, nuts, or seeds.
Tropical Fruits Dominate: Passion fruit and jackfruit join guava among the top fruits with notable protein content.
Consider Jackfruit for Vegan Dishes: Its texture makes it an excellent meat substitute in savory recipes.
Don't Overlook Berries: Blackberries and raspberries offer a modest but healthy amount of protein and antioxidants.

The General Rule: Fruits Are Not Protein Powerhouses

Before diving into the contenders for the most protein, it's crucial to set proper expectations. In the grand scheme of protein sources, fruits are not at the top of the list. Foods like meat, eggs, dairy, and legumes contain significantly more protein per serving. The protein in fruits is often considered 'incomplete,' meaning they do not provide all the essential amino acids in sufficient quantities on their own. However, when combined with other plant-based protein sources, they contribute to a well-rounded amino acid profile and offer a wealth of other health benefits.

The Top Contenders: Which Fruit Has the Highest Protein?

Several fruits stand out from the rest in terms of protein content, and they might not be the ones you expect. Tropical fruits, in particular, often take the lead.

Guava

Often cited as one of the most protein-rich fruits, guava is a tropical delight that packs a considerable punch. A single cup of guava contains around 4.2 grams of protein. Beyond its protein content, it is an excellent source of vitamin C, fiber, and antioxidants, making it a superfood for overall health.

Passion Fruit

With a vibrant flavor and edible seeds, passion fruit also ranks high on the list. A single cup can provide up to 5.2 grams of protein, along with significant amounts of fiber and vitamins A and C. Its tart taste makes it a great addition to smoothies and yogurt.

Avocado

Frequently mistaken for a vegetable, the creamy avocado is a fruit that provides a good dose of protein, healthy fats, and fiber. A cup of sliced avocado offers about 3 grams of protein. Because the protein is in the flesh rather than the pit, it's a reliable protein source for savory dishes like salads and toast.

Jackfruit

Known for its ability to mimic meat when cooked, jackfruit is a versatile tropical fruit that delivers around 2.8 grams of protein per cup. Its fibrous texture makes it a popular plant-based substitute for pulled pork or chicken in vegan recipes.

Berries

Certain berries also contribute a decent amount of protein. Blackberries, for instance, contain about 2 grams of protein per cup, along with high levels of antioxidants and fiber. Raspberries offer a slightly lower amount, with around 1.5 grams per cup.

The Effect of Dehydration: Concentrated Protein in Dried Fruits

Water loss during the drying process concentrates nutrients, including protein, making dried fruits a more protein-dense option by weight than their fresh counterparts. For example, dried figs contain 3.3 grams of protein per 100 grams, whereas fresh figs offer only about 0.8 grams. Similarly, a cup of dried apricots has a much higher protein concentration than fresh ones. It's worth noting that this also concentrates the natural sugars, so moderation is key.

Fresh vs. Dried Fruit: A Nutritional Comparison

To highlight the nutritional differences, let's compare some common fruits in their fresh and dried forms based on a 100-gram serving:


Fruit (100g)	Protein (g)	Fiber (g)	Key Nutrient	Considerations
Fresh Guava	2.6	5.4	Vitamin C	High water content, lower calories
Fresh Apricot	1.4	2.0	Vitamin A	High water content, lower calories
Dried Apricot	3.5	7.3	Potassium	Concentrated protein and sugar
Fresh Figs	0.8	2.9	Manganese	Good for digestion
Dried Figs	3.3	9.8	Calcium	Higher sugar content
Fresh Avocado	2.0	6.7	Healthy Fats	Excellent source of healthy fats
Fresh Blackberry	1.4	5.3	Antioxidants	Great for snacking
Raisins	3.2	3.7	Iron	Calorie-dense snack

Practical Ways to Incorporate High-Protein Fruits

Since fruits are generally not a standalone protein source, the best strategy is to pair them with other protein-rich foods. This approach enhances satiety and provides a more complete range of nutrients. Here are some simple ideas:

Smoothie Boost: Blend guava or passion fruit pulp with Greek yogurt, chia seeds, and a handful of nuts for a creamy, protein-packed breakfast.
Toppings: Slice avocado onto whole-grain toast and top with pumpkin seeds. Add blackberries to a bowl of cottage cheese or oatmeal.
Salads: Toss jackfruit, pomegranate arils, or sliced apricots into a green salad with chickpeas or grilled chicken.
Meat Alternatives: Use unripe jackfruit in savory dishes like tacos, curries, or barbecue sandwiches. It easily absorbs the flavors of marinades and spices.
Snacks: Create a trail mix with dried apricots, raisins, and a variety of nuts for a portable, energy-boosting snack.

Conclusion

While it's important to remember that no fruit will single-handedly meet your daily protein requirements, certain varieties offer a surprising and valuable contribution. Guava, passion fruit, avocado, and jackfruit lead the pack, while dried fruits provide a concentrated boost. By strategically incorporating these options into a balanced diet, perhaps paired with sources like nuts, seeds, and yogurt, you can enhance your nutrient intake and enjoy delicious, wholesome meals. For more detailed information on nutrient values, authoritative resources like the USDA's FoodData Central are invaluable.

Frequently Asked Questions

Among fresh fruits, guava typically has the highest protein content per 100 grams, with about 2.6 grams. Passion fruit also ranks highly with 2.2 grams per 100 grams.

Avocados contain more protein than bananas. A cup of sliced avocado has around 3 grams of protein, while a medium banana contains about 1.3 grams.

No, fruits are not a primary source of protein. They are an excellent source of vitamins, minerals, fiber, and antioxidants, but they should not be relied upon to meet daily protein needs. They are best used to supplement other protein-rich foods.

The best way to increase protein intake with fruits is by pairing them with other protein-rich foods. For example, add berries to Greek yogurt, mix dried fruits with nuts in a trail mix, or blend high-protein fruits into a protein shake.

Dried fruits have more protein per gram simply because the water has been removed, concentrating the nutrients. A 100-gram serving of dried fruit will have a higher protein count than the same weight of fresh fruit.

For a fruit, jackfruit is relatively high in protein, with around 2.8 grams per cup. Its unique fibrous texture also makes it a popular plant-based meat alternative in many recipes.

No, you cannot get all your protein from fruits. A balanced vegan diet should include a variety of plant-based sources like legumes, seeds, nuts, and whole grains to ensure adequate protein intake and a complete amino acid profile.