Which fruit is protein rich? High-protein fruits overview

October 19, 2025 •

2 min read

While fruits are most known for their vitamins and fiber, some surprisingly offer a decent amount of protein to supplement your diet. Finding out which fruit is protein rich is essential for those seeking to maximize their plant-based protein intake and enhance their overall nutrition. Although fruits are not typically primary protein sources like meat or legumes, they can make a valuable contribution to your daily protein goals.

Quick Summary

This article explores the fruits highest in protein, highlighting guava, avocado, and jackfruit, along with other berries and dried fruits. It details their nutritional benefits and provides practical tips for adding them to your daily meals.

Key Points

Guava offers notable protein: One cup of guava provides approximately 4.2 grams of protein.
Dried fruits concentrate protein: Raisins and dried figs have higher protein content by weight.
Avocado provides protein and healthy fats: A medium avocado contains about 4 grams of protein and monounsaturated fats.
Jackfruit is a plant-based option: Jackfruit offers protein, fiber, and B vitamins.
Berries add supplemental protein: Blackberries and raspberries provide protein along with antioxidants and fiber.
Pair fruits for more protein: Combine fruits with other protein sources like nuts, seeds, or yogurt.

Top protein-rich fruits

While fruits aren't typically the first food that comes to mind when thinking about protein, certain varieties offer a notable amount that can contribute to your daily intake. These are particularly beneficial for those following a plant-based diet. High-protein fruits often include tropical varieties and berries.

Guava: A good protein source

Guava is among the fruits with a higher protein content. A single cup provides approximately 4.2 grams of protein, alongside significant amounts of vitamin C, fiber, and antioxidants. Enjoy guava fresh, in fruit salads, smoothies, or with Greek yogurt.

Jackfruit: A versatile option

Jackfruit is known for its use as a meat substitute due to its texture when unripe. It contains protein and is rich in B vitamins, vitamin C, potassium, and magnesium. Unripe jackfruit can be used in savory dishes like tacos, while ripe jackfruit works well in smoothies or desserts.

Avocado: Nutrient-dense and creamy

Avocado is a source of healthy fats, fiber, and protein. A medium avocado can contain around 4 grams of protein, along with vitamins E and C, magnesium, and folate. Enjoy avocado in guacamole, on toast, in salads, sandwiches, or blended into smoothies.

Berries with protein

Certain berries like blackberries and raspberries contribute protein, fiber, and antioxidants.

Dried fruits and protein

Dried fruits like raisins and dried figs offer a concentrated source of protein. However, be mindful of their higher sugar content.

Comparison of protein content in fruits

Here's a comparison of the protein content of various fruits per 100g serving.


Fruit	Protein (g per 100g)	Key Nutritional Benefits
Guava	2.6 g	Excellent source of vitamin C, fiber, and antioxidants.
Avocado	1.9 g	Rich in healthy fats, fiber, and vitamins E and C.
Jackfruit	1.47 g	Good source of fiber, B vitamins, and potassium.
Blackberries	0.88 g	High in fiber, vitamin C, and antioxidants.
Raisins (Dried)	3.3 g	Concentrated source of protein and other nutrients.
Banana	1.1 g	Rich in potassium, fiber, and vitamin B6.

Boosting your fruit-based protein intake

Increase protein by pairing fruits with other protein-rich foods such as dairy or alternatives like yogurt or plant-based milk with chia seeds, including them in savory dishes like salads, dips, curries, or tacos, or creating snacks like mixing dried fruits with nuts for a trail mix.

Conclusion: Incorporating fruit protein

Including protein-rich fruits like guava, jackfruit, and avocado can be a valuable part of a balanced diet alongside other protein sources. They provide essential vitamins, minerals, and fiber.

Frequently Asked Questions

No single fruit provides a complete protein, which contains all nine essential amino acids. To achieve a complete protein, plant-based foods must be combined, such as pairing fruits with nuts, seeds, or legumes.

A medium-sized banana contains a small amount of protein, approximately 1.3 grams. While not a significant source, bananas are rich in potassium, fiber, and other nutrients.

No, it is not possible to meet your daily protein needs from fruits alone. You should supplement them with other protein-rich foods like meat, fish, dairy, legumes, and nuts for a balanced diet.

Avocados provide some protein but are not a primary source for muscle building. They are better known for their healthy fats, which aid in nutrient absorption. For muscle growth, pair them with complete protein sources like chicken, eggs, or Greek yogurt.

Protein from fruits, like other plant-based sources, can be very beneficial, but it is not as concentrated as meat. Animal protein is considered a complete protein, while you must combine multiple plant sources to get all essential amino acids.

Dried figs and zante currants are among the dried fruits with the highest protein content per cup, each providing approximately 4.9 grams.

Yes, children can benefit from high-protein fruits as part of a balanced diet. They offer essential vitamins, minerals, and fiber that support growth, immunity, and healthy eating habits.