Which fruit is the richest source of protein? A Deep Dive into Nutrient-Packed Choices

November 4, 2025 •

4 min read

While fruits are not typically celebrated for their protein content, a surprising fact is that some contain significantly more than others. Learning which fruit is the richest source of protein can help enrich vegetarian, vegan, and omnivorous diets alike with additional nutrients and variety.

Quick Summary

This article explores the fruits with the highest protein levels, comparing contenders like guava, avocado, and jackfruit. It details how dried fruit concentrates protein and provides practical tips for integrating these choices into a healthy, balanced diet.

Key Points

Guava is the top fresh fruit for protein: Providing around 2.6g per 100g, it is one of the highest protein-yielding fresh fruits.
Dried fruits offer concentrated protein: Due to lower water content, options like raisins (3g per 100g) and dried figs have higher protein per weight than fresh fruit.
Avocado and jackfruit are solid contenders: Avocado offers ~2g protein per 100g and healthy fats, while jackfruit provides ~1.7g and versatility as a meat substitute.
Combine fruits with other protein sources: To maximize protein intake, pair high-protein fruits with yogurt, nuts, or seeds rather than relying on fruit alone.
Prioritize a varied diet: While certain fruits are relatively high in protein, a balanced diet including legumes, grains, and nuts is essential for a complete amino acid profile.

Unveiling the Top Protein Fruits

For those seeking to maximize their intake of plant-based protein, understanding which fruits offer the most can be a valuable tool. While no single fruit can replace primary protein sources like legumes, meat, or nuts, certain fruits stand out among their peers. Adding these options to your diet can provide a welcome boost of protein alongside essential vitamins, minerals, and fiber.

Guava: The Tropical Powerhouse

Guava consistently ranks as one of the most protein-rich fresh fruits. A single cup of this tropical fruit can provide over 4 grams of protein, in addition to being an exceptional source of vitamin C and dietary fiber. Its sweet and tangy flavor makes it a versatile ingredient. You can slice it and eat it raw, add it to smoothies, or mix it into yogurt parfaits.

Avocado: The Creamy Contender

Best known for its healthy monounsaturated fats, the avocado also offers a notable amount of protein. A medium-sized avocado contains around 4 grams of protein. This makes it a great addition to salads, toast, or dips like guacamole, providing not only protein but also fiber and a range of vitamins.

Jackfruit: The Versatile Meat Substitute

Jackfruit has gained popularity as a plant-based meat alternative due to its fibrous texture when unripe. A cup of jackfruit provides nearly 3 grams of protein. In addition to protein, it's rich in B vitamins, vitamin C, and potassium. Unripe jackfruit is often used in savory dishes like tacos, curries, and stews, while the ripe fruit can be added to smoothies.

Dried Fruits: A Concentrated Protein Source

Dried fruits have a higher protein concentration by weight compared to their fresh counterparts because their water content has been removed. While a smaller portion is consumed, the per-gram protein content is higher.

Raisins: A popular dried fruit, raisins offer about 3 grams of protein per 100 grams. They are an easy addition to oatmeal, trail mix, or salads for a quick protein and energy boost.
Dried Apricots: Like raisins, dried apricots offer a higher concentration of nutrients. A cup of dried, sulfured apricots provides around 4.4 grams of protein, a significant jump from fresh apricots.
Dried Figs: These offer approximately 3.5 grams of protein per 100 grams, along with fiber and essential minerals.

High-Protein Fruit Comparison

Here is a comparison of the protein content of some high-protein fruits per 100 grams, as reported by various sources:


Fruit (Fresh)	Protein per 100g	Additional Benefits	Notes
Guava	2.6g	High in Vitamin C, fiber, antioxidants	Can be eaten raw or in smoothies
Avocado	1.6-2.0g	Rich in healthy fats, potassium, fiber	Versatile for savory dishes and dips
Jackfruit	1.7g	Good source of B vitamins, Vitamin C, potassium	Unripe jackfruit used as meat substitute
Passion Fruit	2.2g	Antioxidants, Vitamin C	Great for juices and smoothies
Blackberries	1.4-2.0g	High in fiber, Vitamin C, antioxidants	Excellent addition to yogurt or cereal

Maximizing Protein with Fruit Combinations

To truly leverage the protein in these fruits, it is recommended to pair them with other protein-rich foods. This approach can significantly increase your total intake and create more balanced, satisfying meals.

Here are some ideas:

Yogurt Parfait with Guava and Blackberries: Layer Greek yogurt (a great protein source) with chopped guava and a handful of blackberries. Top with nuts or seeds for added protein and crunch.
Avocado Toast with Seeds: Mash avocado onto whole-grain toast and sprinkle with hemp or chia seeds. This combines healthy fats, fiber, and multiple sources of plant-based protein.
Jackfruit Smoothie Bowl: Blend ripe jackfruit with protein powder, a banana, and some almond milk. Garnish with almonds or nuts for extra protein.
Trail Mix with Raisins and Dried Apricots: Create a homemade trail mix with dried fruits and a variety of nuts like almonds and cashews. This is a perfect on-the-go snack.

Beyond Protein: The Holistic Benefits of High-Protein Fruits

Focusing on fruits for protein is only one part of the story. These high-protein fruits offer a host of other nutritional benefits that contribute to overall health. For example, guava's high fiber content aids digestion, while avocado's healthy fats support heart health. Choosing these options means you are not just getting protein but a full package of vitamins, minerals, and antioxidants.

Adopting a varied diet with multiple plant-based protein sources, including grains, beans, nuts, and seeds, is the most effective strategy for meeting your complete amino acid needs. The protein found in fruits, while modest, is a delicious and healthy way to contribute to that diverse intake.

Conclusion: A Delicious Addition to a Balanced Diet

In the quest to determine which fruit is the richest source of protein, guava stands out among fresh fruits, with avocados and jackfruit following closely. However, raisins and other dried fruits offer a higher protein concentration by weight. The key takeaway is not to rely on fruits as a sole protein source but rather to view them as a valuable part of a balanced nutritional strategy. By creatively combining these nutrient-dense fruits with other protein-rich foods, you can enhance your diet with flavor, fiber, and a healthy dose of plant-based protein.

For more detailed nutritional information, resources like the USDA FoodData Central are invaluable.

Frequently Asked Questions

While avocado contains more protein than many other fruits (about 2 grams per 100g), it is not considered a 'high-protein' food. It is, however, an excellent source of healthy fats and other nutrients.

The drying process removes most of the water content from the fruit. This concentrates the nutrients, including protein, resulting in a higher protein-to-weight ratio compared to fresh fruit.

No, it is not recommended to rely solely on fruit for your protein needs. Fruits contain relatively small amounts of protein and should be consumed as part of a varied diet that includes richer sources like legumes, whole grains, nuts, and seeds.

You can increase the protein content of fruit-based snacks by pairing them with other protein sources. For example, add fruits to Greek yogurt, mix them into a trail mix with nuts, or blend them into a smoothie with protein powder.

While generally safe, consuming excessive amounts of certain fruits could pose risks for some individuals. Those with conditions like irritable bowel syndrome (IBS) or kidney issues should be mindful of the high fiber or potassium content in fruits like guava and avocado, and diabetics should monitor sugar intake.

While the protein content doesn't vary drastically, unripe (green) jackfruit is more commonly used in savory dishes as a meat substitute due to its texture. Ripe jackfruit is sweeter and used more in desserts.

Some berries, like blackberries (around 1.4-2g per 100g), offer a decent amount of protein relative to other fruits. However, their contribution is typically modest. They are also packed with fiber and antioxidants.