Which Fruit Is Very Rich in Protein? A Comprehensive Guide

December 5, 2025 •

4 min read

While fruits are not traditionally categorized as high-protein foods, a standout fact is that certain varieties contain a surprisingly significant amount. For those seeking plant-based protein sources, understanding which fruit is very rich in protein can be a valuable dietary tool. Some tropical and dried options, in particular, offer more protein per serving than others.

Quick Summary

Guava consistently ranks as one of the most protein-dense fruits available. Avocado is another excellent choice, also providing healthy fats. Other notable options include jackfruit, blackberries, and dried fruits, which offer a concentrated protein boost for a balanced diet.

Key Points

Guava is the richest fruit in protein: With over 4 grams per cup, guava is a powerhouse of protein among fruits.
Avocado offers protein and healthy fats: A medium avocado provides around 4 grams of protein, along with beneficial monounsaturated fats.
Jackfruit is a popular vegan meat substitute: It offers a good amount of protein for a fruit, at nearly 3 grams per cup.
Dried fruits contain concentrated protein: Removing water from fruits like apricots and raisins increases their protein content per gram, making them nutrient-dense snacks.
Combine fruits with other protein sources: For maximum benefit, pair protein-rich fruits with Greek yogurt, nuts, or seeds in smoothies and salads.
Don't rely solely on fruit for protein: While useful contributors, fruits should complement rather than replace primary protein sources like legumes and animal products for a balanced diet.

Understanding Protein in Fruits

For many, the thought of protein brings to mind animal products, legumes, or nuts. Fruits are often celebrated for their vitamins, minerals, and antioxidants, but their protein content is generally low. However, some fruits offer more than just a trace amount, making them useful contributors to daily protein intake, especially for those on a vegetarian or vegan diet. Protein is an essential macronutrient vital for building and repairing tissues, making enzymes and hormones, and supporting immune function. Incorporating these specific fruits can help round out a diet rich in plant-based proteins.

The Top Contender: Guava

Without a doubt, guava tops the list as one of the most protein-rich fruits you can eat. A single cup of this tropical fruit can provide over 4 grams of protein, a remarkable amount for a fruit. Guava is also an outstanding source of dietary fiber and contains more vitamin C than an orange. This makes it a nutrient-dense powerhouse that supports immune health and digestion while contributing to your protein goals.

Avocado: More Than Just Healthy Fats

While often celebrated for its healthy monounsaturated fats, the creamy avocado also delivers a respectable amount of protein. A single, medium-sized avocado contains around 4 grams of protein, which is on the higher end for fruits. It's a versatile ingredient that can be enjoyed in savory dishes like guacamole and salads or blended into smoothies for a rich, protein-filled texture.

Other High-Protein Fruit Contenders

Beyond the top two, several other fruits offer a notable protein content. Incorporating these into your diet adds both protein and a wide array of vitamins and antioxidants.

Jackfruit: This large, tropical fruit has gained popularity as a meat substitute due to its unique, stringy texture when cooked. One cup of jackfruit provides nearly 3 grams of protein. It's also a good source of B vitamins and potassium.
Blackberries: These small but mighty berries contain around 2 grams of protein per cup and are also packed with fiber and antioxidants.
Passion Fruit: A lesser-known but powerful option, passion fruit offers over 5 grams of protein per cup, along with a high concentration of fiber and vitamins.
Kiwi: The small, fuzzy kiwi contains almost 2 grams of protein per cup and is also a great source of Vitamin C and K.
Apricots: Fresh apricots offer a decent protein boost, while their dried counterparts provide an even more concentrated dose due to the removal of water.

The Concentration Effect of Dried Fruits

Dried fruits are an excellent way to get a concentrated dose of nutrients, including protein. As water is removed during the drying process, the protein content per gram becomes significantly higher than in fresh fruit. Dried apricots and raisins are particularly good examples, making them convenient, protein-rich additions to trail mix or oatmeal.

Fresh vs. Dried Fruit Protein Comparison

To illustrate the difference, here is a comparison table showing the approximate protein content of popular fresh and dried fruits per cup.


Fruit Type	Protein (per 1 cup)	Form	Notes
Guava	~4.2 g	Fresh	Also rich in Vitamin C and fiber.
Avocado	~4.0 g	Fresh (cubed)	Rich in healthy fats and potassium.
Jackfruit	~2.8 g	Fresh (sliced)	Often used as a meat substitute.
Apricots	~4.4 g	Dried (halves)	Concentrated protein, but also higher in sugar.
Apricots	~2.2 g	Fresh (sliced)	A good source of antioxidants.
Raisins	~3.0 g	Dried	Higher protein per gram due to dehydration.
Blackberries	~2.0 g	Fresh	Contains fiber and antioxidants.
Kiwi	~2.0 g	Fresh (sliced)	High in Vitamin C and K.

Maximize Your Fruit Protein Intake

To make the most of the protein in these fruits, consider pairing them with other protein sources. This creates a balanced, filling meal or snack.

Smoothies: Blend guava or avocado with a scoop of protein powder, Greek yogurt, or a handful of nuts for a quick, high-protein drink.
Yogurt Bowls: Mix fresh berries, pomegranate arils, or sliced kiwi into Greek yogurt or cottage cheese. Top with chia seeds or almonds for an extra boost.
Salads: Add slices of avocado or pomegranate seeds to a leafy green salad with chickpeas and grilled chicken for a complete meal.
Snacks: Combine dried apricots, raisins, and dried figs with mixed nuts and seeds for a custom trail mix.

Conclusion: Making the Most of Fruity Protein

While fruits will never replace primary protein sources like legumes or lean meats, certain varieties like guava, avocado, and jackfruit offer a valuable and often overlooked protein contribution. For those on plant-based diets or simply seeking to diversify their protein intake, these fruits are excellent choices. By strategically incorporating both fresh and dried high-protein fruits into meals and snacks, you can easily boost your daily protein consumption while enjoying a wealth of other health benefits. Combining them with nuts, seeds, and yogurt maximizes their impact and creates delicious, nutrient-dense meals. For reliable nutritional data, always check official sources like the USDA FoodData Central.

Which fruit is very rich in protein?: FAQs

Frequently Asked Questions

Guava has the highest protein content of all fruits, with a single cup providing over 4 grams.

Yes, for a fruit, avocado is a good source of protein, with a medium avocado containing approximately 4 grams. It's also rich in healthy fats and fiber.

Jackfruit contains a relatively high amount of protein for a fruit, offering nearly 3 grams per cup. This makes it a popular meat alternative in plant-based dishes.

Dried fruits have more protein per gram because the water is removed during the drying process, concentrating the nutrients. For example, dried apricots are a more protein-dense snack than fresh ones.

Besides guava and avocado, other fruits that offer a decent amount of protein include passion fruit (over 5g/cup), blackberries (2g/cup), and kiwi (almost 2g/cup).

To boost protein in your smoothies, blend in guava or avocado, and add complementary high-protein ingredients like Greek yogurt, milk, protein powder, or a spoonful of almond butter.

No, you cannot get all your daily protein from fruits. While some fruits contribute protein, they are not a primary source. For a balanced diet, they should be supplemented with other protein-rich foods like legumes, nuts, and whole grains.