Which fruit packs as much protein as an egg?

December 11, 2025 •

3 min read

While fruit is not typically known as a protein powerhouse, a one-cup serving of passion fruit contains about 5 grams of protein. This means that passion fruit is the fruit that packs as much protein as an egg, which contains an average of 6 to 7 grams of protein. This comparison highlights that while some fruits offer a notable protein boost, they are not a primary source compared to animal products like eggs.

Quick Summary

Several fruits provide a surprising amount of protein that can contribute to your daily intake. Passion fruit and guava are top contenders, while avocado and jackfruit also offer a notable boost. These fruits are nutrient-dense and can easily be incorporated into smoothies, snacks, and salads.

Key Points

Passion Fruit is the Top Contender: A one-cup serving of passion fruit contains about 5 grams of protein, almost as much as a 6-gram large egg.
High-Protein Fruit Options Exist: Other fruits like guava, avocado, jackfruit, and pomegranate offer notable amounts of protein, typically between 3 and 4.5 grams per cup.
Dried Fruit Offers Concentrated Protein: Because the drying process removes water, dried fruits like apricots and raisins have a higher protein concentration per 100 grams than their fresh counterparts.
Pair Fruit with Other Protein Sources: To effectively increase protein intake, combine these fruits with foods like yogurt, nuts, and seeds, as fruits alone are not a major protein source.
Fruits Provide Vital Nutrients: Beyond protein, these fruits deliver essential vitamins, fiber, and antioxidants that are crucial for overall health and disease prevention.
Balance is Key: Relying exclusively on fruit for protein is not recommended. A varied diet with complete protein sources from meat, dairy, and legumes is essential.

Passion Fruit: The Surprising Star

When it comes to fruit protein, passion fruit stands out. A one-cup serving of this tropical delight contains approximately 5 grams of protein, bringing it remarkably close to the 6 to 7 grams found in a large egg. But the benefits don't stop there. This fruit is also rich in fiber, vitamins C and A, and potassium. Its sweet-tart flavor makes it a versatile ingredient, perfect for mixing into yogurt, blending into smoothies, or eating raw with a spoon. For those following a plant-based diet, passion fruit offers a flavorful and nutrient-dense way to supplement protein intake.

Other Contenders: More High-Protein Fruits

While passion fruit may be the frontrunner, several other fruits also deserve recognition for their protein content. These options can help diversify your protein sources and provide a wealth of other essential nutrients.

Guava: This tropical fruit offers over 4 grams of protein per cup, along with a high concentration of vitamin C.
Avocado: Often used in savory dishes, this creamy fruit provides about 3 grams of protein per cup, in addition to healthy fats, fiber, and potassium.
Jackfruit: This large fruit is a popular vegan meat substitute, providing nearly 3 grams of protein per cup. Its meaty texture and mild flavor make it incredibly versatile.
Pomegranate: A cup of pomegranate arils (seeds) contains about 2.9 grams of protein. These ruby-red jewels are also packed with fiber and antioxidants.
Dried Apricots: The drying process removes water, concentrating nutrients. A cup of dried apricots contains a higher amount of protein than its fresh counterpart, providing a convenient and calorie-dense option.

The Fresh vs. Dried Fruit Comparison

When considering fruit for protein, it's important to understand the difference between fresh and dried varieties. The table below illustrates how the removal of water concentrates the nutrients in dried fruit, affecting the protein content per 100 grams.


Feature	Fresh Fruit	Dried Fruit
Protein per 100g	Lower content (e.g., 0.8g for apricot)	Higher, concentrated content (e.g., 3.5g for apricot)
Water Content	High	Low
Nutrient Density	Less concentrated per gram	More concentrated per gram
Calories	Lower per gram	Higher per gram
Fiber	Good source	Excellent source, highly concentrated

This comparison shows that while dried fruit offers a higher protein and fiber concentration per gram, it is also more calorie-dense. Fresh fruit, with its high water content, is a great source of hydration and nutrients for fewer calories.

Combining Fruit with Other Protein Sources

To maximize your protein intake, it's most effective to pair these fruits with other high-protein foods. A single fruit won't replace a primary protein source, but it can significantly enhance a meal's nutritional profile.

Smoothies: Blend passion fruit or avocado with a scoop of protein powder, Greek yogurt, or almond milk for a nutrient-dense shake.
Parfaits: Layer yogurt or cottage cheese with berries and pomegranate seeds.
Salads: Top a spinach salad with sliced avocado and grilled chicken or chickpeas for a complete protein meal.
Toast: Pair avocado toast with a sprinkle of chia seeds or layer with an egg for a balanced breakfast.

Understanding Fruit Protein in a Balanced Diet

It is crucial to remember that while certain fruits are higher in protein than others, they are still considered a minor source of this macronutrient. The primary role of fruit in a healthy diet is to provide fiber, vitamins, minerals, and antioxidants. Relying solely on fruit for protein is not a sustainable or nutritionally sound strategy. A varied diet that includes lean meats, eggs, dairy, legumes, nuts, and seeds is necessary to meet daily protein needs effectively. The benefit of these high-protein fruits is that they offer a bonus of protein alongside a host of other health-promoting compounds. Incorporating them thoughtfully into your meals, especially when paired with complementary protein sources, is the best approach.

Conclusion: The Final Verdict

While no single fruit can serve as a primary protein source, passion fruit comes remarkably close to the protein content of a large egg in a one-cup serving. Other tropical fruits like guava and avocado also offer more protein than typical fruits. The concentration of nutrients in dried fruits also makes them a protein-rich option. Ultimately, these fruits are valuable for their vast array of vitamins, fiber, and antioxidants and should be viewed as a supplementary source of protein in a well-rounded and diverse diet.

For more detailed nutritional information on various fruits and other foods, consult the USDA's FoodData Central.

Frequently Asked Questions

Passion fruit is generally considered the fruit with the most protein, offering around 5 grams per cup. Other high-protein fruits include guava and avocado.

A large egg typically contains about 6.3 grams of high-quality protein, found in both the egg white and the yolk.

No, you cannot meet your daily protein requirements from fruit alone. While some fruits contain more protein than others, the amounts are relatively low compared to animal products and legumes.

Dried fruit has a higher protein concentration per 100 grams because the water has been removed. However, the overall protein content is not higher; it is just more condensed.

To boost protein in a fruit smoothie, add a scoop of protein powder, a spoonful of nut butter, Greek yogurt, or some chia seeds. Fruits like passion fruit and avocado can also add a natural protein boost.

Pairing fruit with protein can be done by adding berries to Greek yogurt, topping avocado toast with an egg, or mixing dried apricots with nuts in a trail mix.

Yes, high-protein fruits can be beneficial for weight loss. The combination of protein and fiber can increase satiety and help you feel fuller for longer, which can aid in managing calorie intake.