Which fruit packs the most protein?

December 12, 2025 •

3 min read

According to nutritionists, fruits are not a primary source of protein, but some varieties stand out significantly from the rest. This guide will detail which fruit packs the most protein and how to incorporate these options into a balanced diet for a healthy boost.

Quick Summary

An in-depth look at fruits with the highest protein content, highlighting options like passion fruit, guava, and avocado to help supplement your daily intake. Includes nutritional breakdowns and tips for incorporating these choices into meals.

Key Points

Top Protein Fruit: Passion fruit is the highest-protein fruit, offering over 5 grams per cup, followed closely by guava.
Tropical Powerhouses: Beyond passion fruit and guava, tropical varieties like jackfruit and avocado are also excellent protein contributors for a fruit.
Dried vs. Fresh: Dried fruits like raisins and apricots offer a higher protein concentration by weight than their fresh counterparts, but also contain more sugar.
Avocado's Edge: Avocado stands out by providing both protein and healthy monounsaturated fats, making it a satiating and nutritious choice.
Berries for the Win: Blackberries and raspberries provide a good amount of protein for a berry, along with fiber and potent antioxidants.
Dietary Synergy: To maximize protein intake from fruit, combine it with other protein sources like yogurt, nuts, or seeds.
Not a Primary Source: While some fruits offer a significant amount of protein for their food group, they should not be relied upon as a primary protein source.

The Surprising Truth About Fruit and Protein

While most people associate fruits with vitamins, fiber, and carbohydrates, some varieties offer a notable amount of protein that can contribute to your daily intake. While a fruit alone won't meet all your protein needs, incorporating the right choices can make a difference, especially for those on plant-based diets. This article explores the top protein-rich fruits, comparing their nutritional value and offering practical advice on how to enjoy them.

Top Contenders for the Highest Protein Fruit

Several tropical fruits are particularly high in protein, including passion fruit and guava. Passion fruit offers approximately 5 grams of protein per cup, along with fiber, vitamins A and C, and antioxidants. Guava provides about 4.2 grams of protein per cup and is packed with vitamin C and fiber. Jackfruit contains nearly 3 grams of protein per cup and offers B vitamins, vitamin C, and antioxidants.

Dried apricots and raisins have more protein per serving than fresh, but also higher sugar content. Avocado provides up to 5 grams of protein per medium fruit. Blackberries and raspberries also offer a notable amount of protein along with antioxidants.

Comparative Fruit Protein Content Table


Fruit (Per 1 Cup)	Approx. Protein (g)	Key Nutritional Benefit	Serving Suggestion
Passion Fruit	5.2	High in Fiber, Vitamin C	Add to yogurt or smoothies
Guava	4.2	Very high in Vitamin C	Eat whole or add to fruit salad
Avocado	3.0	Healthy Monounsaturated Fats	Mash on toast or in salads
Pomegranate (Arils)	2.9	Rich in Antioxidants	Sprinkle over yogurt or salads
Jackfruit	2.8	High in B Vitamins	Use in savory dishes as meat substitute
Apricots	2.3	Excellent source of Vitamin A	Eat fresh or dried as a snack
Kiwi	2.1	High in Vitamin C, E, and K	Slice into yogurt bowls or add to smoothies
Blackberries	2.0	Packed with Antioxidants, Fiber	Mix with Greek yogurt or cereal

How to Incorporate High-Protein Fruits into Your Diet

Pairing protein-rich fruits with other protein sources is an excellent way to boost your daily intake. Suggestions include adding passion fruit, avocado, or berries to smoothies; adding guava, pomegranate arils, or avocado to salads; enjoying dried fruits or berries with nuts or cottage cheese; and using unripe jackfruit in savory recipes.

Conclusion

While fruit is not a primary protein source, passion fruit and guava offer significant protein content for a fruit, complementing a healthy diet. Combining them with other protein sources is an effective way to boost intake and enjoy their nutritional benefits. One resource for nutritional data is the {Link: USDA FoodData Central https://fdc.nal.usda.gov/}.

Lists

Top high-protein fruits include passion fruit, guava, and avocado.
Ways to eat high-protein fruits include adding them to smoothies, salads, or pairing them with yogurt or nuts.
Nutrients found alongside protein in these fruits include fiber and various vitamins.

The Final Verdict on Fruit Protein

Fruits like passion fruit and guava can contribute to protein intake when combined with other protein-rich foods.

Sources

Today.com
GoodRx
Women's Health
Health.com
Times of India
MedicineNet
EatingWell
Diagnostiki Athinon
Orangefit
Jacked Nutrition
WebMD
Real Simple
CookUnity
Newsweek
CookUnity
USDA FoodData Central

Frequently Asked Questions

Passion fruit is commonly cited as the fruit with the most protein, containing approximately 5 grams per cup.

A single cup of guava contains about 4.2 grams of protein, in addition to being extremely rich in vitamin C and fiber.

Yes, for a fruit, avocado is considered relatively high in protein, with one medium avocado containing around 5 grams. It is also packed with healthy fats.

Dried fruits like apricots and raisins have a more concentrated amount of protein per gram due to the removal of water, though this also means higher sugar content.

No, it is not recommended to rely solely on fruit for your protein needs. While some fruits are relatively high in protein, the amounts are too small to serve as a complete protein source.

Blackberries contain more protein than most other berries, providing around 2 grams per cup. Raspberries are also a good option.

To boost the protein in a fruit smoothie, blend in protein powder, Greek yogurt, or plant-based protein sources like chia seeds or nuts.