15 High Protein Fruits to Boost Your Healthy Diet

Meat, eggs, and dairy are well-known protein sources, but they are not suitable for people on plant-based diets who want to limit their consumption of animal products or who simply want to mix things up.

Getting enough proteins in your diet can seem challenging. This doesn’t have to be the case, however. In addition to animal products, you can rely on plant-based proteins in many foods, such as nuts, seeds, pulses, grains, and vegetables. But what about fruits? Did you know fruit can also help you hit your daily protein goals?

In addition to being chock full of vitamins and minerals, numerous fruits are a great source of protein. Protein-rich fruits are an excellent choice for grabbing a sweet treat while still being mindful of your protein intake.

Read on and find out which 15 fruits have the most protein!

Key Takeaways

• Protein plays an important role in repairing your cells, building muscles, and maintaining a healthy immune system.
• While not the ultimate high-protein food, some fruits, such as avocados, guava, jackfruit, and berries, contain sufficient protein to supplement your diet.
• There are numerous ways to enjoy fruit, from eating it plain or adding it to your cereal to blending it into amazing smoothies or using it as a spread on toast.

What is Protein?

Protein consists of amino acids that are the building material for repairing cells, body tissues, and muscles. It is an essential part of any healthy diet and critical for nearly every bodily function.

Protein requirements differ depending on one’s health and fitness goals. Consult a doctor or certified nutritionist to help determine how much protein you should consume daily. Protein-rich foods, also known as proteinaceous foods, are high in protein.

Does Fruit Have Protein?

Fruit, an important source of fiber, vitamins, and minerals, isn't usually cited as a primary protein source because many of the most common fruits contain little protein compared to other foods. While receiving all the protein you need from fruit alone would be difficult, some fruits, such as avocado, guava, and pomegranates, contain relatively high amounts of protein.

The Top 15 High-Protein Fruits for a Balanced Diet

Some varieties of fruit are richer in protein than others. Below, we’ve gathered the most protein-rich fruits to help you add healthy plant-based proteins to your diet.

So, if you’re wondering what fruit can help provide you with the protein you need, here is a list of the top 15 high-protein fruits:

1. Guavas – 2.6g per 100g

Guava is one of the most protein-rich fruits. It also contains a high quantity of vitamin C and fiber. You can simply bite into it (like an apple), and the best part is that all of it is edible – even the seeds. This is not all you can do with it, however. Guavas can be added to refreshing drinks and smoothies, salads, and even cooked into jams or jellies. 1 guava fruit is about 55g, so roughly 2 servings provide 2.6 grams of protein.

2. Granadilla Passion Fruit – 2.2g per 100g

This round, purple tropical fruit (not to be confused with regular passion fruit) has a high protein content. While slightly difficult to eat, as its pulp is intermixed with crispy seeds, passion fruit is a popular addition to juices and smoothies. 1 granadilla is about 18g so you would have to eat about 5 to get 2.2 grams of protein.

3. Avocados – 2g per 100g

Didn't know avocado was a fruit? It is! Avocados are a popular fruit that contains lots of protein and are the main ingredient in guacamole. They are also a great source of healthy fats and potassium. Avocados are delicious additions to salads, as a spread on a sandwich, and even plain, sprinkled with a bit of lemon juice, salt, and pepper. One medium avocado weighs about 136 grams and contains about 2.7 grams of protein.

4. Jackfruit – 1.7g per 100g

Often used as a vegan meat substitute, jackfruit is a large, spiky fruit that is often sold canned or cut. The canned variety contains young jackfruits that are usually used as a meat substitute in various cooked dishes. Jackfruit works great in stir-fries or curries because it absorbs the spicy taste of the other ingredients very well. Note that canned jackfruit with syrup will contain less protein than the fresh fruit. 1 cup, or 165 grams, of jackfruit contains about 2.8 grams of protein.

Hungry yet? Try these Jackfruit Stuffed Poblano Peppers by Chef Nahika Hillery.

5. Pomegranates – 1.7g per 100g

Highly popular in Middle Eastern cuisine, pomegranates come packed with vitamins, antioxidants, and elements essential for your health. Its ruby-like seeds are a wonderful and creative addition to salads and even stews or vegetable ragouts. Just separate them from the membrane and sprinkle as much as you need over your plate. Not only will your meal look lovely, the sweet-sour taste is very pleasant, too. 1 pomegranate is about 282 grams and provides about 4.7 grams of protein!

6. Blackberries – 1.4g per 100g

With their slightly sour flavor, blackberries are often included in various berry mixes. Adding them to your cereal or mixing them into smoothies with other berries are all great ways of getting their protein benefits. 1 cup of blackberries, or 144 grams, provides about 2 grams of protein.

7. Apricots – 1.4g per 100g

Delicious apricots are another example of high-protein fruit. Tasty on their own, you can always slice them and put them on toast or add them to salads too. Dried apricots contain an even higher amount of protein than the fresh fruit. They can make a very pleasant snack along with some nuts. Also, don't forget that the kernels of apricots contain B17, a vitamin that has proven antioxidant properties. 1 cup of apricots, or 155g, contains about 2.2 grams of protein.

8. Raspberries – 1.2g per 100g

Raspberry is another berry variety with a high amount of protein. Summery and sweet, they are the perfect addition to breakfast foods like yogurt parfaits. They also make an entirely effortless snack – much healthier than chips. 1 cup of raspberries, or 123g, provides about 1.5 grams of protein.

9. Kiwis – 1.1g per 100g

The sour-sweet kiwi fruit contains protein, as well as vitamin C. It’s a great addition to smoothies and other refreshing drinks, and it can also be cut and eaten plain. If you like sour fruits, slice the kiwi when it’s still hard on the outside. The longer you let it sit, the sweeter it'll become. 1 cup of kiwi, or 180g, provides about 2.1 grams of protein.

10. Bananas – 1.1g per 100g

Bananas pair well with peanut butter, yogurt, and other fruits, like berries. They are also great in smoothies because of their deliciously creamy texture. Need a quick, nutritious snack on the go? Bananas are perfect for that. 1 large banana, or 136 grams, contains about 1.5 grams of protein.

Try these Fluffy Banana Pancakes by Chef John DeLucie, or this Matcha Banana Smoothie Bowl by Chef Raymundo Agrazal.

11. Cherries – 1g per 100g

Cherries are a familiar favorite that many people associate with summer. They make a wonderful snack and can be added to smoothies if you buy them frozen and pitted. Dried cherries are also available, but some of them are sold sweetened, so watch out if you don’t want to increase your sugar intake. 1 cup of pitted cherries, or 155g, contains about 1.6 grams of protein.

12. Oranges – 0.9g per 100g

Although best known for their high vitamin C content, oranges are also relatively protein-rich. A glass of fresh squeezed orange juice or raw oranges cut and added to your fruit salad can be a great supplementary source of plant-based protein. 1 orange is about 100g and contains almost 1 gram of protein.

13. Peaches – 0.9g per 100g

Peaches are a sweet and tasty summer fruit. Just like their close relative, the nectarine, they contain protein. Peaches are wonderful on toast with some cream cheese, in summer salads, and even cooked and paired with meats. 1 medium peach, or 147 grams, contains about 1 gram of protein.

14. Cantaloupe – 0.8g per 100g

This large, orange melon has a distinctively smooth taste. You can always cut it into smaller pieces and add it to other fruit for a delicious fruit salad. Alternatively, you can have it in smoothies or even homemade melon ice cream. 1 cup of cantaloupe contains about 1.5 grams of protein.

15. Grapes – 0.7g per 100g

Both white and red grapes contain relatively high amounts of protein, and they can be a mouth-watering snack. In addition to eating them plain, grapes go perfectly well with crackers and various cheeses. Their close relative raisins are packed with protein as well! 1 cup of grapes, or 150g, contains about 1.1 grams of protein. 1/2 cup of raisins contains about 2.5 grams of protein.

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What Fruit Has the Most Protein?

The fruits highest in protein include avocados, which contain nearly 3 grams of protein per medium avocado, and jackfruit, which contains about three grams of protein per cup. But the star of high-protein fruits is the guava. This tropical fruit contains a whopping four grams of protein per cup, more than four times the amount of protein in fruits like apples or honeydew melon.

Looking for creative ways to add guava to your diet? For breakfast, try this Greek Yogurt Parfait with Guava Puree. For lunch or dinner, this Trio of Empanadas: Beef, Spinach, and Guava will have you dreaming about the next time you can eat it.

Practical Tips for Adding High-Protein Fruits to Meals

Fruit high in protein is a great addition to a healthy diet, and it can be as easy as tossing an avocado on your sandwich or adding guava to your morning smoothie. There are so many ways to enjoy fruit! You can add them to salads, make toasts with fruit for the perfect breakfast, or mix some of your favorite fruit into a refreshing smoothie.

Good fruit snacks are not hard to make. Simply choose several fruits you like, make sure that their tastes differ somewhat (a nice mix of sour and sweet flavors), and cut them into small slices. You can combine them with nuts and seeds, and even with suitable vegetables to create an original and filling meal. If you eat dairy products, you can also add some mozzarella or other favorite cheeses.

Checklist: Easy Ways To Include High Protein Fruits In Your Meals

Here are some other easy tips for adding high-protein fruits to your meals:

• Substitute meat for jackfruit.
• Combine peaches and high-protein yogurt in a peach yogurt parfait.
• Add fresh cut fruits like guavas or avocados to a salad, smoothie, or oatmeal.
• Snack on a fresh fruit bowl in between meals.
• Serve high-protein vegetables and fruits as a side dish.
• Spread avocado onto your morning toast.
• Blend several different fruits together to make a smoothie or milkshake. Just make sure the fruit you choose for milkshakes isn’t sour, as it might curdle the milk. Apart from the classic banana and strawberry milkshakes, you could use ripe peaches and cantaloupes for the same purpose, as they are sweet high-protein fruits.

If you’re interested in expanding your palate but feel overwhelmed by the options, trust CookUnity to deliver healthy, high-protein meals created by top chefs and suitable for a variety of diets. Check out our delicious and fruity meal options, be it a summery Peach Yogurt Parfait, a savory and protein-rich favorite - Jack Fruit Tacos or a simple but healthy Fresh Fruits Bowl!

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Recent Advancements in Plant-Based Protein

Animal products like meat, fish, and eggs are often cited as the best sources of protein, which has some merit: According to medical consensus, animal products and soy are the only complete proteins, meaning they contain all nine of the essential amino acids that the body needs but can’t make on its own.

However, animal products are less environmentally sustainable and are often less affordable than plant products, leading many people to pursue plant-based diets. Plant-based proteins — such as beans, nuts, and high-protein fruits and vegetables — are widely available, and when eaten with other plant-based protein foods that complement each other’s amino acid profile, can provide complete protein pairings. For example, pairing beans with whole grains provides you with all 9 essential amino acids. In addition, recent advancements in fortified foods have made a plant-based diet high in protein even more attainable.

Protein Fortification in Fruit-Based Snacks

To help provide more sources of plant-based proteins, some studies are looking at converting seeds from high-protein fruits like avocados and jackfruit into powders that can be used as dietary supplements . Other studies have examined adding protein to fruit-based snacks like fruit leather and fruit juices. Globally, protein-fortified food products have a market value of almost $67 billion, and it’s only expected to grow.

How To Determine The Protein Content of Fruits and Other Foods

The Food and Drug Administration (FDA) oversees food labeling, including nutrition labels showing the amount of macro- and micronutrients in food products. Labeled products must include protein measurements, which help people determine their protein needs for the day.

The FDA does not require producers to add nutrition labels to raw fruit and vegetable products. If you’re curious about the protein content of an unlabeled fruit or vegetable, the U.S. Department of Agriculture’s FoodData Central is an excellent resource. The website includes information about protein content and other macronutrients, vitamins, and minerals found in your food.

Final Thoughts

Incorporating high-protein fruits into your diet is a delicious and easy way to boost your daily protein intake while enjoying a variety of flavors and nutrients. Whether you’ve decided to go plant-based or you simply want to add more variety to your diet, you’ve got a lot of protein sources to experiment with! As our list shows, there are many high protein fruits that are both delicious and contain the nutrients our bodies need to function. Get creative with these different protein-rich fruits to make meeting your daily protein intake a little easier and more delicious.

Check out these Easy High Protein Meal Prep Ideas: Plant & Animal-Based or skip the prep work and get fresh and delicious chef-crafted meals tailored to your dietary needs, delivered straight to your door: Explore our Menu.

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High Protein Fruits FAQs

How much protein should I eat per day?

The minimum amount of protein you need each day is 0.8 grams per each kilogram of your weight, or 0.36 per pound. It’s easy to calculate how much protein you need – simply multiply your body weight by 0.8 (for kilograms) or by 0.36 (for pounds). You can also use a protein intake calculator.

How can I increase my protein?

The easiest way to increase your protein intake is to seek foods with high protein content, such as meat, fish, eggs, beans, nuts, and some fruits and vegetables.

What are 7 foods rich in protein?

Seven foods rich in protein include:

1. Eggs
2. Lean meat
3. Beans
4. Legumes
5. Nuts
6. Seeds
7. Certain fruits and vegetables, like guavas, avocados, and brussels sprouts

How much fruit should you eat per day?

Most nutritionists agree that an adult person needs 4-5 servings of fruit per day. So, it's a good idea to include some fruit with each meal you eat.

Which fruit has the least carbs?

Olives and avocados contain the least carbohydrates. There are several other low-carb fruit types if you're on the keto diet, such as blackberries and raspberries.

Which vegetable is high in protein?

Many vegetables contain high levels of protein. Examples of high-protein vegetables are lentils, spinach, beans, alfalfa sprouts, asparagus, broccoli, cauliflower, and Brussels sprouts. Some of these, like alfalfa sprouts, have the added benefit of being low in calories.

Explore More From Our Blog

• Plant-Based Vs. Vegan: Is There a Difference?
• How to Get Protein as a Vegan? Meet Your Protein Needs
• What Does a Vegetarian Eat for Breakfast? 10 Healthy Ideas
• Vegetarian Meal Plan | Easy 7-Day Vegetarian Diet
• Easy High-Protein Meal Prep Ideas: Plant & Meat-Based Recipes

References:

• nutritionsource.harvard.edu
• health.harvard.edu
• fda.gov
• fdc.nal.usda.gov
• massgeneral.com
• ncbi.nml.nih.gov 1, 2, 3
• onlinelibrary.wiley
• grandviewresearch.com