15 High-Protein Fruits to Boost Your Healthy Diet

Unlock the Secret Power of Fruits

Did you know that fruits can be a hidden powerhouse of protein? While meat, eggs, and dairy are the go-to protein sources, fruits offer a sweet and versatile way to boost your protein intake, especially for those on plant-based or flexible diets. Whether you’re looking to fuel your fitness journey, support muscle repair, or add variety to your meals, high-protein fruits are here to help.

From exotic tropical delights to everyday favorites, these fruits are packed with nutrients that do more than just satisfy your sweet tooth. Let’s dive into the top 15 high-protein fruits and explore creative ways to incorporate them into your diet.

Why Protein in Fruits Matters

Protein is an essential macronutrient that helps build and repair tissues, supports muscle growth, and maintains overall health. While fruits don’t compete with meat or legumes in protein content, they offer unique benefits:

• Nutritional Balance: These fruits deliver protein alongside vitamins, fiber, and antioxidants.
• Low-Calorie Protein Boost: They’re a great way to add protein without significantly increasing your calorie intake.
• Versatile Use: Easily incorporated into meals or enjoyed as standalone snacks.

While fruits won’t replace traditional protein sources like meat or legumes, they complement these options, making it easier to diversify your nutrition.

The Top 15 High-Protein Fruits You Need to Try

Here’s a closer look at the best high-protein fruits and how they can support your health goals:

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.

Delicious and Creative Ways to Enjoy High-Protein Fruits

High-protein fruits are a versatile and delicious addition to any healthy diet. Whether you’re whipping up a smoothie, assembling a fresh salad, or creating a quick snack, these fruits can easily enhance your meals while boosting your protein intake.

Easy Ideas for Including High-Protein Fruits in Your Diet

Incorporating high-protein fruits into your meals is simple. Here are some creative ways to enjoy them:

• Smoothies: Blend guava, banana, and raspberries with Greek yogurt for a protein-packed breakfast or snack. For an extra kick, try a refreshing smoothie bowl featuring your favorite fruits.
• Toasts & Parfaits: Spread avocado onto your morning toast, or layer peaches with high-protein yogurt for a peach yogurt parfait.
• Snacks: Pair slices of orange or peach with nuts or almond butter for a quick, satisfying snack. Alternatively, mix dried apricots with seeds for an on-the-go trail mix.
• Salads: Add diced avocado, guavas, or blackberries to a leafy salad, and top with grilled chicken or cheese for a nutrient-dense meal.
• Desserts: Top chia pudding or ice cream with passion fruit and apricots for a fruity, protein-rich dessert.
• Fruit Bowls: Mix sour and sweet fruits like guava and peaches, and combine them with nuts, seeds, or mozzarella for a well-rounded snack or meal.

Creative Cooking with High-Protein Fruits

If you’re feeling adventurous, these tips can elevate your meals:

• Meat Substitutes: Use jackfruit as a plant-based alternative in tacos, curries, or sandwiches.
• Side Dishes: Pair high-protein fruits with vegetables like spinach or kale to create a nutrient-packed side dish.
• Milkshakes: Blend sweet fruits like ripe peaches or cantaloupes for creamy milkshakes. Avoid sour fruits to prevent curdling.
• Breakfast Boost: Toss diced avocado or guava into oatmeal or granola for a filling and nutritious start to your day.

Why Choose CookUnity for Your High-Protein Meals?

If you’re inspired to boost your protein intake but short on time, let CookUnity help. Our chef-crafted meals incorporate high-protein fruits and ingredients, offering a convenient way to meet your dietary goals.

Sample meals that incorporate high-protein fruits:

• Peach Yogurt Parfait
• Jack Fruit Tacos
• Fresh Fruits Bowl

Save 50% on your first week! Explore the menu and try CookUnity today!

Final Thoughts

High-protein fruits are a delicious and versatile way to enhance your diet. Whether you’re enjoying them fresh, dried, or incorporated into meals, they offer a natural, sweet solution to meet your protein needs. Ready to make healthy eating effortless? Explore CookUnity’s high-protein meals our our menue today and save 50% on your first week!

Continue Reading:

• 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

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.

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