Which Fruits Have the Highest Protein? (2024)

• Protein and Fruit
  • Protein and fruit
• Benefits of Fruit Protein
  • The benefits of fruit protein
• Protein in Apricots
  • Protein in apricots
• Protein in Avocados
  • Protein in avocados
• Protein in Jackfruit
  • Protein in jackfruit
• Protein in Raisins
  • Protein in raisins
• Protein in Guava
  • Protein in guava
• Protein in Kiwifruit
  • Protein in kiwifruit
• Protein in Bananas
  • Protein in bananas
• High Protein Fruits
  • High protein fruits
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Protein and fruit

When it comes to your health, the source of protein matters even more than the amount of protein you get in your diet. If the protein comes from healthy sources, such as fruits, it can lower your risk for many diseases.

The recommended daily allowance of protein for adults is 0.36 grams per pound of bodyweight. If you weigh 150 pounds, you should consume 54 grams of protein every day. You can meet your daily protein requirements with protein-rich fruits.

The benefits of fruit protein

When choosing which proteins to eat, look for nutritious options that are low in sugar, saturated fats, and sodium. High-protein fruits are a great way to increase healthy protein in your diet.

While many fruits do contain protein, they contain less than other plant-based protein sources such as legumes and seeds. To make fruit a significant source of protein in your diet, you will need to select fruits that are high in protein.

Benefits of fruit protein include all the healthy vitamins and nutrients that naturally occur in fruit. Fruits are low in calories and fat but high in fiber and vitamins. People who eat a diet with a lot of fruits have a lower risk of chronic diseases and certain cancers.

Protein in apricots

One cup of fresh sliced apricots has 2.3 grams of protein. A single raw apricot has approximately half a gram of protein.

To pick a good apricot from the grocery store, look for one that is uniform in color and plump but firm.

Apricots are a good source of vitamin A, vitamin C, potassium, and fiber.

Protein in avocados

A medium avocado has 5 grams of protein.

Avocados are a delicious and versatile fruit. To pick a good avocado from the grocery store, look for one with dark green skin that yields slightly to gentle pressure. Hard avocados can ripen in sunlight. Once they're ripe, you can place them in your refrigerator to slow down the ripening processes until you're ready to eat them.

Avocados are rich in vitamins and minerals, and they contain heart-healthy monounsaturated fat.

Protein in jackfruit

One cup of cubed, raw jackfruit contains 2.6 grams of protein.

The jackfruit is the largest tree fruit in the world, with some weighing as much as 100 pounds. It's known for its meat-like texture and high protein content, which makes it a popular meat alternative in a variety of dishes.

To pick a good jackfruit from the grocery store, select a fruit that gives a bit when you apply gentle pressure.

Protein in raisins

One ounce of raisins, about 60, has almost a gram of protein.

Sweet and portable, raisins make an easy addition to a packed lunch or a snack on-the-go. Choosing raisins over other snacks with similar calories and carbohydrates can lower cholesterol, blood sugar, and blood pressure levels.

Raisins are high in antioxidants, potassium, magnesium, and fiber.

Protein in guava

One cup of guava fruit contains 4.2 grams of protein.

To pick the perfect guava at the grocery store, look for an unblemished fruit that gives to gentle pressure. If the guava is firm, it can ripen at room temperature, but move it to the refrigerator once it's ripe enough to eat.

Guava fruit is high in vitamin C and is used to treat a variety of ailments in traditional medicine.

Protein in kiwifruit

Kiwifruit have about half a gram of protein per fruit.

To pick out the perfect kiwifruit, look for one with rough and fuzzy skin that gives slightly when you squeeze it. If you find dimples in the skin or it feels mushy, it's probably too ripe and not ideal for eating.

Kiwifruits are packed with vitamin C, vitamin E, fiber, and potassium.

Protein in bananas

A medium banana contains about one gram of protein.

To pick a banana that is ready to eat, look for one that is yellow, firm, and free of bruises. You can also pick green bananas to ripen on your kitchen counter and be ready to eat after a few days. The greener they are, the longer they will take to ripen.

Sweet and nutritious, bananas are the most popular fresh fruit sold in America. Bananas are a great source of potassium, vitamin C, and fiber.

High protein fruits

Avocado and guava have some of the highest protein content of all fruits.

Adding more fruit to your diet offers your body more than just a bump in protein. Fruits are a delicious way to get the vitamins, minerals, antioxidants, and fiber your body needs to stay healthy.

SOURCES:

American Journal of Clinical Nutrition: "Introduction to Protein Summit 2.0: continued exploration of the impact of high-quality protein on optimal health."

Harvard School of Public Health: "Protein."

USDA My Plate: "Fruits," "Vary Your Protein Routine."

Have a Plant: "Apricots."

USDA FoodData Central: "Apricots, raw."

FDA: "Nutrition Facts for Raw Fruits."

Have a Plant: "The Amazing Avocado," "Avocado Bliss: Get Your Good Fats with Delicious and Nutritious Avocados."

Have a Plant: "Insiders Viewpoint: Try This Meat Alternative For National Nutrition Month: Jackfruit."

USDA FoodData Central: "Jackfruit, raw."

Have a Plant: "About the Buzz: Raisins Significantly Reduce the Risk of Diabetes and Cardiovascular Disease?"

Journal of Nutrition and Health: "A Comprehensive review of Raisins and Raisin components and their relationship to human health."

USDA FoodData Central: "Raisins, dark, seedless."

Have a Plant: "Guava."

Journal of Ethnopharmacology: "Psidium guajava: a review of its traditional uses, phytochemistry, and pharmacology."

USDA FoodData Central: "Guavas, common, raw."

FDA: "Nutrition Facts for Raw Fruits."

Have a Plant: "Discover the Sweet Flavor of the Kiwifruit," "Kiwi – How do I store, select, and prepare it?"

FDA: "Nutrition Facts for Raw Fruits."

Have a Plant: "Bananas."

USDA Economic Research Service: "Apples and oranges are the top U.S. fruit."