Written by Daisy Whitbread
BSc (Hons) MSc DipION
Medically Reviewed by
Dr. Patricia Shelton
Powered by USDA Nutrition Data.
Fruits can be a good source of protein, though they tend to provide less than vegetables, beans, nuts, and other high protein foods.
The current daily value (DV) for protein is 50 grams per day and is meant as a general goal for most people. (1) 1 cup of fruit can provide between 1 and 10% of the DV for protein. High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.
The list below is sorted by the amount of protein contained in a one cup serving of each fruit. This allows for accurate comparison between different fruits. For more fruits high in protein, see the extended list of less common protein-rich fruits, and dried fruit high in protein.
Table of Contents
- Introduction
- High Protein Fruits List
- Printable
- Less Common Protein Rich Fruits
- Dried Fruit High in Protein
- About the Daily Value (%DV) Target
- About the Data
- Lists By Food Group
- Related
- References
- Feedback
1 Guavas
Protein per Cup | Protein per 100g | Protein per 200 Calories |
---|---|---|
4.2g (8% DV) | 2.6g (5% DV) | 7.5g (15% DV) |
Nutrition Facts for Guavas. (Source)
An average guava provides 1.4g (3% DV) protein.
2 Avocados
Protein per Cup | Protein per 100g | Protein per 200 Calories |
---|---|---|
3g (6% DV) | 2g (4% DV) | 2.5g (5% DV) |
Nutrition Facts for Avocados. (Source)
An average avocado provides 4g (8% DV ) protein.
3 Apricots
Protein per Cup | Protein per 100g | Protein per 200 Calories |
---|---|---|
2.2g (4% DV) | 1.4g (3% DV) | 5.8g (12% DV) |
Nutrition Facts for Apricots. (Source)
An average apricot provides 0.5g (1% DV) protein.
4 Kiwifruit
Protein per Cup | Protein per 100g | Protein per 200 Calories |
---|---|---|
2.1g (4% DV) | 1.1g (2% DV) | 3.7g (7% DV) |
Nutrition Facts for Kiwifruit. (Source)
An average kiwifruit provides 0.8g (2% DV) protein.
5 Blackberries
Protein per Cup | Protein per 100g | Protein per 200 Calories |
---|---|---|
2g (4% DV) | 1.4g (3% DV) | 6.5g (13% DV) |
Nutrition Facts for Blackberries. (Source)
6 Oranges
Protein per Cup | Protein per 100g | Protein per 200 Calories |
---|---|---|
1.7g (3% DV) | 0.9g (2% DV) | 4g (8% DV) |
Nutrition Facts for Oranges. (Source)
An average orange provides 1.2g (2% DV) protein.
7 Bananas
Protein per Cup Sliced | Protein per 100g | Protein per 200 Calories |
---|---|---|
1.6g (3% DV) | 1.1g (2% DV) | 2.4g (5% DV) |
Nutrition Facts for Bananas. (Source)
An average banana provides 1.3g (3% DV) protein.
8 Cantaloupe
Protein per Cup | Protein per 100g | Protein per 200 Calories |
---|---|---|
1.5g (3% DV) | 0.8g (2% DV) | 4.9g (10% DV) |
Nutrition Facts for Cantaloupe Melons. (Source)
An average cantaloupe provides 4.6g (9% DV) protein.
9 Raspberries
Protein per Cup | Protein per 100g | Protein per 200 Calories |
---|---|---|
1.5g (3% DV) | 1.2g (2% DV) | 4.6g (9% DV) |
Nutrition Facts for Raspberries. (Source)
10 Peaches
Protein per Cup | Protein per 100g | Protein per 200 Calories |
---|---|---|
1.4g (3% DV) | 0.9g (2% DV) | 4.7g (9% DV) |
Nutrition Facts for Yellow Peaches. (Source)
An average peach provides 1.4g (3% DV) protein.
See All 149 Fruits High in ProteinNext ➞
Printable One Page Sheet
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Less Common Protein Rich Fruits
Food | Serving | Protein |
---|---|---|
1 Passion-Fruit (Granadilla) View | per cup | 10% DV (5.2g) |
2 Horned Melon (Kiwano) View | 1 cup | 8% DV (4.1g) |
3 Durian View | per cup chopped | 7% DV (3.6g) |
4 Jackfruit View | 1 cup | 6% DV (2.8g) |
5 Groundcherries View | 1 cup | 5% DV (2.7g) |
6 Mamey Sapote View | 1 cup chopped | 5% DV (2.5g) |
7 Mulberries View | per cup | 4% DV (2g) |
8 Cherries View | per cup | 3% DV (1.6g) |
9 Black Currants View | 1 cup | 3% DV (1.6g) |
10 Nectarines View | per cup | 3% DV (1.5g) |
Dried Fruit High in Protein
Food | Serving | Protein |
---|---|---|
1 Zante Currants View | 1 cup | 10% DV (4.9g) |
2 Dried Figs View | 1 cup | 10% DV (4.9g) |
3 Dried Pears View | 1 cup | 7% DV (3.4g) |
4 Dried Apricots View | per cup | 2% DV (1g) |
5 Raisins View | per oz | 2% DV (0.9g) |
6 Prunes View | per 3 prunes | 1% DV (0.7g) |
7 Dates (Deglet Noor) View | per 3 dates | 1% DV (0.5g) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:
- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Protein
- Foods Low in Protein
- Vegetables High in Protein
- Fruits High in Protein
- Vegetarian Foods High in Protein
- Nuts High in Protein
- Grains High in Protein
- Beans High in Protein
- Dairy High in Protein
- Breakfast Cereals High in Protein
- Fast Foods High in Protein
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
- Beans and Legumes with the Most Protein
- Nuts High in Protein
- High Protein Foods
- Vegetables Highest in Protein
- Vegetarian Sources of Protein
- Vegan Weight Gain Foods
- Amino Acid Protein Calculator
Data Sources and References
MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.
Try the recipe nutrition calculator, or daily meal planner.
Create a free account to log and track foods.