10 High-Protein Fruits That You Should Add to Your Diet

When most people think of protein-rich foods, they imagine chicken, eggs, tofu, or legumes — but did you know that some fruits also contain meaningful amounts of protein ?

While fruits are not typically the top source of protein in the diet, several varieties offer more protein than you might expect — especially when considering their low-calorie nature. These high-protein fruits can be a valuable addition to your meals and snacks, particularly for those following plant-based diets , looking for low-fat protein sources , or aiming to boost nutrition without excess calories .

In this article, we’ll explore the 10 high-protein fruits you should consider adding to your daily routine, along with their nutritional benefits and how to enjoy them.

Understanding Protein in Fruit

Most fruits are naturally low in protein , often containing less than 1 gram per serving . However, certain fruits stand out due to their relatively higher protein content and complementary nutrients like fiber, vitamins, antioxidants, and minerals .

While these fruits won’t replace animal proteins or legumes as primary protein sources, they can contribute to your overall intake — especially when eaten regularly and paired with other plant-based protein foods like nuts, seeds, and whole grains.

Top 10 High-Protein Fruits (With Nutritional Benefits)

Let’s take a look at the top 10 high-protein fruits (based on protein per 100g):

1. Guava – The Protein Powerhouse

Nutritional Info (per 100g):

• Protein: ~2.6g
• Fiber: ~5g
• Vitamin C: Over 200% of the daily value

Guava is one of the richest fruit sources of protein and also loaded with vitamin C , making it a great immune booster.

Try: Eat raw, blend into smoothies, or make guava paste for desserts.

2. Avocado – Creamy & Nutrient-Dense

Nutritional Info (per 100g):

• Protein: ~2g
• Healthy fats: Abundant
• Potassium: More than bananas!

Technically a fruit, avocado offers a creamy texture and nutrient-dense profile , including a surprising amount of protein.

Try: Spread on toast, add to salads, or blend into green smoothies.

3. Passion Fruit (Passionfruit)

Nutritional Info (per 100g):

• Protein: ~2g
• Fiber: ~10g
• Antioxidants: Rich in polyphenols and carotenoids

Passion fruit is packed with both protein and fiber , making it a filling and nutritious snack.

Try: Scoop out the pulp and eat straight from the shell or mix into yogurt and smoothies.

4. Jackfruit (Raw or Ripe)

Nutritional Info (per 100g):

• Protein: ~1.7g
• Complex carbs and fiber
• Rich in B-vitamins and potassium

Jackfruit is popular for its meaty texture, especially in vegan dishes, but it also offers a notable amount of protein , especially when young and unripe.

5. Kiwifruit

Nutritional Info (per 100g):

• Protein: ~1.1g
• Vitamin C and E : High
• Actinidin : Natural digestive enzyme

Kiwis are not only rich in antioxidants but also provide a modest protein boost alongside enzymes that support digestion.

Try: Eat raw, add to fruit bowls, or blend into smoothies for a creamy texture.

6. Apricots (Dried or Fresh)

Nutritional Info (per 100g):

• Protein: ~1.4g (fresh), up to 3.4g (dried)
• Beta-carotene and iron
• Fiber-rich and hydrating

Dried apricots are especially concentrated in nutrients and offer more protein per serving than many other dried fruits.

Try: Snack on dried apricots, add to oatmeal, or pair with almonds and Greek yogurt.

7. Blackberries

Nutritional Info (per 100g):

• Protein: ~1.4g
• Fiber: ~5g
• Antioxidants: Among the highest in berries

Blackberries pack a punch when it comes to nutrition density , offering a good balance of fiber, protein, and antioxidants .

Try: Top Greek yogurt, blend into smoothies, or enjoy fresh as a snack.

8. Pomegranate Seeds (Arils)

Nutritional Info (per 100g):

• Protein: ~1.7g
• Polyphenols and punicalagins
• Iron and vitamin K

Pomegranate arils are bursting with flavor and nutrients, making them a colorful and functional addition to any meal.

9. Banana

Nutritional Info (per 100g):

• Protein: ~1.1g
• Potassium and magnesium
• Natural energy source

Bananas may not be the first thing that comes to mind when thinking about protein, but they do offer a decent amount of amino acids , especially when compared to other tropical fruits.

Try: Blend into smoothies with peanut butter and oats, or eat as a pre-workout snack.

10. Prickly Pear (Cactus Fruit)

Nutritional Info (per 100g):

• Protein: ~1.1g
• Fiber and betalains
• Low in sugar, rich in antioxidants

Prickly pear is an underappreciated fruit that provides more protein than many common fruits , plus powerful anti-inflammatory compounds.

Try: Make prickly pear smoothies, sorbets, or use as a colorful garnish in salsas.

Bonus: Other Fruits With Notable Protein Content

While fruits aren’t going to replace your protein shakes or grilled chicken, they still play a role in supporting:

• Muscle maintenance (especially when combined with other protein sources)
• Satiety and fullness due to fiber and water content
• Nutrient absorption thanks to natural sugars and enzymes
• Gut health , which supports overall protein metabolism

These fruits work best as part of a balanced, whole-foods diet that includes lean meats, legumes, dairy, or plant-based protein powders.

Sample Daily Meal Plan Featuring High-Protein Fruits

Here’s how you can include high-protein fruits throughout the day: