Is Fruit High In Protein? What Are Some Of The Best Protein-Rich Fruits?

is fruit high in protein

Fruits may not be the first food that comes to your mind when you think of protein. Usually, we think of animal sources of protein like eggs and meat. But we neglect the amount of unhealthy fat that comes with it. We must find some alternative protein source. The daily value (DV) for protein is 50 grams per day. Although fruits alone cannot fulfill this amount, we can replace unhealthy fat with healthy fruit protein. Here you will get answers to the questions like; Is fruit high in protein? If it is, then what fruit is high in protein and how much should we consume regularly?

Is Fruit High In Protein Or Not?

protein in fruit

Protein is the building block of life. Fruits are a great source of healthy protein, although they provide less than vegetables, nuts, and beans. A cup of protein-rich fruits daily can provide 1-10% of DV of proteins. So, fruits are a delicious way of adding protein to your diet. You will also get a lot of fibers and minerals from fruits.

What Fruit Is High In Protein? 10 Protein-Rich Fruits To Eat!

Here is a list of ten protein-rich fruits you can enjoy as healthy snacks any time of the day.

1. Guava – The Richest Protein Fruit


This fruit is one of the most protein-rich snacks around. You can get 4.2 grams of protein from one cup of sliced guava. This protein content gives you the answer to “Is fruit high in protein?” Guava is enriched with Vitamin C and it also provides a good number of fibers and minerals. You can slice it, make a smoothie, or bite right into it. The skin and seeds are edible as well, so there is nothing to clean. You can wash them thoroughly, sprinkle some black pepper powder on the slices if you want, and enjoy.

2. Avocado – Best As Guacamole

avocado - is fruit high in protein

Mix and mash this fruit to make guacamole, and spread it on your toast in the morning. A cup of sliced or cubed avocado contains 3 grams of protein. It is also filled with healthy fat, potassium, other minerals, and fiber. As avocados taste creamy and buttery, usually people eat them by spreading them on a bread toast or nachos if it is in the form of guacamole. Kids will enjoy it as a delicious and healthy breakfast.

3. Kiwi – A Sweet And Tangy Fruit


Kiwi is a small fleshy fruit green in color. Its seeds have a unique salty flavor and give a nice punch to the tangy flavor of kiwi itself. A cup of kiwi contains 2 grams of protein. Many of us think that its stubbly skin is inedible or it will taste different. But it is fine to eat the whole fruit with the skin. You won’t even taste the skin. 

4. Apricot – Nutrient-Rich Snack

apricot - is fruit high in protein

Apricot is fruit high in protein, which makes a good addition to your daily bowl of fruit salad. A cup of apricot gives you 2.3 grams of protein when sliced. Dried apricots are even better protein snacks for your kids. Dried apricots are sweet and chewy just like candies. A cup of dried apricots will provide you with 4.4 grams of protein. Eat it by itself, mix it with yogurt, or toss it in fruit salad and enjoy the apricot and its dried raisins.

5. Grapefruit – Winter’s Treat


Not all protein fruits are summer fruits. You can get your protein from fruits in winter as well. Oranges and grapefruits are rich sources of proteins. Not only this fruit is a storage tank of Vitamin C, but a medium-sized fruit will give you 1.6 grams of protein. Caramelize the halved grapefruit in your oven, sprinkle some cinnamon powder, and scoop out to enjoy, if you want to try a new flavor.

6. Bananas – A Sweet Berry

banana - is fruit high in protein

Bananas are fiber-rich fruit. They also provide a good quantity of potassium, a large number of fibers, and proteins. A medium-sized banana can provide 1.3 grams of protein for you. You can make a banana smoothie as a substitute for protein shakes to fuel your body after a nice workout. Also, they are filling and are convenient to eat on the go when you are running late for work. Kids love drinking banana milkshakes as well. As for what fruit is high in protein, you can start from the top of this list.

7. Jackfruit – Vegan Meat Substitute


Many people confuse it with “Durian,” a fruit that resembles jackfruit in appearance and contains protein as well. But jackfruit has a different nutritional value than durian. People roast the pulled flesh of this spiky fruit by seasoning it like chicken or meat. Jackfruit is fruit high in protein which gives you 2.8 grams of protein in every cup. You can also eat it with tacos and Thai curries. Some people may not like the flavor at first, but once you start eating you will love this fruit.

8. Peaches – Rich In Fiber Too

peaches - is fruit high in protein

A bowl of peaches brings a lot more than protein to your table. It provides a good source of beta-carotene, hence improving your eyesight and immune system. One cup of sliced or cubed peaches will pack 1.5 grams of proteins. Also, peaches are good for digestion because of their high fiber content. It helps you get the necessary Vitamins for your body as well. People make a smoothie, eat it sliced, or add them to fruit salad.

9. Cantaloupe – Sweet Summer Fruit


Cantaloupes are a type of melon. They are rich in Vitamin A, B, and K, as well as minerals, and a healthy count of protein content. One cup of this summer fruit sliced will give you around 1.5 grams of protein. The seeds are also rich in nutrients so they can help you with nutrient deficiency. You can dry them, peel them, and enjoy them. They are a great addition to your salads and fruit smoothies. 

10. Figs – Magical Bite

figs - is fruit high in protein

You can get a magical 0.8 grams of protein in 100 grams of figs. These little bite-size fruits are extremely healthy and nutritious. Even though dried figs contain more protein per gram, they are also high in sugar content. It is edible with its skin and seeds. The creamy texture of figs stays in your mouth. You can enjoy it as a snack or add it to your salad sliced half.

Should You Be Eating Fruit Regularly?

We should make it our habit to eat at least one large bowl of fruits. You can pick up guava even when you are running late for school or work and eat it on the way. One good thing about fruits is that your breath will not stink. So, only gargling some water through your mouth before a presentation is good enough. We have talked about what fruit is high in protein and is fruit high in protein in the first place. Now you know you should eat little or more fruits regularly. So, don’t slack off if you want to be healthy.

Also Read: There are many other foods rich in protein that your kids would enjoy. Try them as well.

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