17 High Protein Fruits, and How to Incorporate Them Into Your Diet

Don’t skip the produce section!

Fact checked by Marcus Reeves

If you want to add protein to your diet, finding vegetables and fruit with protein is a good start. Protein is essential to a healthy diet, but the stereotypical sources of protein (meat, eggs, animal products) aren’t necessarily the only ways to get it. Plant-based protein is an increasingly popular way to up your daily protein intake.

If you’re frequently hungry, that may be a sign you need to consume more protein. Every well-balanced diet needs protein, so if you’re looking to switch up what you eat, or just add protein from other sources, consider these fruits. 

Meet the Expert

Amy Fox is a certified nutritionist at Food & Mood Lab With Amy.

How Much Protein Do You Need?

Everyone’s personal protein requirements are different, and if you're very active, you may require more protein, Consulting with a doctor or nutrition professional can help you determine exactly how much protein may be right for your body.

Generally, fruit is not high in protein, so it shouldn't be your sole source. However, fruits have many other benefits that compensate for their lesser protein content. Fruits are full of vitamins, minerals, antioxidants, potassium, folate, magnesium—the list goes on.

Diets with plenty of fruits and vegetables can reduce the likelihood of stroke and heart disease, lower blood pressure, prevent some types of cancer, lower the risk of eye and digestive problems, and help balance blood sugar, so it's crucial to get enough of each in your daily diet.

The Dietary Reference Intake suggests consuming 46 grams of protein daily for the average sedentary woman, and 56 grams of protein per day for the average sedentary man. High activity may require more protein, and consulting with a doctor or nutrition professional can help you determine exactly how much protein may be right for your body.

High-Protein Fruits

“While fruits are not typically known for being high in protein compared to other food groups like meat or legumes, a few fruits contain notable amounts of protein,” says Amy Fox, certified nutritionist. That is, you probably don’t want fruit to be your main source of protein, but if you’re looking for a snack with just a little bit of protein, or want to add a fruit boost to a salad, this guide can help.

Avocado

Protein, per 1 fruit: 2.7 grams 

“Known for its healthy fats and fiber content, avocado is also a natural source of protein,” says Fox. Eat this healthy fruit straight out of the skin with a spoon and a sprinkle of salt for an on-the-go snack, or use avocado in a slew of recipes like avocado toast, blended in a smoothie, or smashed into guacamole.

Try It: Chopped Salad With Avocado Dressing

Jackfruit

Protein, per 1 cup: 2.8 grams

Jackfruit is a tropical fruit boasting a texture that can be oddly similar to tender meat, like pulled pork or chicken. It’s tender and just a little sweet, and absorbs a slew of flavors. “Jackfruit is a popular choice among vegans and vegetarians, and has approximately 3 grams of protein per cup,” says Fox. “It is highly versatile, and can be used as a meat substitute in various dishes.”  

Jackfruit can be used in nearly infinite ways, including in tacos, stir-fries, or curries. “Add it to desserts like pies, or blend it into smoothies for a unique twist,” Fox suggests.

Guava

Protein, per 1 cup: 4.2 grams

Guava is a tropical fruit that has one of the highest protein contents of any fruit. And with only 5 grams of sugar, it’s a nice option to add some protein to your fruit salad, sliced onto a grilled cheese, or just cubed to snack on during a hot day. “Enjoy guava as a refreshing snack or incorporate it into your smoothies, salads, or even make a homemade guava jam or jelly,” suggests Fox. Beware of pre-packaged guava products, which may contain a lot of sugar or additives.

Try It: Tropical Fruit Salad

Blackberries

Protein, per 1 cup: 2 grams 

Blackberries are a nice source of fruit protein because they’re easy to enjoy, and high in fiber and many more nutrients, including antioxidants. They can be enjoyed by the handful, tossed on top of any breakfast bowl (yogurt, oatmeal, and chia pudding all go well with some blackberries on top), or, of course, blended into a smoothie to add some rich purple color. They also work well with savory foods.

Try It: Steak and Blackberry Salad

Kiwi

Protein, per 1 cup: 1.9 grams 

Not only are kiwis just the cutest fruit (we see that fuzzy skin), but they’re super delicious, nutritious, and easy to eat. Just slice a ripe kiwi in half, and enjoy eating the green fruit with a spoon (though you may need a napkin or plate underneath for rogue juices). Kiwi also has calcium, potassium, and some fiber, but is higher in sugar and carbohydrates than other tropical fruits. Still, kiwi can be one of the healthiest daily additions to your diet.

Try It: Kiwi-Cucumber Relish

Apricots

Protein, per 1 cup: 2.2 grams

Apricots are a stone fruit that is high in protein, delicious raw, and can be consumed easily with the skin on, i.e. the perfect portable snack. Apricots are also hydrating and full of nutrients, including antioxidants, potassium, and beta-carotene. Apricots also pair nicely with meat, if you’re trying to add more protein to your meal. Try making Bacon-Wrapped Apricots as a finger food or Lemon-Pepper Tofu With Apricot-Chickpea Salsa for a fully plant-based protein boost. Apricots are also great in desserts and snacks.

Try It: No-Bake Apricot and Oat Nuggets

Grapefruit

Protein, per 1 fruit: 2.4 grams

For a citrus fruit that’s so juicy, grapefruit is remarkably high in protein. A single fruit packs over 2 grams, and can easily be eaten raw with a spoon or in segments. You can also sprinkle a bit of sugar on top for a sweeter treat. Grapefruit is packed with Vitamin C and more health benefits, and can be used in a wide range of dishes to add flavor and nutrition. Try grapefruit as a salsa, as the star of a tangy fruit salad, or in a heartier, more savory salad.

Try It: Grapefruit and Feta Fregola Salad

Tomato

Protein, per 1 cup: 1.5 grams

Yes, tomatoes are a fruit, and they do have some protein, though the content will vary by type of tomato. In season, tomatoes are excellent just sliced and sprinkled with salt, perhaps drizzled with some nice olive oil and vinegar. Of course, tomatoes make an excellent pasta sauce, served as a creamy soup base, or in a curry. Tomatoes’ potential is seemingly endless, and they’re also packed with health benefits, including antioxidants, vitamins, and fiber. Try our recipe for a tomato tart:

Try It: Cheesy Heirloom Tomato Tart

Pomegranate

Protein, per 1 cup of arils: 3 grams

You may have heard of pomegranates because of their renowned antioxidant properties, but pomegranates do double duty in the protein arena. While pomegranate juice is good for antioxidants, the seeds (or arils) are packed with protein. Pomegranates also have 3.5 grams of fiber per 1 cup of arils; that combo will keep you feeling full longer. While the fruit is in season in the autumn, you can usually find frozen pomegranate seeds in the freezer section during the spring, summer, and winter months.

Try It: Pomegranate-Almond Toast

Passion Fruit

Protein, per 1 cup: 5.2 grams

Passion fruit is a nutrient-dense food, boasting not just protein but also high levels of fiber, antioxidants, vitamin C, and vitamin A. This tropical fruit is grown in warmer U.S. climates like Florida, California, and Hawaii and is usually available in produce sections year-round. Known for its bright pink rind and yellow, seed-laden insides, passion fruit can be eaten raw, mixed into a smoothie, or cooked down into jelly, jam, or even ice cream.

Try It: Partida Passion Fruit Cocktail

Bananas

Protein, per 1 medium banana: 1 gram

Bananas are high in potassium, which is a nutrient that helps maintain normal levels of fluid inside cells. When you don't get enough potassium, you may experience muscle cramping, higher blood pressure, and even increased risk of heart attack and stroke. But that's not all bananas are good for—with one gram of protein per banana, this fruit ranks as one of the higher protein fruits available. Paired with peanut butter or put into a smoothie, bananas can offer a great protein boost.

Try It: Healthy Frozen Chocolate Banana Bites

Raspberries

Protein, per 1 cup: 2.7 grams

With their sweet and tangy flavor, raspberries bring a brightness to salads, smoothies, and desserts that is unparalleled. And with 2.7 grams of protein per cup, they add a protein boost to any meal. Want even more protein? Mix them with greek yogurt and some almonds.

Try It: Raspberry Smoothie Bowl

Cherries

Protein, per 1 cup: 2.5 grams

Whether you prefer them dark and sweet or light and tangy, cherries are a fruit protein powerhouse. Offering 2.5 grams of protein per cup, this summer fruit goes well in smoothies, on top of desserts, or in decadent sauces. Of course, you can always eat them raw—but don't forget to spit out the stones!

Try It: Cherries Jubilee

Oranges

Protein, per 1 cup: 1.5 grams

Most people don't immediately go to oranges when thinking about fruits with protein. Oranges are usually associated with their primary nutrient, vitamin C, but oranges also have 1.5 grams of protein per cup. Whether you enjoy a big glass of cold OJ in the morning, snack on one in the afternoon, or throw one on a dinner salad, oranges are a great way to boost your plant-based protein.

Try It: Ricotta-Orange Toast

Peaches

Protein, per 1 cup: 1.4 grams

Appearing in the summer months, peaches are a sweet treat with 1.4 grams of protein per cup. They also have a low calorie count, at just 70 calories per serving, and contain 2.3 grams of fiber per cup. Yellow peaches have a little bit of tang to them, while white peaches are usually on the sweeter side. Put them on ice cream, toss them in a smoothie, or even pair them with pork chops for a sweet and savory kick.

Try It: Roasted Pork Chops and Peaches

Cantaloupe

Protein, per 1 cup: 1.31 grams

As part of the melon trifecta of summer—honeydew, cantaloupe, and watermelon—cantaloupes are the perfect addition to a fruit salad or just sliced up and served plain. At 1.31 grams of protein per cup, they'll also give you a nice protein boost. Want to multiply the protein impact? Toss them on cottage cheese for a light afternoon snack.

Try It: Grilled Cantaloupe and Prosciutto Skewers

Grapes

Protein, per 100 grams: 0.9 grams

Whether you prefer the sweetness of red grapes or the tangy zip of green grapes, you'll get almost a full gram of protein from each 100 grams of the fruit. Many people like to snack on these bite-sized bulbs by themselves, but they can also be put on a salad, tossed into some cottage cheese, or even thrown into a dinner recipe with chicken for a pop of sweetness.

Try It: Skillet Chicken With Grapes and Shallots

Frequently Asked Questions

What foods have the most protein?

The highest-protein foods are animal-sourced, such as fish, chicken, beef, eggs, yogurt, cheese, and milk. Nut butters like peanut or almond butter, lentils, seitan, edamame, and tofu contain the most protein for plant-based options. Regardless of your protein source, the NIH suggests that 10% to 35% of your calories daily should come from protein.

Which vegetables have protein?

For protein from vegetables, greens like spinach, collard greens, and mustard greens are good options. Legumes such as green peas, lima beans, and lentils also have a high protein content. Broccoli, brussels sprouts, and cauliflower pack the most protein in the cruciferous vegetable arena.

Which fruits are lowest in carbs?

If you're looking for fruits low in carbs, stick to the ones with high water and fiber content. Watermelon, strawberries, cantaloupes, peaches, raspberries, and oranges rank among the lowest in carb content. High carb fruits are usually denser, such as bananas, mangoes, pineapples, and apples.

Related: Complete Protein Foods—Plus How to Combine Incomplete Proteins

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