23 Fruits Highest in Protein

Fruits can be a good source of protein, though they tend to provide less than vegetables, beans, and other high protein foods. To be sure you get all the essential amino acids you need from fruits, use the complete protein calculator. Below is a list of fruits with the highest protein to calorie ratio. For more see the extended list of protein rich fruits, the list of dried fruits high in protein, and the list of protein rich fruits ranked by percent of protein.

#1: Guavas
Protein in 100gPer fruit (55g)Protein to Calorie Ratio
2.6g1.4g1g protein per 26 calories
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#2: Mulberries
Protein in 100gPer cup (140g)Protein to Calorie Ratio
1.4g2g1g protein per 31 calories
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#3: Blackberries
Protein in 100gPer cup (144g)Protein to Calorie Ratio
1.4g2g1g protein per 31 calories
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#4: Starfruit
Protein in 100gPer cup, sliced (108g)Protein to Calorie Ratio
1g1.1g1g protein per 31 calories
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#5: Apricots
Protein in 100gPer apricot (35g)Protein to Calorie Ratio
1.4g0.5g1g protein per 34 calories
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#6: Kumquats
Protein in 100gPer fruit (19g)Protein to Calorie Ratio
1.9g0.4g1g protein per 37 calories
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#7: Nectarines
Protein in 100gPer fruit (142g)Protein to Calorie Ratio
1.1g1.5g1g protein per 40 calories
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#8: Grapefruit (White)
Protein in 100gPer 1/2 fruit (118g)Protein to Calorie Ratio
0.9g1g1g protein per 41 calories
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#9: Cantaloupe Melon
Protein in 100gPer wedge (102g)Protein to Calorie Ratio
0.8g0.9g1g protein per 43 calories
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#10: Peaches
Protein in 100gPer fruit (150g)Protein to Calorie Ratio
0.9g1.4g1g protein per 43 calories
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#11: Raspberries
Protein in 100gPer cup (123g)Protein to Calorie Ratio
1.2g1.5g1g protein per 43 calories
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#12: Passion Fruit
Protein in 100gPer cup (236g)Protein to Calorie Ratio
2.2g5.2g1g protein per 44 calories
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#13: Currants (Red, White & Black)
Protein in 100gPer cup (112g)Protein to Calorie Ratio
1.4g1.6g1g protein per 45 calories
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#14: Strawberries
Protein in 100gPer cup, sliced (166g)Protein to Calorie Ratio
0.7g1.1g1g protein per 46 calories
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#15: Pomegranate
Protein in 100gPer fruit (282g)Protein to Calorie Ratio
1.7g4.7g1g protein per 49 calories
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#16: Oranges
Protein in 100gPer fruit (121g)Protein to Calorie Ratio
1g1.3g1g protein per 49 calories
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#17: Watermelon
Protein in 100gPer wedge (286g)Protein to Calorie Ratio
0.6g1.7g1g protein per 50 calories
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#18: Kiwifruit (Gold)
Protein in 100gPer fruit (86g)Protein to Calorie Ratio
1.2g1.1g1g protein per 50 calories
Kiwifruit Health Benefits.
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#19: Jackfruit
Protein in 100gPer cup, sliced (165g)Protein to Calorie Ratio
1.7g2.8g1g protein per 56 calories
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#20: Cherries
Protein in 100gPer cup (138g)Protein to Calorie Ratio
1.1g1.5g1g protein per 57 calories
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#21: Honeydew Melon
Protein in 100gPer wedge (160g)Protein to Calorie Ratio
0.5g0.9g1g protein per 72 calories
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#22: Avocados
Protein in 100gPer avocado (201g)Protein to Calorie Ratio
2g4g1g protein per 80 calories
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#23: Bananas
Protein in 100gPer banana (118g)Protein to Calorie Ratio
1.1g1.3g1g protein per 81 calories
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Click each heading below for more information from HealthAliciousNess.com

Rhubarb 0.9g per 100 gram serving1.1g per cup, diced (122 grams)1g protein per 23 calories Click to see complete nutrition facts for Rhubarb
Horned Melon (Kiwano) 1.8g per 100 gram serving3.7g per melon (209 grams)1g protein per 24 calories Click to see complete nutrition facts for Horned Melon
Lemons 1.1g per 100 gram serving0.9g per lemon (84 grams)1g protein per 26 calories Click to see complete nutrition facts for Lemons
Cape Gooseberries (Ground Cherries)1.9g per 100 gram serving2.7g per cup (140 grams)1g protein per 28 calories Click to see complete nutrition facts for Cape Gooseberries
Sugar Apples 2.1g per 100 gram serving3.2g per fruit (155 grams)1g protein per 45 calories Click to see complete nutrition facts for Sugar Apples
Sapote Mamey 1.5g per 100 gram serving8.1g per fruit (558 grams)1g protein per 83 calories Click to see complete nutrition facts for Sapote Mamey
Tamarinds 2.8g per 100 gram serving3.4g per cup, pulp (120 grams)1g protein per 85 calories Click to see complete nutrition facts for Tamarinds
Breadfruit 1.1g per 100 gram serving2.4g per cup (220 grams)1g protein per 94 calories Click to see complete nutrition facts for Breadfruit
Plantains 1.3g per 100 gram serving2.3g per plantain (179 grams)1g protein per 94 calories Click to see complete nutrition facts for Plantains
Durian 1.5g per 100 gram serving3.6g per cup (243 grams)1g protein per 98 calories Click to see complete nutrition facts for Durian

Dried Peaches 3.6g per 100 gram serving5.8g per cup, halves (160 grams)1g protein per 66 calories Click to see complete nutrition facts for Dried Peaches
Currants (Zante Currants) 4.1g per 100 gram serving5.9g per cup (144 grams)1g protein per 69 calories Click to see complete nutrition facts for Currants
Dried Apricots 3.4g per 100 gram serving4.4g per cup (130 grams)1g protein per 71 calories Click to see complete nutrition facts for Dried Apricots
Dried Figs 3.3g per 100 gram serving4.9g per cup (149 grams)1g protein per 76 calories Click to see complete nutrition facts for Dried Figs
Dried Jujube 3.7g per 100 gram serving1g per ounce (28 grams)1g protein per 78 calories Click to see complete nutrition facts for Dried Jujube
Raisins (Seedless) 3.4g per 100 gram serving4.9g per cup (145 grams)1g protein per 89 calories Click to see complete nutrition facts for Raisins
Prunes2.2g per 100 gram serving3.8g per cup (174 grams)1g protein per 109 calories Click to see complete nutrition facts for Prunes
Dates 2.5g per 100 gram serving3.6g per cup, chopped (147 grams)1g protein per 113 calories Click to see complete nutrition facts for Dates
Dried Blueberries 2.5g per 100 gram serving1g per 1/4 cup (40 grams)1g protein per 127 calories Click to see complete nutrition facts for Dried Blueberries
Dried Pears 1.9g per 100 gram serving3.4g per cup, halves (180 grams)1g protein per 138 calories Click to see complete nutrition facts for Dried Pears
Dried Apples 1.3g per 100 gram serving0.8g per cup (60 grams)1g protein per 266 calories Click to see complete nutrition facts for Dried Apples

#1 Dried Apricots320 caloriesProtein: 5%Carb: 83%Fat: 0%Other (water): 12%
#2 Dried Zante Currants283 caloriesProtein: 4%Carb: 74%Fat: 0%Other (water): 22%
#3 Prunes339 caloriesProtein: 4%Carb: 89%Fat: 1%Other (water): 6%
#4 Raisins302 caloriesProtein: 3%Carb: 80%Fat: 0%Other (water): 17%
#5 Dried Figs249 caloriesProtein: 3%Carb: 64%Fat: 1%Other (water): 32%
#6 Guavas68 caloriesProtein: 3%Carb: 14%Fat: 1%Other (water): 82%
#7 Dates282 caloriesProtein: 2%Carb: 75%Fat: 0%Other (water): 23%
#8 Avocado120 caloriesProtein: 2%Carb: 8%Fat: 9%Other (water): 81%
#9 Passion-Fruit (Granadilla)97 caloriesProtein: 2%Carb: 23%Fat: 1%Other (water): 74%
#10 Sugar-Apples (Sweetsop)94 caloriesProtein: 2%Carb: 24%Fat: 0%Other (water): 74%
#11 Groundcherries (Cape-Gooseberries Or Poha)53 caloriesProtein: 2%Carb: 11%Fat: 0%Other (water): 87%
#12 Kumquats71 caloriesProtein: 2%Carb: 16%Fat: 0%Other (water): 82%
#13 Custard-Apple (Bullocks-Heart)101 caloriesProtein: 2%Carb: 25%Fat: 0%Other (water): 73%
#14 Cherimoya74 caloriesProtein: 2%Carb: 18%Fat: 0%Other (water): 80%
#15 Rose Hips162 caloriesProtein: 2%Carb: 38%Fat: 0%Other (water): 60%
#18 Loganberries55 caloriesProtein: 2%Carb: 13%Fat: 0%Other (water): 85%
#19 Jackfruit94 caloriesProtein: 1%Carb: 24%Fat: 0%Other (water): 75%
#20 Durian147 caloriesProtein: 1%Carb: 27%Fat: 5%Other (water): 67%
#21 Mulberries43 caloriesProtein: 1%Carb: 10%Fat: 0%Other (water): 89%
#22 Black Currants63 caloriesProtein: 1%Carb: 15%Fat: 0%Other (water): 84%
#23 Red Currants56 caloriesProtein: 1%Carb: 14%Fat: 0%Other (water): 85%
#24 Blackberries43 caloriesProtein: 1%Carb: 10%Fat: 0%Other (water): 89%
For more suggestions try the nutrient ranking tool.

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Data Sources and References

    • USDA National Nutrient Database for Standard Reference, Release 20.