Which Fruits Have the Highest Protein?

High protein fruits include avocados and guava.

Whether you're eating for weight loss or muscle building, you have to look closely at the nutrition facts like calories, protein, and so much more. As with other nutrients, the source of protein (the types of food you're eating) matters even more than the amount of protein in your diet. If the protein comes from healthy sources, such as high protein fruits (as opposed to processed foods), it can lower your risk for many diseases.

The recommended daily protein intake for adults 18 years and older is 0.36 grams per pound (0.8 g/kg) of body weight. If you weigh 150 pounds, for example, you should consume 54 grams of protein every day. While you can't get all of your daily protein from fruits, you can add high protein fruits to your diet, along with other protein-rich foods, to meet your daily protein requirements.

The benefits of fruit protein include all the healthy vitamins and nutrients that naturally occur in fruit, from fiber and antioxidants to omega-3 fatty acids. Low in calories and fat but high in fiber and vitamins, high protein fruits are also a great way to increase healthy protein in your diet.

While many fruits do contain protein, they contain less than other plant-based protein sources such as legumes and seeds. To make fruit a significant source of protein in your diet, you will need to select fruits with the most protein. Look for fruits that are high in protein, but low in sugar, saturated fats, and sodium.

People who eat a lot of fruits have a lower risk of chronic diseases and certain cancers, so don't skip these healthy ingredients when meal planning or grocery shopping.

There is an abundance of fruits we already know are good for us but also contain protein and can help balance your diet. If you're wondering if there is a "How much protein is in a fruit?" list to refer to, here are several high protein fruits to choose from.

Fruit with Most Protein Chart

One cup of fresh sliced apricots has 2.3 grams of protein. A single raw apricot has approximately half a gram of protein.

To pick a good apricot from the grocery store, look for one that is uniform in color and plump but firm.

Apricots are a good source of vitamin A, vitamin C, potassium, and fiber.

A medium avocado has 5 grams of protein.

Avocados are a delicious and versatile fruit. To pick a good avocado from the grocery store, look for one with dark green skin that yields slightly to gentle pressure. Hard avocados can ripen in sunlight. Once they're ripe, you can place them in your refrigerator to slow down the ripening processes until you're ready to eat them.

Avocados are rich in vitamins and minerals, and they contain heart-healthy monounsaturated fat.

One cup of cubed, raw jackfruit contains 2.6 grams of protein.

The jackfruit is the largest tree fruit in the world, with some weighing as much as 100 pounds. It's known for its meat-like texture and high protein content, which makes it a popular vegan meat substitute in a variety of dishes.

To pick a good jackfruit from the grocery store, select a fruit that gives a bit when you apply gentle pressure.

One ounce of raisins, about 60, has almost a gram of protein.

Sweet and portable, raisins make an easy addition to a packed lunch or a snack on the go. Choosing raisins over other snacks with similar calories and carbohydrates can lower cholesterol, blood sugar, and blood pressure levels.

Raisins are high in antioxidants, potassium, magnesium, and fiber.

One cup of guava fruit contains 4.2 grams of protein.

To pick the perfect guava at the grocery store, look for an unblemished fruit that gives gentle pressure. If the guava is firm, it can ripen at room temperature, but move it to the refrigerator once it's ripe enough to eat.

Guava fruit is high in vitamin C and is used to treat a variety of ailments in traditional medicine.

Kiwifruit has about half a gram of protein per fruit.

To pick out the perfect kiwifruit, look for one with rough and fuzzy skin that gives slightly when you squeeze it. If you find dimples in the skin or it feels mushy, it's probably too ripe and not the best tasting at that point.

Kiwifruits are packed with vitamin C, vitamin E, fiber, and potassium.

A medium banana contains about one gram of protein.

To pick a banana that is ready to eat, look for one that is yellow, firm, and free of bruises. You can also pick green bananas to ripen on your kitchen counter and be ready to eat after a few days. The greener they are, the longer they will take to ripen.

Sweet and nutritious, bananas are the most popular fresh fruit sold in America. Bananas are also a great source of potassium, vitamin C, and fiber.

Do apples have protein?

Apples have protein. While last on our list of high protein fruits, apples contain about 0.27 grams of protein for every 100 grams.

Which has more protein: apple or banana?

When comparing apples and bananas, the amount of protein in a banana is about three times higher at slightly over one gram of protein per 100 grams. An apple contains about one-third of a gram of protein per 100 grams.

Is avocado a good source of protein?

Avocados are an excellent source of protein and so much more. They contain roughly 2 grams of protein per 100 grams of the fruit.