Protein is a crucial macronutrient that your body needs to build muscle, fight off infections, and produce hormones. It plays a role in many other essential functions, too. How much protein you need can change based on things like your age, weight, and how active you are. For most active people, this means aiming for 0.54-0.9 grams of protein per pound (or 1.2-2 grams per kilogram) of body weight per day to keep muscle mass and promote optimal health.
Some foods like beans, chicken, eggs, and Greek yogurt are full of protein, whereas others, such as fruits, don’t have much of this nutrient. In fruits, protein content is typically less than 1% of their total weight, but a few stand out with higher amounts.
Guava, a sweet and tangy tropical fruit, is packed with vitamin C, fiber, and is one of the fruits highest in protein, offering 4.21 grams per cup. This serving also covers over 400% of your daily vitamin C needs, which is vital for immune health, collagen production, and as an antioxidant protecting against cellular damage. You can enjoy guava by slicing it onto yogurt or pairing it with nuts for a protein-rich snack.
Avocados are another exception among fruits. They aren’t sweet and are usually used in savory dishes, but they also have more protein than most fruits. A single 201-gram avocado contains 4.01 grams of protein. Along with protein, avocados have fiber, vitamins E and C, magnesium, and folate, making them a very nutritious choice. You can top your salads, soups, and grain dishes with avocado or use mashed avocado on sandwiches as a healthy alternative to mayo.
Jackfruits are the largest edible fruits, sometimes weighing up to 110 pounds. They are rich in B vitamins, vitamin C, magnesium, and potassium, and have plant compounds like carotenoids. They also provide 2.84 grams of protein per cup, which is relatively high for fruit. Ripe jackfruit can be blended with protein powder for a smoothie, while unripe jackfruit is great as a plant-based meat substitute in tacos, soups, and curries.
Passion fruit, with its sweet and tangy flavor, is delicious raw or in drinks like juices and smoothies. It’s rich in antioxidants such as vitamin C, carotenoids, and polyphenols, which help to protect cells and reduce inflammation. A 100-gram serving of passion fruit contains 2.2 grams of protein, making it a good choice if you want to add more protein-rich fruits to your diet. Mix it with other ingredients to temper its acidity, and try it in protein shakes or with cheeses and nuts for a snack.
Blackberries provide two grams of protein per cup, which is more than most fruits. They are also loaded with fiber, vitamins C and K, and manganese. One cup gives you 7.63 grams of fiber, which benefits digestive health by promoting good bacteria growth, strengthening the gut barrier, and keeping bowel movements regular. Eating fiber also lowers the risk of heart disease and certain digestive conditions. Blackberries make a great snack and can be added to yogurt parfaits.
Apricots, a type of stone fruit, have a sweet taste and are full of antioxidants, vitamins, and minerals like beta-carotene. There is a link between high carotenoid levels in the blood and a lower risk of diseases such as breast cancer. Apricots provide 2.31 grams of protein per cup. Fresh apricots and dried ones are both great choices, though dried apricots have more protein, offering 4.41 grams per cup. They have a chewy texture and are usually part of high-protein snacks like trail mix.
Pomegranate seeds, or arils, have 2.9 grams of protein per cup and are full of fiber. They also contain antioxidants and anti-inflammatory compounds like anthocyanins. Consuming them may improve cognitive function and help post-exercise recovery. Pomegranate arils make a great addition to salads, yogurt parfaits, or can be eaten as a snack with cottage cheese.
Kiwifruit packs quite a nutritional punch with vitamins C, E, and K, and also contains nearly two grams of protein per cup. It’s also fibrous, aiding those with constipation by supporting regular bowel movements. Kiwis can be a tasty addition to dishes like overnight oats and yogurt bowls or enjoyed as a snack with cheese, nuts, and seeds.
Cherries, though not as high in protein as some fruits, offer 1.63 grams per cup and come with health benefits like reducing heart disease risk factors and improving blood sugar regulation. They are rich in antioxidants like anthocyanins and provide vitamin C and potassium. Cherries are versatile, fitting well in both sweet and savory recipes. For a high-protein dessert, consider a Greek yogurt parfait layered with cherries, chia seeds, and almonds.
Though fruits are generally low in protein, they can enhance the flavor of high-protein dishes or snacks when paired with foods like Greek yogurt, cheese, and nuts. Some fruits like guava, avocado, jackfruit, passion fruit, blackberries, apricots, pomegranates, kiwis, and cherries are higher in protein and can help you meet your daily protein goals. Fresh fruits are versatile and dried fruits like unsweetened dried apricots are shelf-stable, making them convenient options for boosting your protein intake.
