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12 High-Protein Fruits to Help You Sneak In More Protein

These fruits are a sweet, simple way to add a few more grams of the muscle-building macro to your day.

By Karla Walsh, Kathleen FeltonUpdated May 30, 2025

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We’re taught early in life that “an apple a day keeps the doctor away.” There’s a reason for that: “Fruits provide an array of good-for-you nutrients, including gut-friendly fiber, phytonutrients, as well as vitamins and minerals,” says Elizabeth Shaw, RDN, a registered dietitian nutritionist, founder of Shaw Simple Swaps, and the author of the Air Fryer Cookbook for Dummies

But when we think about protein, fruit isn’t the food group that comes to mind, especially compared to better-known protein picks like lean meats, tofu, cottage cheese, fish, and nuts. However, some fruits can provide a welcome protein boost, experts say. “While they won’t replace traditional protein sources, they can contribute to your daily intake,” explains registered dietitian Andrea Soares, RDN.

Read on to discover some of the best high-protein fruits to add to your daily menu, and to learn how they stack up against other muscle-building foods.

What Counts as a High-Protein Fruit?

Relatively high-protein fruits offer somewhere between 1 and 4 grams of protein per serving, which is usually about 1 cup. While those amounts are notable compared to other fruits that contain no protein at all, it’s important to know that their “high protein” superlative is relative. To technically be considered “high” in a particular nutrient by the Food & Drug Administration (FDA), a food must contain at least 20 percent of the daily value or reference daily intake of that nutrient.

Protein needs vary by biological sex, age, activity level, and other factors, but the general minimum recommendation is 50 grams of protein per day. For active adults who are aiming for muscle growth, the protein bar is higher. If you want to maintain and build muscle, experts say your protein intake would ideally increase—about 1.4–2.2 grams of protein per kilogram of body weight each day, which is about 150 grams a day for a 150-pound person.

Regardless of your personal nutrition goals, no fruits officially qualify as “high-protein” choices per those FDA standards. That being said, the fruits listed below are among the highest-protein options available and can help you sneak in a tiny bit more of the macro into your daily diet.

12 High-Protein Fruits 

When enjoyed in tandem with other protein-rich foods, the following fruits that contain higher-than-average protein counts are strong additions to your menu. 

1. Guava

A half-cut guava fruit sitting on top of other guava fruits. Guava is a high-protein fruit.

Wokephoto17 / Moment via Getty Images

Protein per 1 cup: 4 grams

If we could award a gold medal to the best high-protein fruit, it would go to this tropical treat.

“One cup of guava contains the same amount of protein as an egg white,” says Lauren Harris-Pincus, RDN, a registered dietitian nutritionist, founder of Nutrition Starring YOU, and author of The Everything Easy Pre-Diabetes Cookbook.

Plus, this fruit delivers plenty of other benefits too. “Guava is a vitamin C powerhouse, even more than oranges,” Soares notes. It’s also packed with fiber and antioxidants.

For the biggest fiber boost, leave the skin on and feel free to eat the seeds scattered throughout; it’s all edible. Enjoy guava diced on its own, toss it into a fruit salad, or build a parfait with yogurt and granola or nuts for a protein-packed breakfast or snack.

2. Jackfruit

A wooden basket filled with ripe peeled jackfruit, which is a high-protein fruit.

panida wijitpanya / iStock / Getty Images Plus via Getty Images

Protein per 1 cup sliced: 3 grams

While jackfruit can’t go toe-to-toe with the protein content of what it’s often used as a substitute for—pulled pork or chicken—it’s still a fairly decent source of protein at just under 3 grams of protein per cup. You can invest in a whole jackfruit, but for the easier and quicker solution (breaking down the whole fruit takes elbow grease), seek out canned jackfruit. 

“This still isn’t a high source [of protein], but if you serve jackfruit mixed with some lentils, it can really shine,” Shaw says. “Add your favorite barbecue sauce for a fun twist on a ‘meaty’ barbecue sandwich,” or toss a mix of jackfruit and lentils or beans with taco seasoning and tuck that inside of tortillas.

3. Apricots

A bowl of apricots on a table.

Anne DEL SOCORRO / Moment via Getty Images

Protein per 1 cup sliced, raw: 2.3 grams

“These little gems are packed with beta-carotene, potassium, and fiber,” Soames says, which makes them great options to boost your skin and eye health. 

This fruit is on the smaller side, so a typical serving likely includes up to four apricots, Soames adds (though you’d likely consume a smaller portion of dried apricots). Pair this yummy stone fruit with almonds for some crunch, or top slices over Greek yogurt for an easy protein-packed breakfast or snack. 

4. Blackberries

A white bowl of blackberries (which are high-protein fruits) sitting on a table.

Zana Munteanu / 500px / 500px via Getty Images

Protein per 1 cup: 2 grams

“Packed with antioxidants, blackberries are one of the highest-fiber fruits with 8 grams per cup,” Harris-Pincus says, which, for women and men respectively, gets you about one-third to one-quarter of the way to your daily fiber goals. Blackberries are also one of the highest-protein berries, clocking in at just over 2 grams per cup.

Savor blackberries on their own, incorporated into a fruit salad, or sprinkled over a bowl of oatmeal, cereal, or yogurt. Or stock up on a frozen berry blend to add to smoothies made with a handful of spinach, nut butter, and yogurt, soy milk, or cow’s milk for a bonus protein boost.

5. Kiwi

A close-up photo of sliced kiwi, which is a high-protein fruit.

ASMR / E+ via Getty Images

Protein per 1 cup: 2 grams

Delivering sweet-tart flavor, a couple grams of protein, and fiber, kiwis are the high-protein fruit for you if you struggle to stay regular. “Eating two kiwis per day has been shown to help treat constipation,” Harris-Pincus says.

They’re also packed with immunity-supporting vitamin C. “A single kiwi provides over 100 percent of your daily vitamin C, along with gut-friendly enzymes,” Soares says.

Kiwis are great sliced or diced and enjoyed as-is or in fruit salads. Or, finely dice the fruit and toss it with diced peppers, onions, and cilantro for a quick and colorful fruit salsa. Its tanginess also shines in smoothies and cocktails, Harris-Pincus adds.

6. Bananas

A bowl of bananas.

Luc TEBOUL / Moment via Getty Images

Protein per 1 cup, sliced, raw: 1.6 grams, or 1.3 grams per medium banana, raw

They’re known for delivering a serious dose of potassium, but this fruit checks other nutritional boxes too. “Bananas are an energy-boosting fruit loaded with potassium and prebiotic fiber, which support digestion and energy levels,” Soames says. 

This fruit is notorious for being easy to grab and go, but you can boost its protein content by pairing bananas with nut butter, or slice them and serve on whole-grain toast. When you’re craving something sweet, try mashing and freezing ripe bananas to make creamy banana “ice cream,” then swirl in nut butter and top with chopped berries.

7. Cherries

A bowl of cherries.

Alexandr Kolesnikov / Moment via Getty Images

Protein per 1 cup: 1.6 grams

Put a cherry on top: This fruit squeezes in a surprising amount of protein in a standard serving size. “They also contain anthocyanins for muscle recovery,” Soames notes, “so they're great post-workout.” What’s more, cherries contain the hormone melatonin, and research suggests that eating more melatonin foods can support better-quality sleep, making them an ideal pre-bedtime snack.

Blend fresh or frozen cherries into smoothies with your choice of milk, nut butter, and a mix of other fruits, toss them onto a salad, or sprinkle as a sweet topping on Greek yogurt or oatmeal.

8. Pomegranate Seeds

Close-up view of a cut-open pomegranate with its seeds (which are high-protein fruits) spilling out.

jayk7 / Moment via Getty Images

Protein per ½ cup arils (aka seeds): 1.5 grams

With 1.5 grams of protein and 3.5 grams of fiber, pomegranate seeds are small but mighty. Their punchy ruby-red hue is courtesy of the powerful antioxidants they contain, Shaw notes. (We see you, inflammation-fighting polyphenols!)

Their pop of color, sweet-tart flavor, and refreshing crunchy quality make pomegranate seeds a welcome addition to sweet and savory dishes alike. Try them in smoothie bowls, overnight or regular oats, cottage cheese, Greek yogurt, grain bowls, guacamole, or salads. Or, for a colorful and nutrition-packed side dish, toss pomegranate seeds with roasted Brussels sprouts and roasted butternut squash, plus a handful each of toasted pecans and goat cheese.

9. Avocado

An avocado (which is a high-protein fruit) sliced in half with both halves facing upright.

Tanja Ivanova / Moment via Getty Images

Protein per ½ medium: 1.5 grams

Although sometimes mistaken for a vegetable since it walks on the savory side, avocado is technically a fruit. It’s a “health goddess,” at that, Shaw says, delivering a bit of protein, fiber, and heart-healthy monounsaturated fats in one.

This high-protein fruit is also a terrific team player: “When adding avocado to a salad or other low-fat foods, we absorb more fat-soluble nutrients, including carotenoids and vitamins A, D, E, and K,” Harris-Pincus says.

Avocado toast is always an excellent option, but don’t stop there. Stuff an avocado half with a whole-grain salad or cottage cheese and your favorite seasoning blend, feature it in guacamole or other dips, blitz it into a smoothie, or slice or smash it to serve it on tacos, sandwiches, or as part of salads or grain bowls.

10. Raspberries

A close-up photo of raspberries.

alvarez / E+ via Getty Images

Protein per 1 cup: 1.5 grams

While they don’t contain quite as much protein as blackberries, raspberries are another higher-than-average protein berry. And they’re excellent little sources of fiber, Soames says. “With 8 grams per cup, raspberries are fantastic for digestion and keeping you full.”

Raspberries are great to eat on their own (who among us hasn’t accidentally finished an entire carton in one sitting?), but you can mix them into cottage cheese, overnight oats, Greek yogurt, or smoothies to quickly pair these berries with any number of higher-protein sources.

11. Figs

Fresh figs cut in half.

Aleksandr Zubkov / Moment via Getty Imagesa

Protein per 5 small figs, raw: 1.5 grams

This small, delicate fruit contains a comparatively decent amount of protein, and also delivers a little potassium and prebiotic fiber, “which helps feed good gut bacteria,” Soames notes. Five fresh figs (or 10 dried figs) are considered a 1-cup serving

Figs are delicious sliced on whole-grain toast with almond butter and honey drizzled on top, or you can chop them into smaller ½-inch pieces and stir into Greek yogurt or oatmeal. Or, mix fresh figs in a spinach salad with chopped nuts and goat cheese for an easy lunch that’s packed with fiber, protein, and healthy fats. 

12. Passion Fruit

A passion fruit cut in half, resting on a yellow backgorund.

Malorny / Moment via Getty Images

Protein per 3-fruit serving: 1.2 grams

Though it can sometimes be tricky to find this tropical fruit in stores, it’s worth seeking out. Not only is passion fruit delicious, but it delivers some protein along with a slew of other good-for-you nutrients. “It’s a great source of fiber, vitamin C, and magnesium, so it supports muscle function and relaxation,” Soames says.

Scoop the brightly colored fruit out and spoon it over Greek yogurt, or blend some into your morning smoothie (it will taste like you’re on vacation!). Passion fruit is also great on top of chia pudding, Soames adds.

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Is Fruit a Good Source of Protein?

As you can see, some fruits (like the picks above) do contain a bit of protein. But admittedly, most other food groups pack a more impressive protein punch. Compared to high-protein grains, buff plant-based proteins, amino acid-rich animal proteins, and dairy products, fruit pales in comparison in terms of its protein content. 

“The amount of protein in fruit is pretty low, so we wouldn’t be consuming fruit to meet our protein requirements,” says Vanessa Rissetto, RD, a registered dietitian and CEO of Culina Health. Still, fruit “certainly does offer some of this macronutrient, just not in quantities comparable to a Greek yogurt, one of my go-tos, or other high-protein foods, like chicken, meat, or fish,” Shaw adds.

In general, calories in fruit typically come from nearly 100 percent carbohydrate, and most fruit contains no protein at all, Harris-Pincus explains. 

The high-protein fruits highlighted above clock in between 1 and 4 grams per serving—and this is for fruits on the highest end of the protein spectrum. To put this into context, here’s a rough breakdown of average protein content per food group, according to Harris-Pincus:

  • 1 serving of vegetables = 2 grams of protein

  • 1 serving of grains = 3 grams of protein

  • 1 cup of dairy milk and soy milk = 8 grams of protein

  • 1 ounce of cheese = 7 grams of protein

  • ½ cup beans = 7–9 grams of protein

  • ¼ block extra-firm tofu = 10 grams of protein

  • 1 ounce of meat, poultry, or seafood = 7 grams of protein

Still, fruit can be an important component of a high-protein diet, delivering a bit of protein along with a solid dose of vitamins, minerals, fiber, and energy-boosting carbs—all of which you need to fuel a healthy, active lifestyle.

Benefits of Consuming Fruits High in Protein

Remember, “even the highest-protein fruits do not contribute a meaningful amount to the diet,” Harris-Pincus says. “A couple extra grams will not make a significant difference for muscle building. It’s more important to consume a variety of fruit and veggies along with both plant- and animal-based protein-rich foods to meet overall nutrient needs.”

That said, eating more of these relatively high-protein fruits still offers plenty of benefits. For example, these fruits can:

  • Increase your intake of several health-boosting nutrients. Prioritizing an extra serving or two of these decently high-protein fruits—or any fruits—will add vitamins, minerals, phytonutrients, antioxidants, and fiber to your daily tally. “Fruit contributes to an overall healthy diet that can help prevent the development of lifestyle diseases such as cardiovascular disease, diabetes, and cancer,” Harris-Pincus says.

  • Feed your gut. Variety is key to keeping taste buds satisfied and supporting gut health, which, in turn, may aid in digestion, decrease the risk for several chronic diseases, bolster the immune system, and possibly support a brighter mood. Research suggests that individuals who eat 30 different plants or more per week (which could include the high-protein fruits mentioned above) have noticeably healthier microbiomes than those who consume 10 or fewer.

  • Score antioxidants and anti-inflammatory benefits. “Eating fruits that offer a bit more protein, in combination with other plant-forward protein sources, offers more antioxidants and anti-inflammatory compounds for your body,” Shaw says. Given the stress the body undergoes while trying to build muscle, it’s important to consume foods that help mitigate inflammation

  • Start rebuilding muscle. Protein helps repair muscle, which is essential if you’re regularly pushing yourself on a run, ride, row, or in the weight room. To maximize muscle regeneration and growth, “you will need complete sources of protein though, so be sure to pair that fruit with a source that’s rich in all of the essential amino acids, like pistachios, yogurt, or animal protein,” Shaw says.

Tips for Adding More High-Protein Fruits to Your Diet

It can be easy—and tasty—to incorporate more of these relatively high-protein fruits into your meal plan. Try these strategies:

  • Focus on power couples. It’s wise to opt for a snack that includes a source of produce (a fruit or vegetable) and protein (like a cheese stick, handful of nuts, or yogurt), since “protein and fiber are a powerful combo to help stave off hunger while providing essential nutrients your body requires,” Harris-Pincus says. The dietitians we spoke to agree that shelled pistachios, almonds, or mixed nuts, plus your fruit of choice (such as pomegranate seeds, blackberries, or diced guava) make for a great snack.

  • Blend fruit into a post-workout smoothie or shake. If a protein shake or smoothie is your go-to after a tough workout, Shaw suggests amping up the protein by tossing in a handful of frozen blackberries or guava. “It’s a great way to add more fiber and nutrients, too,” she says.

  • Sprinkle on top of a protein-heavy base. One of the easiest ways to pair high-protein fruits with even higher sources is to simply chop them up and add them to Greek yogurt, overnight oats, or cottage cheese. To boost the protein content even more, stir in nut butter.

  • Double dip. To amplify the benefits of these relatively high-protein fruits, consider pairing two together. For example, Harris-Pincus loves to sprinkle pomegranate seeds or halved blackberries on top of avocado toast. Or top your jackfruit tacos with a few slices of avocado or a spoonful of kiwi fruit salsa.

  • Prioritize plants of all kinds. When you’re striving to eat more protein, Shaw coaches her clients to think beyond meat. “Plant-based proteins, like lentils, beans, and pulses, offer a double whammy when it comes to meeting your protein needs. Not only do they count as a protein source, but they are also a vegetable too,” she says. “Pair them with your favorite fruits, like avocado, over a slice of whole grain bread for a protein punch.”

  • Make savvy swaps. If a PB&J (or nut butter sandwich or toast) is a pre-workout snack or lunch staple of yours, skip the jelly and try sliced or smashed blackberries instead, Shaw suggests.

The Takeaway

Fruits like guava, jackfruit, blackberries, and kiwi do offer a little bit of protein, making them relatively high-protein fruits compared to other picks that contain no protein at all. And every little bit adds up when you’re looking to meet your daily protein goals. Just make sure you’re not relying on fruit alone to get your fix: “Even fruits with the highest protein content only contain a few grams, which won’t make a significant contribution to overall protein intake,” Harris-Pincus says. “Enjoy fruit for its fiber, vitamins, minerals, antioxidants, phytonutrients, and deliciousness, not for its protein content.” 

If you’re unsure of how much protein to consume or would like some additional guidance about how to tailor your meal plan to your specific needs and goals, speak with a registered dietitian for personalized advice.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.

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