Top Fruits High in Protein
About Fruits and Protein
Most fruits are fairly low in protein, but some contain more than others.Some of the highest protein fruits include raisins, passion fruit, avocado, jackfruit, apricot, currants, blackberry, raspberries, kiwi and cherries. Other protein rich fruits are nectarine, peach, rhubarb, olives, cantaloupe, mango, grapefruit, blueberry, grapes and plums.
We calculated the top fruits for protein by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in protein.
Raisins
In 1 cup, raisin
has
4.2g of
protein, or about
8% for adults.
| Protein | |
|---|---|
|
4.2g in 1 cup (165g) |
1.7g in
200 Calories (68g) |
|
8%
8%
|
3%
3%
|
Complete nutrition for Raisins
Passion Fruit
1 cup of passion fruit
contains
5.2g of
protein, or about
10% for adults.
| Protein | |
|---|---|
|
5.2g in 1 cup (236g) |
4.5g in
200 Calories (206g) |
|
10%
10%
|
9%
8%
|
Complete nutrition for Passion Fruit
Avocado
In 1 cup, avocado
has
4.5g of
protein, or about
9% of daily values for women and
8% for men.
| Protein | |
|---|---|
|
4.5g in 1 cup (230g) |
2.3g in
200 Calories (120g) |
|
9%
8%
|
5%
4%
|
Complete nutrition for Avocado
Jackfruit
1 cup of jackfruit
contains
2.8g of
protein, or about
6% of daily values for women and
5% for men.
| Protein | |
|---|---|
|
2.8g in 1 cup (165g) |
3.6g in
200 Calories (211g) |
|
6%
5%
|
7%
7%
|
Complete nutrition for Jackfruit
Apricot
In 1 cup, apricot
has
2.2g of
protein, or about
4% for adults.
| Protein | |
|---|---|
|
2.2g in 1 cup (155g) |
5.8g in
200 Calories (417g) |
|
4%
4%
|
12%
11%
|
Complete nutrition for Apricot
Currants
1 cup of currant
contains
1.6g of
protein, or about
3% for adults.
| Protein | |
|---|---|
|
1.6g in 1 cup (112g) |
5g in
200 Calories (357g) |
|
3%
3%
|
10%
9%
|
Complete nutrition for Currants
Blackberry
In 1 cup, blackberry
has
2g of
protein, or about
4% for adults.
| Protein | |
|---|---|
|
2g in 1 cup (144g) |
6.5g in
200 Calories (465g) |
|
4%
4%
|
13%
12%
|
Complete nutrition for Blackberry
Raspberries
1 cup of raspberry
contains
1.5g of
protein, or about
3% for adults.
| Protein | |
|---|---|
|
1.5g in 1 cup (123g) |
4.6g in
200 Calories (385g) |
|
3%
3%
|
9%
9%
|
Complete nutrition for Raspberries
Kiwi
In 1 cup, kiwi
has
2.1g of
protein, or about
4% for adults.
| Protein | |
|---|---|
|
2.1g in 1 cup (180g) |
3.7g in
200 Calories (328g) |
|
4%
4%
|
7%
7%
|
Complete nutrition for Kiwi
Cherries
1 cup of cherry
contains
1.5g of
protein, or about
3% for adults.
| Protein | |
|---|---|
|
1.5g in 1 cup (138g) |
3.4g in
200 Calories (317g) |
|
3%
3%
|
7%
6%
|
Complete nutrition for Cherries
Nectarine
1 small
nectarine
has
1.4g of
protein, or about
3% for adults.
| Protein | |
|---|---|
|
1.4g in 1 small (129g) |
4.8g in
200 Calories (455g) |
|
3%
3%
|
10%
9%
|
Complete nutrition for Nectarine
Peach
1 cup of peach
contains
1.4g of
protein, or about
3% for adults.
| Protein | |
|---|---|
|
1.4g in 1 cup (154g) |
4.3g in
200 Calories (476g) |
|
3%
3%
|
9%
8%
|
Complete nutrition for Peach
Rhubarb
In 1 cup, rhubarb
has
1.1g of
protein, or about
2% for adults.
| Protein | |
|---|---|
|
1.1g in 1 cup (122g) |
8.6g in
200 Calories (952g) |
|
2%
2%
|
17%
16%
|
Complete nutrition for Rhubarb
Olives
1 cup of olive
contains
1.1g of
protein, or about
2% for adults.
| Protein | |
|---|---|
|
1.1g in 1 cup (134.4g) |
1.4g in
200 Calories (172g) |
|
2%
2%
|
3%
3%
|
Complete nutrition for Olives
Cantaloupe
In 1 melon, cantaloupe
has
6.8g of
protein, or about
14% of daily values for women and
13% for men.
| Protein | |
|---|---|
|
6.8g in 1 melon (814g) |
4.9g in
200 Calories (588g) |
|
14%
13%
|
10%
9%
|
Complete nutrition for Cantaloupe
Mango
1 cup of mango
contains
1.4g of
protein, or about
3% for adults.
| Protein | |
|---|---|
|
1.4g in 1 cup (165g) |
2.7g in
200 Calories (333g) |
|
3%
3%
|
5%
5%
|
Complete nutrition for Mango
Grapefruit
In 1 cup, grapefruit
has
1.8g of
protein, or about
4% of daily values for women and
3% for men.
| Protein | |
|---|---|
|
1.8g in 1 cup (230g) |
3.7g in
200 Calories (476g) |
|
4%
3%
|
7%
7%
|
Complete nutrition for Grapefruit
Blueberry
1 cup of blueberry
contains
1.1g of
protein, or about
2% for adults.
| Protein | |
|---|---|
|
1.1g in 1 cup (148g) |
2.6g in
200 Calories (351g) |
|
2%
2%
|
5%
5%
|
Complete nutrition for Blueberry
Grapes
In 1 cup, grape
has
1.1g of
protein, or about
2% for adults.
| Protein | |
|---|---|
|
1.1g in 1 cup (151g) |
2.1g in
200 Calories (290g) |
|
2%
2%
|
4%
4%
|
Complete nutrition for Grapes
Plums
1 cup of plum
contains
1.2g of
protein, or about
2% for adults.
| Protein | |
|---|---|
|
1.2g in 1 cup (165g) |
3g in
200 Calories (435g) |
|
2%
2%
|
6%
6%
|
Complete nutrition for Plums