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, cantaloupe, olives, 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.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Raisins

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

Cantaloupe

image of cantaloupe

1 melon of cantaloupe contains 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

Olives

image of olives

In 1 cup, olive has 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

Mango

image of 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

image of 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

image of 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

image of 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

image of 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


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