Although no fruit is considered to be high in protein, all varieties contain some amount of protein. If you’re looking to maximize or minimize protein in your diet, it may be helpful to know which fruits are highest or lowest in this macronutrient.
The fruit highest in protein is Guava, at 2.55 grams per 100 grams serving. It has 25 times more protein than the lowest-protein fruit, the Honey Crisp Apple, and 14% more protein than the second-highest protein fruit, the Passion Fruit, at 2.2 grams per serving. The third-highest fruit in protein is the avocado—usually treated like a vegetable in terms of how it is served, though it officially is a fruit.
Top 10 Fruit Highest in Protein
Of the 33 fruit tested, here are the top 10 in order by protein content from highest to lowest:
- Guava, 2.55g
- Passion Fruit, 2.2g
- Avocado, 1.96g
- Kumquat, 1.88g
- Pomegranate, 1.67g
- Apricot, 1.4g
- Blackberries, 1.39g
- Raspberries, 1.2g
- Bananas, 1.09g
- Kiwi, Nectarine, Cherries (tie), 1.6g
Source: USDA FoodData Central
Below is a list of all 33 popular fruits in order by their protein content, from highest to lowest. An alphabetized list is further below.
| Fruit (raw) (100 grams) | Protein (grams) |
| Guava | 2.55 |
| Passion Fruit | 2.2 |
| Avocado | 1.96 |
| Kumquat | 1.88 |
| Pomegranate | 1.67 |
| Apricot | 1.4 |
| Blackberries | 1.39 |
| Raspberries | 1.2 |
| Bananas | 1.09 |
| Kiwi (tie with nectarine and cherries) | 1.06 |
| Nectarine (tie with kiwi and cherries) | 1.06 |
| Cherries (sweet) (tie with kiwi and nectarine) | 1.06 |
| Peaches | 0.91 |
| Grapefruit (white) | 0.88 |
| Clementine | 0.85 |
| Cantaloupe | 0.84 |
| Lychee | 0.83 |
| Mango | 0.82 |
| Tangerine (mandarin) | 0.81 |
| Mandarin (tangerine) | 0.81 |
| Persimmon | 0.8 |
| Blueberries | 0.74 |
| Grapes (red or green) | 0.72 |
| Orange (tied with plums) | 0.7 |
| Plums (tied with orange) | 0.7 |
| Strawberries | 0.67 |
| Watermelon | 0.61 |
| Honeydew Melon | 0.54 |
| Pineapple | 0.54 |
| Papaya | 0.47 |
| Pear | 0.36 |
| Apple (Granny Smith) | 0.27 |
| Apple (Honeycrisp) | 0.1 |
Source: USDA FoodData Central
Here is the same data, in alphabetical order:
| Fruit (raw) (100 grams) | Protein (grams) |
| Apple (Honeycrisp) | 0.1 |
| Apple (Granny Smith) | 0.27 |
| Apricot | 1.4 |
| Avocado | 1.96 |
| Bananas | 1.09 |
| Blackberries | 1.39 |
| Blueberries | 0.74 |
| Cantaloupe | 0.84 |
| Cherries (sweet) | 1.06 |
| Clementine | 0.85 |
| Grapefruit (white) | 0.88 |
| Grapes (red or green) | 0.72 |
| Guava | 2.55 |
| Honeydew Melon | 0.54 |
| Kiwi | 1.06 |
| Kumquat | 1.88 |
| Lychee | 0.83 |
| Mandarin (tangerine) | 0.81 |
| Mango | 0.82 |
| Nectarine | 1.06 |
| Orange | 0.7 |
| Papaya | 0.47 |
| Passion Fruit | 2.2 |
| Peaches | 0.91 |
| Pear | 0.36 |
| Persimmon | 0.8 |
| Pineapple | 0.54 |
| Plums | 0.7 |
| Pomegranate | 1.67 |
| Raspberries | 1.2 |
| Strawberries | 0.67 |
| Tangerine | 0.81 |
| Watermelon | 0.61 |
Source: USDA FoodData Central
Summing it Up
Again, fruit are not a high-protein food group. Eat them for their high vitamin, mineral, fiber or phytochemical content. But if you are trying to maximize or minimize your protein intake, it may be helpful to know the protein value of fruits. In which case, Guava, Passion Fruit and Avocado are highest in protein. Among the more commonly available fruit, Pomegranate, Raspberries and Bananas are highest in protein. The lowest-protein fruit are apples, pears and papayas.
Hope this is helpful, and be well!
Find out which vegetables are highest in protein here.
You may also be interested in what fruit has the highest fiber. Find out here.
Which fruit are lowest in sugar and carbs? Get the answer here.
Resources
1 Source: USDA FoodData Central
