15 Fruits Highest in Protein

Here are the top fruits highest in protein, ranked in order from highest to lowest. Fruit in general isn’t known for its protein content, but there are some that are better than others when it comes to helping you round out your protein intake for the day.

ou would be surprised at just how much protein some fruits have…


Aside from their relatively low amount of protein, you’ll be loading up on important vitamins and minerals. Many of these vitamins act as powerful antioxidants in the body, strengthening your immune system and helping to battle back the free radicals that are produced each day.

1. Dried Apricots: 3.4g Protein (6% DV)

Apricots rock the number one spot on our list, but they have to be the dried variety, as fresh apricots don’t yield the same amount of protein. You’ll find that with most dried fruit their values are concentrated, but so is the sugar content,

Even better than the protein they provide, apricots are also an excellent source of Vitamin A, which acts as an antioxidant within the body to help protect it from free radical damage, especially damage done to the eyes.

Apricots also contain a fair amount of potassium, which helps maintain healthy blood pressure numbers. The benefit of eating fruit to supplement your protein requirements is that you’ll almost always be getting extra benefits from antioxidants and minerals, as well as fiber.

Tips for eating more: Chop up dried apricots and put them on your cereal or bake them into a high-protein cookie.

2. Raisins: 3.1g Protein (6% DV)

Raisins grab the number two spot, and they’re packing more protein than the grapes they started off as. Their chewy sweetness is often used in baking and with snacks to provide nutrition, including added protein.

Raisins will help out your digestion, and they’re an often overlooked source of calcium, so you’re getting support for your bones when you eat them.

Raisins are also a good source of iron and potassium, and a decent source of fiber. As with dried apricots and other dried fruits you’ll want to be careful with total amount of sugar taken in, as they can contain more sugar than your average fruit.

Tips for eating more: Add them to oatmeal (oatmeal is also a good source of protein), or to oatmeal cookies. They’re also easy to take with you and use as a snack when you’re on the go.

3. Guava: 2.6g Protein (5% DV)

Guava may not be in your regular fruit lineup, but there are plenty of reasons to give it a regular role in your diet. Of course to take the number three spot on our list guava needs to provide substantially more protein than other fruits, and it does, but it has plenty of other qualities that can’t be ignored.

When you eat guava you’ll be getting lycopene, the antioxidant in tomatoes that earns tomatoes the reputation for being so healthy. Guavas actually contain more lycopene ounce for ounce than tomatoes, and lycopene has shown consistent results as being an anti-cancer antioxidant.

Guava is also a good way to boost your immune system because it’s full of Vitamin C, far more than oranges, and even a small serving, such as half a guava, will give you your total Vitamin C for the day.

Tips for eating more: If you’re not familiar with guava, they’re easy enough to prepare, you simply wash it off, cut it in half, and slice it up. From there you can eat it directly or add it to a fruit salad.

4. Dates: 2.4g Protein (5% DV)

Dates are a very good source of protein, and along with others in the top 5 on our list it will provide you with roughly 5% of what you need for the day. Not too much compared to big protein foods like chicken, but when used along with other fruits and vegetables it can add up.

You’re helping to boost your potassium numbers when you eat dates, which will help you avoid running a potassium deficiency which can lead to several health complications.

When eating dates you’ll also be helping to achieve your fiber goals for the day, as they’re a good source that will help your cholesterol levels as well as stabilize your blood sugar levels.

Tips for eating more: Dates are a portable snack that you can take with you and eat while on the go. They are often used in baking for their chewiness and natural sweetness.

5. Prunes: 2.2g Protein (4% DV)

Prunes are known for their fiber content and their ability to help keep you regular, but they also rank pretty highly in the protein department, for a fruit. Having a few prunes each day is a good habit to get into, but like all dried fruits be sure to limit your consumption due to the high sugar content.

In addition to their fiber and protein content, prunes are also a good source of phenols which will help you avoid cancer and help keep your heart healthy. Their fiber content will help keep your blood glucose levels stable which helps you maintain a healthy weight, and avoid the onset of diabetes. That’s a small fruit with a lot of healthy benefits to it.

Go with whole prunes rather than prune juice, as there is more protein in it, and more potassium.

Tips for eating more: Prunes are easy enough to eat more of because they can be eaten as a snack all by themselves.

6. Avocado: 2g Protein (4% DV)

You may be surprised to find avocados on a list of protein-filled fruits, but it outdoes many of its fruit relatives in the protein department, even though it gets most of the attention for its healthy fats.

Avocados used to be considered something you should avoid eating too much of because of their fat content. These days we know that not all fats are the same, and the kind of fat avocado contains are the kind that you should be getting, both to help lose fat and also as part of a complete and healthy diet.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

You may also like:

19 Comments

  1. nagaraju says:

    iam 24years i am too thin i would like to increase my weight plz help me to grow my muscles

    • Mohun Ramkhalawon says:

      My creatinine is increasing very high it is 7.14 at the moment. Please guide me on diet. I am 39yrs, diabetic & high pertention.Thanks.

      • Gold says:

        what is your diet right now???
        take carbohydrate under 100g a day including sugar
        and eat bunch of vegetables, meat : veggie 1:1 ratio in weight, 1:3-4 ration in volume,,
        and when hungry, eat fruits and salads which help you keep your diet going

  2. sanaullah says:

    allah bless you.

  3. michael says:

    I am currently 13, bench pressing is good for building muscle but I stick with the old push-up that always work for both your chest, abs, shoulders and triceps, here’s a routine:
    start with whatever you can do, after you stretch your muscles, start doing as many push-ups as you can, try very hard on this first one. When you collapse, take a short 3 min break( or whatever necessary) and start doing reps of 10 pushups each (or how many you can do in a row to feel a slight burn) try to get to a total of 100 push-ups for all the reps including the first hard one. If you can still go, keep going and do 10 each rep until you cannot do what you were originally able to do, do this every other day and try to beat your score, eat veggies and protein, then you good to go

  4. Amit Kumar Karn says:

    Dear Team,

    Kindly send me the Excel Sheet ( Protein rich fruits)

  5. Falta says:

    3.4, 3.1, 2.6, 2.4…. but what is the serving size??? How many dates do I have to eat to make it worth the diarrhea?

  6. Heidi says:

    How could u forget blueberries

  7. ALI says:

    The fruit that should be sitting at the top of this list is a coconut as it yields 13g of protein which is in fact the highest amount you can achieve naturally from fruits. due to the sugar content it is also a natural recovery drink after a good workout.

  8. nimi says:

    i m just 13,
    is this fruits good for growing m height

    • master says:

      No… this is a healthy fruits.. you can take Eggs. Eat three eggs daily. …
      Milk. Drink two glasses of milk every day. …
      Yogurt. Can yogurt make you grow taller?

  9. meme says:

    What are the serving sizes? Is this per cup?

  10. Kamini says:

    No protein food I want to know, I am vegetarian, pls reply soon

    • Kamini says:

      I have faith in u,

    • TracyKM says:

      Kamini
      You still want food with protein!! It is SO essential to everybody’s health. It’s harder to get enough protein as a vegetarian, without getting too much carbs, so it’s worth doing the research. The top fruits listed here are very high in carbs so they’re not really that great of choice for protein.
      This list could be really helpful except that it’s forgetting something absolutely critical–serving size! And despite repeated requests for serving size, it hasn’t been updated. Shame.

  11. Kamini says:

    Can you guide me

  12. joe says:

    hello there
    i’m 18 years old ,i’m 185 cm tall , has good amount of muscles and my weight 84 kg , but i have much fats specially my abdomen (i have paunch) it’s hide my six backs due to eating sheep meat, i can’t stop eating fat meat , and i want help me to build more muscles and burning these fats .
    thnx Gold

Leave a comment


MEDICAL AND GENERAL DISCLAIMER FOR BEMBU.COM

All material provided at Bembu.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at Bembu.com do not represent the views of each and every author or contributor to Bembu.com. The publisher of this site is not responsible for any errors or omissions in any content herein.


AFFILIATE DISCLAIMER

Links on this website may lead you to a product or service that provides an affiliate commission to the owners of this site should you make a purchase. In no way does any affiliate relationship ever factor into a recommendation, or alter the integrity of the information we provide.