Fruits with the Highest Natural Protein
Few fruits are protein powerhouses compared to legumes or meats, but some stand out with 1-3 grams per 100g serving. Guava leads at about 2.6g protein per 100g, followed by avocado (around 2g) and jackfruit (1.7-2g).[1][2]
Why Guava Tops the List
A medium guava (55g) delivers roughly 1.1g protein alongside 5g fiber and high vitamin C. It's denser than most fruits due to its seeds and flesh composition.[1]
Avocado as a Protein Source
Though fatty, avocado provides 2g protein per 100g (or 4g in a whole medium fruit). Its complete amino acid profile makes it more usable than many plant proteins.[2][3]
Other Notable Options
- Jackfruit: 1.7g per 100g; unripe versions pack more and mimic meat texture in plant-based dishes.
- Blackberries: 1.4g per 100g, plus antioxidants.
- Raspberries: 1.2g per 100g, with added fiber for satiety.[1][2]
Protein Amounts Compared to Common Fruits
| Fruit | Protein per 100g | Protein per Cup (Serving) |
|-------------|------------------|---------------------------|
| Guava | 2.6g | ~2.2g |
| Avocado | 2.0g | ~3g (half fruit) |
| Jackfruit | 1.7g | ~2.8g |
| Banana | 1.1g | ~1.3g |
| Apple | 0.3g | ~0.5g |[1][2]
Limits and Better Protein Alternatives
Fruits max out below 3g/100g, so they're not ideal for high-protein diets. Pair with nuts, yogurt, or beans for balance. Data from USDA shows dried fruits like apricots hit 3.4g but concentrate sugars too.[1][3]
[1]: USDA FoodData Central
[2]: Healthline: High-Protein Fruits
[3]: Nutritionix Fruit Protein Database