The Best Fruits for Protein

10 fruits to give you the edge

When we think about protein, we often think of foods like meat, eggs, and dairy. While these are great sources of protein, did you know that some fruits also deliver coveted protein too? While fruit may not be as protein-dense as animal products or legumes, it can still be an important part of a balanced diet, providing a healthy dose of antioxidants in a naturally sweet and refreshing form. Remember, every gram counts!

1. Guava :  4g protein per 1cup

Guava is a tropical fruit known for its rich flavor and vibrant color. Not only is it packed with vitamin C (even more than an orange!), but it also contains a decent amount of protein for a fruit. Try it in salsa instead of tomatoes. 

2. Blackberries:  2g protein per 1 cup

Blackberries have a high antioxidant content, which is great for overall health. They also add 8g fiber, vitamins, and minerals, while also providing a small dose of protein. They’re great on their own or mashed with chia seeds to make a natural jam. 

3. Avocado: 3g protein per 1 cup

While many people think of avocado as a fat-heavy fruit, it also offers a surprising amount of protein. The healthy fats and fiber in avocados also help with satiety, making them a great choice for a balanced meal or snack.

4. Oranges: 2g protein per 1 cup

Oranges are known for their vitamin C content, but they also contain a modest amount of protein. While not a huge source, they are still an easy way to increase your intake while enjoying a hydrating fruit as a snack or in a smoothie.

5. Apricots:  Just over 2g protein in 1 cup

Apricots are a low-calorie fruit that provide protein along with fiber, vitamins, and minerals. They're also high in antioxidants, which can benefit your skin and overall health. Try them chopped in your yogurt, smoothies, or baked goods.

6. Kiwi: 2g protein per 1 cup

Kiwi delivers protein but also rich in vitamin C and fiber. The small seeds in kiwi add a slight crunch and contribute to its overall nutrient profile too. Eat them raw, or toss into fruit salads. 

7. Papaya: 1g protein per 1 cup mashed

Papayas are a tropical fruit known for their enzymes that aid digestion. Though lower in protein compared to some other fruits, it’s still a fruit to keep on your radar.  Try it paired with lime. 

8. Cherries:  1g protein per 1cup

Cherries are not only delicious but also provide a small amount of protein. They're also rich in anthocyanins, which are antioxidants linked to reduced inflammation and improved heart health. Is there anything better than a fresh bowl of cherries?

9. Pomegranate Seeds: 3g protein per 1 cup seeds

Pomegranate seeds may be small, but they pack a punch with their impressive nutrient profile. With 3g of vegan protein per cup, try them sprinkled over salads or yogurt for added crunch and flavor. 

10. Tomatoes: 1.5g protein per 1 cup

Although tomatoes are typically thought of as a vegetable, they’re botanically classified as fruits. They offer a small amount of protein along with a host of other nutrients, including vitamins A and C, and lycopene.

Fruits are typically rich in vitamins, minerals, fiber, and antioxidants, but many are also surprisingly good sources of protein—especially if you're eating a variety of them. While fruit alone won't give you the same amount of protein as a chicken breast or a scoop of protein powder, adding protein-packed fruits to your meals can still help you meet your daily protein goals in a more delicious and natural way.

Published January 1, 2025