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What Fruits Have Protein: Our Top Picks


When it comes to protein intake, the first thing that comes to our mind is meat. It is a known fact that meat can offer you a high level of protein in a small serving. However, for a vegetarian or a vegan, the options are limited. While certain vegetables have high levels of protein, what fruits have protein?

Fruits, in general, aren’t known for their protein content. That does not mean that they cannot be a good source of it though. There are certain fruits that are well-known for their high levels of protein and including them in your daily diet will not just boost your protein intake but also provide you with a great source of antioxidants and vitamins.

Furthermore, fruits are also a fantastic and delicious alternative to refined sugar, which is very bad for your health. Eating fruits will satisfy your cravings when you are looking for something sweet to eat, minus the health risks.

What Fruits Have Protein?

The recommended daily value for protein is about 50 grams a day. This is supposed to be a general goal for almost everyone. A cup of fruit is capable of providing anywhere between one and 10% of the daily recommended value for protein.

With that said, in this article, we decided to list only those kinds of fruits that are known to offer the highest level of protein in one serving. Let’s dive in!

  • Avocado

Avocado has become very popular lately and is jokingly referred to as the millennial fruit. Back in the day, avocado had a bad rep as it was known for its high-fat content.

However, recent studies have shown that not all kinds of fats are bad for us, and the fats in this fruit are actually healthy for the body. This kind of healthy fat will not only help you lose fat but will also help you maintain a healthy and complete diet.

In terms of the level of protein in this fruit, an avocado can offer about four grams of protein, which is about 8% of the daily recommended value. In addition to having healthy and high levels of protein, avocado also contains excellent levels of potassium.

One of the best ways to consume this fruit, other than eating it whole, is by slicing it and placing it on top of your salad. You can also choose to mash it into guacamole, turning it into a perfect meal snack.

  • Kiwifruit

Kiwifruit is one delicious fruit and is loved almost by all. It is believed that an average kiwifruit contains about 2.1 grams of protein, but that isn’t all it has. This fruit also contains about 185% of the daily recommended intake of Vitamin C, 60% of vitamin K, and about 18% of vitamin E.

Furthermore, it also contains about 5.4 grams of fiber. This makes kiwifruit not just an excellent source of protein but a tasty and fulfilling source of a whole lot more.

One of the best ways to eat kiwifruit is just consuming it raw. You can also consume it with a handful of nuts. If you have never eaten this fruit before, all you need to do is simply peel the brown skin to reach the fruit, and then dig in!

  • Guava

A lot of people have a love/hate relationship with guava. Hence, they may not necessarily be in your regular lineup of fruit. However, we highly recommend it as there are plenty of reasons why they are so good.

For starters, guava can offer about 4.2 grams of protein per cup, which comes up to about 8% of the daily recommended value. This fruit has a substantially higher level of protein than most fruits, but it doesn’t end there.

A cup of guava also contains about 8.9 grams of fiber and a jaw-dropping 419% of the daily recommended value of vitamin C. This is significantly higher than the vitamin C content of oranges. Furthermore, guava is also an excellent source of potassium, iron, vitamins A, B, and E, and magnesium.

For those who aren’t too familiar with this fruit, all you need to do is wash it and slice it up. From there, you can either eat it as it is or mix it in a salad.

  • Jackfruit

In addition to being a delicious fruit and being extremely versatile, jackfruit offers high levels of protein and several vitamins. A cup of jackfruit can offer about 2.8 grams of protein, which has a daily value of 6%.

Jackfruit also has a high level of potassium. Just like banana, a serving of this fruit will significantly boost your potassium levels. In turn, helping you reach your daily requirement. Additionally, jackfruit also has high levels of antioxidant, along with vitamin C and vitamin A, which can help your body fight free radical damage.

The only downside of jackfruit is that preparing it can be a chore as it is quite large in size and has a tough outer covering. However, it is definitely worth all the effort once you’ve had a taste. Jackfruit has to be consumed as is or can be even used in a curry.

  • Peaches

A peach can signal that it is time for summer. A cup of peach contains about 1.4 grams of protein, which is about 3% of the daily recommended value. However, it is also good to know that they bring a whole lot more than just protein.

Peaches are an excellent source of beta-carotene, which helps our eyesight and our immune system. A way to spot beta-carotene food is via the orange coloration. So, cantaloupes, carrots, and other fruits with orange hues are a great way to go too.

In addition, peaches are also a good source of fiber. Keeping them fresh is difficult though, which is why it is recommended that you always buy organic peaches and consume them quickly.

  • Banana

Of course, we cannot complete our list without mentioning bananas. These wonder fruits contain about 1.3 grams of protein per cup, which is about 3% of the daily recommended value.

Bananas are a smart choice for a protein-conscious diet. Additionally, these are an excellent source of potassium too and can provide with a full 9% of what is needed every day and can help keep your blood pressure in line.

In addition, bananas are also a great source of fiber. Having this fruit on a daily basis will help you maintain a healthy weight and help keep your digestive system moving too.

Conclusion

Thanks to this article, now you are well aware of what fruits have protein. The ones we have listed above are those fruits that contain high levels of protein. It does not mean that other fruits aren’t good enough though.

Several fruits such as blackberries, cantaloupe, currants, dried apricots, and so on are also an excellent source of protein. Make sure that your daily diet consists of an adequate amount of fruits for better physical, mental, and emotional health.


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