Top 10 Fruits Highest in Protein

1 23
Avatar for Trishaa
4 years ago

Fruits can be a good source of protein, though they tend to provide less than vegetables, beans, nuts, and other high protein foods.

The current daily value (%DV) for protein is 50 grams per day and is meant as a general goal for most people. 1 cup of fruit can provide between 1-10% of the DV for protein. High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.

The list below is sorted by serving per cup, since a cup is easier to compare. For more fruits high in protein see the extended list of less common protein-rich fruits, and dried fruit high in protein.

High Protein Fruits List

1 Guavas

8% DV (4.2g) protein per cup 15% DV (7.5g) protein per 200 calorie serving 5% DV (2.6g) protein per 100 grams An average guava provides 3% of the DV for protein.

2 Avocados

8% DV (4g) protein per avocado

5% DV (2.5g) protein per 200 calorie serving

4% DV (2g) protein per 100 grams

An average avocado provides 8% of the DV for protein,

3 Apricots

4% DV (2.2g) protein per cup

12% DV (5.8g) protein per 200 calorie serving

3% DV (1.4g) protein per 100 grams

An average apricot provides 1% of the DV for protein

4 Kiwifruit

4% DV (2.1 g) protein per cup

7% DV (3.7g) protein per 200 calorie serving

2% DV (1.1 g) protein per 100 grams

An average kiwifruit provides 2% of the DV for protein.

5 Blackberries

4% DV (2g) protein per cup

13% DV (6.5g) protein per 200 calorie serving

3% DV (1.4g) protein per 100 grams

6 Oranges

3% DV (1.7g) protein per cup

8% DV (4g) protein per 200 calorie serving

2% DV (0.9g) protein per 100 grams

An average orange provides 2% of the DV for protein

7 Bananas

3% DV (1.3g) protein per cup sliced

5% DV (2.4g) protein per 200 calorie serving

2% DV (1.1 g) protein per 100 grams

An average banana provides 3% of the DV for protein.

8 Cantaloupe

3% DV (1.5g) protein per cup

10% DV (4.9g) protein per 200 calorie serving

2% DV (0.8g) protein per 100 grams

An average cantaloupe provides 9% of the DV for protein

9 Raspberries

3% DV (1.5g) protein per cup

9% DV (4.6g) protein per 200 calorie serving

2% DV (1.2g) protein per 100 grams

10 Peaches

3% DV (1.4g) protein per cup

9% DV (4.7g) protein per 200 calorie serving

2% DV (0.9g) protein per 100 grams

An average peach provides 3% of the DV for protein

1
$ 0.00
Avatar for Trishaa
4 years ago

Comments