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