8 Fruits That Pack a Protein Punch

Fruits with protein

While fruits are not typically thought of as high-protein foods, several varieties contain a surprising amount of protein. As a macro-nutrient essential for building muscle, bone, blood, and cartilage, getting enough protein is important for health, energy, and proper functioning of the body. The following fruits can help boost your daily protein intake:


One whole avocado contains about 4 grams of protein, which is fairly high for a fruit. Avocados are also rich in healthy monounsaturated fat and fiber, both of which help you feel full and satisfied. Slice avocado onto toast or salad, dice it for salsa or guacamole, or simply scoop it right out of the skin for a quick and protein-packed snack.


One medium banana contains about 2 grams of protein, which can be a good way to add a bit more protein to your day. Bananas also provide potassium, which is important for heart health and proper nerve and muscle function. Their versatility makes them easy to add to your diet – slice them onto cereal or oatmeal, blend them into a smoothie, or fry them up as banana chips for a crunchy protein-boosted treat.


Six medium olives contain about 2 grams of protein, along with healthy fats and antioxidants. While olives are often eaten as a savory snack, they can also be blended into sauces and dressings or added to salads and grain dishes. For a quick snack, try topping whole grain crackers or crusty bread with olive tapenade.

Dried fruits

Dried fruits like dates, raisins, apricots, and prunes generally have a higher amount of protein than their fresh counterparts, with about 3-5 grams of protein per cup of dried fruit. However, they are also higher in sugar and calories, so enjoy them in moderation. Dried fruits are great in oatmeal, granola, trail mix, and salads. For a naturally sweet treat, try blending pitted dates into protein-boosted energy balls or other no-bake snacks.

Some other high-protein fruits


One cup of guava contains about 4 grams of protein. Guavas are also high in vitamin C, vitamin A, and lycopene.


One cup of prunes contains about 7 grams of protein. Prunes are also high in fiber, potassium, vitamin K, and antioxidants.


One cup of mulberries contains about 4 grams of protein. Mulberries also provide iron, vitamin C, and resveratrol, an antioxidant with anti-aging effects.


One cup of jackfruit contains about 3 grams of protein. Jackfruit is also rich in vitamins, minerals, fiber, and other nutrients. It has a texture similar to meat when cooked and is often used as a vegetarian substitute for pulled pork.

While fruits are not traditionally thought of as high-protein foods and generally contain less protein than meats, dairy, and beans, several varieties can help contribute to your daily protein needs. Berries, melons, and citrus fruits contain less protein but are still healthy components of a balanced diet that provide essential vitamins, minerals, and other nutrients. Eating a variety of both high-protein and lower-protein fruits can ensure you reap the wide range of nutrients and benefits fruits have to offer.

NumbersFruitsGrams of protein
1Avocado4 grams of protein
2Banana2 grams of protein
3Olives2 grams of protein
4Dates3-5 grams of protein per cup
5Raisins3-5 grams of protein per cup
6Apricots3-5 grams of protein per cup
7Prunes7 grams of protein
8Guavas4 grams of protein per cup
9Mulberries4 grams of protein per cup
10Jackfruit3 grams of protein per cup

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