The protein content of fruit rarely climbs above 1% of total weight, but some fruits are higher in protein than others. High-protein fruits include guava, avocado, jackfruit, passion fruit, and blackberries.

Protein needs vary based on age, sex, weight, and activity level, but most active people probably need between 1.2 and 2 grams of protein per kilogram of body weight (0.54 and 0.9 grams per pound) per day to maintain muscle mass and support optimal health.

1. Guava

Guava is a sweet and tangy-tasting tropical fruit that contains vitamin C and fiber. It has one of the highest protein contents of all fruits, with 4.21 grams of protein per cup.

The same serving packs 376 milligrams of vitamin C, which covers over 400% of your daily needs for this nutrient. Vitamin C supports immune function and collagen synthesis. It also acts as a powerful antioxidant and protects against cell damage that may otherwise lead to disease.

Try slicing fresh guava on top of a serving of Greek yogurt. You can also pair fresh guava with nuts for a protein-rich snack.

2. Avocado

Unlike most fruits, avocados are not sweet and are usually enjoyed in savory recipes. One 201-gram avocado contains 4.01 grams of protein. Avocados are also rich in fiber, vitamins E and C, magnesium, and folate.

Top salads, soups, and grain dishes with sliced or diced avocado for a boost of fiber and protein. Add mashed avocado to high-protein sandwiches.

3. Jackfruit

This large, unique fruit is relatively high in protein, with 2.84 grams of protein per cup. Jackfruits are also high in B vitamins, vitamin C, magnesium, and potassium. They are rich in carotenoid antioxidants.

Ripe jackfruit has a sweet, pineapple-like flavor, while unripe jackfruit has a milder taste. Combine ripe jackfruit with protein powder to make a protein-rich smoothie, or add unripe jackfruit to tacos, soups, and curries.

4. Passion Fruit

A 100-gram serving of passion fruit contains 2.2 grams of protein. Passion fruit is also a source of antioxidants, including vitamin C, carotenoids, and polyphenol compounds.

Passion fruit is a tropical fruit with an intense, sweet, and tart flavor. You can enjoy it raw and use it to make juices and smoothies. It is best mixed with other ingredients to mellow its acidic taste.

5. Blackberries

A 1-cup serving of blackberries provides 2 grams of protein. Blackberries are also rich in fiber, vitamins C and K, and manganese. Adding more fiber to your diet can support the growth of helpful gut bacteria, strengthen the gut barrier, and keep bowel movements regular.

Eating more fiber can also reduce your risk of heart disease, colorectal cancer, and diverticulitis (when small pouches along the walls of your intestine become infected or inflamed).

You can enjoy blackberries on their own as a snack. Try adding them to high-protein dishes like Greek yogurt parfaits.

6. Raspberries

One cup of raspberries contains 1.48 grams of protein, as well as calcium, potassium, and vitamin C. Calcium is an essential mineral for bone, muscle, and nerve health. Potassium is an electrolyte that helps maintain fluid balance in your body.

You can enjoy fresh raspberries on their own or on top of oatmeal or a garden salad. Try adding frozen raspberries to a smoothie with Greek yogurt, banana, and almond milk.

7. Apricots

Apricots contain 2.31 grams of protein per cup. Dried apricots are much higher in protein than fresh ones, with 4.41 grams of protein per cup.

Apricots are also rich in beta-carotene antioxidants, vitamins, and minerals. Having high blood levels of carotenoids may help reduce the risk of several diseases, including breast cancer.

The bright orange flesh of apricots has a sweet taste. Dried apricots have a chewy texture and sweet taste and are a popular ingredient in snack mixes. They are also higher in calories than fresh apricots and may contain added sugars.

8. Pomegranate

Pomegranate seeds, or arils, contain 2.9 grams of protein per cup. They are also high in fiber, antioxidants, and anti-inflammatory compounds. Pomegranate seeds and juice can improve cognitive function, reduce heart disease risk, and aid post-exercise recovery.

You can use pomegranate seeds as a topping for salads, yogurt parfaits, grain bowls, and more. Enjoy them on their own as a sweet and crunchy snack, or pair them with high-protein foods.

9. Kiwi

Kiwifruit, commonly known as kiwis, are small, oval-shaped fruits that contain folate and vitamins C, E, and K. They also have just under 2 grams of protein per cup.

Kiwis also provide fiber and can be helpful for people with constipation. They have been shown to soften stool and regulate bowel movements.

Add kiwis to overnight oats or yogurt bowls. You can also enjoy them as a snack alongside cheeses, nuts, and seeds.

10. Cherries

Cherries are not as high in protein as other fruits, but a 1-cup serving of sweet cherries offers 1.63 grams of protein. Adding more cherries to your diet can reduce heart disease risk, protect against cell damage, and regulate blood sugar. Cherries contain antioxidants, potassium, and vitamin C.

You can add cherries to sweet and savory recipes, like chia pudding and salads. Try layering unsweetened Greek yogurt with sliced cherries, chia seeds, and almonds.

Tips for Consuming More High-Protein Fruits

Fruit can add a sweet and satisfying flavor to high-protein recipes or can be paired with protein-rich foods. Here are some ways to incorporate fruits into your diet:

• Add frozen blackberries and cherries to a smoothie made with unsweetened vanilla protein powder
• Combine dried apricots, blackberries, and fresh cherries with cheddar cheese and mixed nuts
• Mix guava and sliced kiwi into Greek yogurt
• Spread Greek yogurt on a sheet tray, top it with pomegranate seeds and dark chocolate chips, and freeze the mixture to make yogurt bark
• Top a green salad with roasted chicken, chickpeas, sunflower seeds, goat cheese, and pomegranate seeds
• Try out canned, unripe jackfruit in plant-based dishes like curries

Fresh and frozen fruits are sweet, portable, and versatile. Dried fruits, like dried apricots, are also a nutritious choice that is shelf-stable. Choose unsweetened dried fruits whenever possible.

A Quick Review

Though most fruits are low in protein, a few are higher in this nutrient than others. High-protein fruits include guava, avocado, jackfruit, passion fruit, and blackberries. Try combining these fruits with Greek yogurt, cheese, or nuts to boost your protein intake.