The 5 fruits with the highest protein content, ranked

Dietitian Emily Lachtrup, MS, RD, provided the review.
Right now, protein is very popular and for good reason. According to the Academy of Nutrition and Dietetics, protein is essential for the immune system and muscle function, blood clotting, and tissue development and repair. Additionally, a high-protein eating plan can help you reach your weight loss goals.

Obvious high-protein choices include animal proteins like red meats, poultry and fish, but there are other plant-based foods, like certain fruits, that pack a little more of that “P” power, too.

Even if you don’t eat fruit expressly for its protein content, the protein it contains is important! Additionally, fruits are a great addition to your daily diet because they are loaded with fiber, antioxidants, and disease-fighting phytonutrients, among many other nutrients. Consuming fruits reduces the risk of many diseases, helps in weight control and slows aging.

Rarely, if ever, do experts highlight the benefits of fruit for protein. “Compared to alternative sources, fruit is lacking in this macronutrient,” explains Nicole Rodriguez, RDN, nutritionist and certified personal trainer. To put this into perspective, the USDA says a 3.5-ounce portion of chicken provides 31 grams of protein. In contrast, fruits are pale pink, especially high-protein varieties.

However, fruits contain protein and that protein contributes to our daily needs. As such, we’d like to draw attention to options that include more of this macro. With this knowledge, you can be motivated to increase the variety of fruits you choose. The following serving sizes are based on the amount of each fruit typically consumed.

5 Higher-Protein Fruits

1. Guava

The USDA lists 4.2 grams of protein in one cup.

More protein than any other fruit, guava is a tropical fruit native to South America, Pakistan, Indonesia, India and other parts of the world. Guava contains 4.2 grams of protein per cup and 9 grams of fiber, or one-third of your daily fiber needs.

Fruit can benefit your metabolic health. According to research published in the Journal of Clinical and Diagnostic Research, in healthy individuals, eating guava without the peel can help lower blood sugar and improve cholesterol. It’s important to remember that the study was small and participants consumed no more than 2.5 cups per day; Therefore, this potential health benefit warrants additional investigation. In addition to consuming raw fruit, you can use guava puree with guava vinaigrette in this harvest salad.

2. Jackfruit

According to the USDA, one cup contains 2.6 grams of protein.

A fruit native to parts of Asia, Africa and South America, jackfruit is a true nutritional treasure. Although the meat and seeds are used in different ways in other cultures, the meat is widely available in cans in the US. In addition to 2.6 grams of protein per 1-cup serving, jackfruit also contains 2 grams of satisfying fiber and is a rich source of potassium, which lowers blood pressure. Because of its chunky-meat-like texture and ability to absorb a lot of flavor, canned young or green jackfruit can be used as a plant-based meat substitute. Try it with our Jackfruit Barbacoa Burrito Bowls.

3. Blackberries

The USDA lists 2.1 grams of protein in one cup.

Berries are a tasty addition to a high-fiber diet, but blackberries contain more protein than other berries. In contrast, one cup of blueberries contains about one gram of protein, while one cup of blackberries contains roughly twice that. Because of their vibrant hues, all berries offer their own unique phytonutrients, but blackberries are especially rich in anthocyanins, which may help protect your heart and brain (Molecules, 2020).

If you need an extra incentive to stock up, a 1-cup serving of blackberries can also contain eight grams of satisfying fiber. Add blackberries to high-protein dishes to reap all the benefits, like our Blackberry BBQ Pork Chops with Collards and Corn.

4. Avocado

According to the USDA, half an avocado contains 1.5 grams of protein.

Despite becoming a social media sensation, the green goddess’ main claim to fame is its high nutritional content. Avocados contain healthy fats (5 grams of fiber per half avocado) and a little protein. However, keep in mind that this represents the nutritional value of half an avocado; If you eat an occasional piece, you’ll get significantly less protein.

Are you ready to get behind the avocado toast? Check out our assortment of egg and avocado recipes that go beyond toast.

5. Pomegranate Arils

The USDA lists 1.5 grams of protein in a half cup.

Pomegranate arils, often referred to as “seeds,” are available year-round in the frozen or refrigerated section of many supermarkets. They are small but mighty. A half-cup serving of arles provides 3.5 grams of satisfying fiber in addition to 1.5 grams of protein. Moreover, it contains a lot of anthocyanins, which are antioxidants. Pomegranate juice, which can reduce inflammation, increase blood sugar and protect the heart, bursts from these arils.

How to Incorporate Fruit and Protein into Your Diet

Fruit increases the nutritional value of your meals when combined with a wide range of foods, including savory and sweet. Fruit and protein together increase the fiber content of your meal. Creator of Nutrition Staring You and author of The Everything Easy Pre-Diabetes Cookbook, Lauren Harris-Pincus, M.S. RDN, argues that protein and fiber work together to provide your body with the nutrients it needs to curb hunger.

To get the most nutritional value per bite from your meals, heed these dietitian-approved recommendations:

Add blackberries to avocado toast, oatmeal, cottage cheese, Greek yogurt, and cereal.
For a variation on our Peanut Butter and Pomegranate Toast, try replacing the jelly with fresh apples, strawberries or pomegranate slices.
Love tuna but sick of the same old salad? Instead of mayo, mix canned tuna with avocado and add pomegranate for a colorful burst. Instead of using a bowl, serve the salad in avocado skins and garnish with parsley. For ideas, try our Avocado Tuna Salad.
Want to make a great turkey sandwich? A thick slice of whole grain bread with raw guava, turkey and a thick slice of sharp cheddar or brie.

The Bottom Line

Adding extra fruit to your diet will help you reach your daily protein goals and increase your intake of antioxidants. Fruits such as pomegranate, avocado, guava, jackfruit, and blackberries contain more protein per serving than other fruits, even though they are not high in protein. To take full advantage of the nutritional benefits of both meals, nutritionists recommend combining fruit with other protein sources.

Read Next: 10 Hight-Protein Vegetables