8 Fruits That Are Surprisingly High In Protein

When you think of protein-rich foods, visions of eggs, meat, and Greek yogurt likely come to mind. Of course, these are the so-called “kings” of the protein world — and there’s definitely no denying their nutritional value. What may come as a surprise, though, is that there are several fruits out there that are valuable sources of protein, too.

While you may think of fruit as more beneficial for its fiber content, there are several fruits that contain considerably more protein than you might expect. Not only do they taste great, but they’re easy to incorporate into your diet in myriad ways. Beyond that, they give you some variety where your protein needs are concerned. Adding protein via fruit can be especially significant if you’re a vegetarian and constantly looking for fresh ways to boost your intake.

Or maybe you’re trying to build muscle, enjoy more plant-based foods in your diet, or just mix things up a little, even as a meat eater. No matter what your situation, chances are you’ll find at least one protein-rich fruit on this list that you enjoy. From the sweet to the tart, there are different textures and flavor profiles here to appeal to almost any taste. Here are eight fruity sources of protein to consider adding to your diet today.

If your aim is to boost your protein intake, you’d be wise to keep an eye out for this radiant, tropical fruit! With its lime green skin and blushing pink interior, guavas are as distinctive looking as they are nutritious. In fact, with 4.2 grams of protein in a single cup, it’s one of your best fruity options.

It’s a powerhouse in plenty of other ways, too. It’s got a low glycemic index, so it won’t raise blood sugar significantly. Plus, it’s rich in vitamin C, so you’ll get an immunity boost along with the extra protein. To ensure you’re consuming guava at its peak, focus on its color. Explains Nelly Terraza, a kitchen manager for the Casa Almenara restaurant in Tulum, Mexico, to Better Homes & Gardens, “The greener the guava, the less ripe it is. Look for one that leans more toward greenish yellow or yellow if you want optimum ripeness.”

Once you’ve found the right “doneness” level for your guava, you can eat it just as you would an apple, skin and all. However, you can also slice or dice it if you prefer to eat it segmented. It’s common to juice guava, and since it’s so sweet, it can be a great addition to a less flavorful smoothie or shake. If you’re feeling creative in the kitchen, you can even make it into jam or incorporate it into dessert — or simply add it to your charcuterie board for a pop of color (and protein).

One bite of jackfruit and you may wonder how it can even be considered a “fruit.” It’s decidedly not sweet, instead boasting a subtle flavor and an interesting texture that some even consider meaty. It contains 3 grams of protein per cup, is low on the glycemic index, and may even help stabilize your blood sugar levels. While this exotic fruit is, indeed, a fruit, it’s occasionally used as a meat substitute!

While that may be surprising, it’s largely due to its mild, practically bland taste and stringy quality that’s so similar to shredded meat. Because its flavor profile is so distinct, it readily soaks up spices and sauces. Some enjoy roasting or boiling the fruit, while others toss it on yogurt or in a smoothie. If you follow a vegetarian or vegan diet, this could be an especially interesting addition to your diet — both from a culinary and a nutritional perspective.

It can be a little more challenging to incorporate protein into your diet if you don’t eat meat, after all, but it’s certainly not impossible. And, according to Andres Ardisson Korat, ScD, who’s a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, going the plant-based route can be hugely beneficial. “The advantage of consuming more plant protein compared with other nutrients in the diet is that plant protein is associated with lower risk of cardiovascular disease and other chronic conditions,” he tells Everyday Health.

No matter how you take your kiwi, you can be confident that it will deliver vital nutrition with every bite. There are about 2 grams of protein in a cup of kiwi, and if you want, you can even eat the skin for a little extra fiber (just clean it thoroughly). Otherwise, just peeling and slicing is quick and simple — and the options for incorporating it into your diet are endless. Add it to yogurt, blend it into a smoothie, or toss it onto a salad.

The fruit boasts a uniquely sweet-meets-tart flavor, making it especially appealing to those who enjoy the best of both worlds. At its ripest, of course, kiwi becomes incredibly sweet, a detail you can usually tell simply by touching it. The softer that it is, the sweeter it will be. No matter your preference, you’ll get a significant dose of actinidin with your serving. This protein is incredibly beneficial, aiding in vital functions like digestion and satiation.

There’s also some evidence that kiwi may benefit the heart. Research (via The Lancet) reveals it may lower blood pressure and blood lipid levels, while its heavy concentration of antioxidants could prevent the type of long-term free radical damage and inflammation that may contribute to heart disease. Kiwi is a true nutritional powerhouse, boosting your protein while supporting your digestive health and your heart.

While all types of berries are great for you because of their antioxidant content, blackberries earn a special distinction for their slightly increased amount of protein. In fact, they are nutritionally powerful in more ways than one, as they are rich in antioxidants to prevent free radical damage and possibly protect you from cardiovascular problems and other chronic health conditions. And because they happen to be both juicy and delicious, they are especially easy to incorporate into your diet.

Plus, they really help your health in many ways, according to nutritionist and yoga teacher Molly Hentz. She tells PureWow, “[b]lackberries are one of the best berries for both fiber and protein, making them a great choice for snacking. With about 2 grams of protein per cup and roughly 8 grams of fiber, blackberries are an excellent snack to slow digestion, keeping you fuller for longer and helping to support a healthy gut.”

As for the best way to eat them, the options are virtually endless. You can simply munch on them as a healthy snack at any time of the day, but you can also blend them into smoothies, sprinkle them on yogurt or cereal, add them to your overnight oats, toss them onto a salad, or make parfaits layered with other fruits, granola, and yogurt.

Crispy, crunchy, and versatile, pomegranate arils (seeds) are great for you in so many ways. Just half a cup contains 1.5 grams of protein, and you can really do so much with them — which means adding pomegranate to your diet may be easier than you ever thought. While the whole fruit takes some work to learn how to cut, it just requires a little effort.

Because the arils are so healthy, though, manufacturers also sell them pre-packaged in convenient cups. You can snack away directly from the package, or spoon them onto your yogurt or sorbet. Add a few directly on top of your smoothie for a fun little crunch, or toss them over cereal or even oatmeal. The possibilities are really endless, making their benefit to you even greater.

And you will certainly want to take advantage of them, according to Penny Kris-Etherton (via the American Heart Association). The Evan Pugh Professor of Nutritional Sciences at Penn State University explains, “Pomegranates are high in dietary fiber and antioxidants.” She adds, though, that it can have a lowering effect on blood pressure. If you take medication for hypertension, or if you’re naturally hypotensive, it’s best to ask your doctor if it’s safe for you to consume pomegranate arils.

There are few fruits more widely beloved by generations of people than the avocado. While many link it strictly to its reputation as the creamiest and most popular toast topping according to Generation Z, there’s a whole lot more to this green wonder than meets the eye. A whole 5-ounce avocado, for example, has about 3 grams of protein, along with a significant amount of healthy fat.

Given that avocado toast is a common morning meal for many, you’re on the right foot if your goal is to up your protein. However, says Vanessa Rissetto, MS, RD, CDN, who’s the co-founder and co-CEO of Culina Health, you’ll need to rely on more than just the avocado if you want your breakfast to be the primary protein-rich meal of your day. She explains to Well+Good that, ideally, 30 grams of protein per meal is a great starting point. To make that a reality with your avocado-based breakfast, “[y]ou’ll have to add something else.” Common options include eggs, beans, and cheese. 

That can make for some exciting and interesting meals — definitely for breakfast but even for lunch and dinner. The fact that they contain protein at all makes avocados significant in the fruit world, but the fact that they also pack a healthy fat and fiber punch makes them inarguably one of the best protein options you can add to your diet.

There are many fruits with protein, but the one that leads the pack is actually the humble passion fruit, racking up an impressive 5.2 grams per cup. Simultaneously sweet and tangy, passion fruit has a unique flavor and an excellent nutritional profile that makes it the perfect addition to fresh juices, fruit salads, salad dressings, cereal, oatmeal, and so much more. Of course, it’s also great to enjoy fresh (just make sure you scoop away the seeds and flesh after cutting).

Jessica Cording, MS, RD, a writer and nutritionist, tells Women’s Health, “It’s a very nutrient-dense fruit with a lot of different health benefits. You’re getting fiber, carbohydrates, vitamin C, vitamin A, and some potassium. It has a lot to offer.” Its protein content is incredibly impressive by any standard. An egg, for example, has 6 grams of protein. Passion fruit is the only fruit that comes close.

An important point to note is that, while passion fruit has about 26 grams of sugar per serving, it also contains nearly 25 grams of fiber. The fiber helps reduce its impact on your blood sugar, and because it has a low glycemic index, it is generally safe even for diabetics to consume.

Apricots in any form contain protein, but the dried variety is superior with 4.41 grams per cup compared to 2.31 grams in the fresh version of the fruit. An incredibly easy and quick snack, apricots are ideal as a grab-and-go option that is both healthy and flavorful.

Beyond their elevated protein content, apricots are also antioxidant-rich, which means they can protect you from the harmful free radicals that ramp up inflammation in the body, potentially resulting in numerous side effects from oxidative stress (including obesity and heart disease). The fruit also contains abundant amounts of eye-friendly beta carotene, vitamin A, lutein, and zeaxanthin. Plus, apricots can even have an unexpected effect on your cholesterol and high blood pressure.

While you can eat them right from the bag or tub, there are other ways to incorporate dried apricots into your diet, too. You can make a homemade trail mix, for example, and combine the fruit with nuts to create a flavorful, hearty, and healthy snack. They work on yogurt, in fruit salads, diced in savory dishes for a touch of unexpected sweetness, and pureed if you’re making sauce or jam. Because exposure to air may cause them to toughen up, it’s best to store them in an airtight jar so they stay on the plump side.