Guava and passion fruit top the list, each delivering around 4 to 5 grams of protein per cup. That’s roughly double what most fruits offer. While fruit will never rival eggs or chicken as a protein source, some varieties pack a surprising amount, especially if you eat them regularly or combine several in a meal.
The Highest-Protein Fruits, Ranked
Passion fruit leads the pack with about 5.2 grams of protein per cup of pulp, which covers around 10% of the daily recommended intake. The catch is that passion fruit is small and intensely flavored, so eating a full cup of it in one sitting is less common than spooning a few tablespoons over yogurt or into a smoothie.
Avocado, which is botanically a fruit, comes in close at about 5 grams per medium fruit. Most people think of avocado for its healthy fats, but it quietly delivers more protein than nearly any other fruit you can buy at a grocery store.
Guava is the standout among fruits that actually taste like fruit. One cup of raw guava (about 165 grams) provides 4.2 grams of protein. It’s also loaded with vitamin C and fiber, making it one of the most nutrient-dense fruits overall. Fresh guava can be hard to find depending on where you live, but many Latin American and Asian grocery stores carry it year-round.
Berries and Other Solid Options
Berries don’t hit the same numbers as guava or passion fruit, but they’re widely available and easy to eat in large quantities. Jackfruit provides about 2.6 grams per cup of raw cubes, and it has a meaty, fibrous texture that makes it popular as a plant-based meat substitute in savory dishes. Kiwifruit offers around 2.1 grams per cup, though a single average kiwi only has about 0.8 grams since the fruit itself is small.
Blackberries deliver about 2 grams per cup, which is respectable for a berry. Raspberries and bananas fall in a similar range. Most other common fruits, like apples, grapes, and watermelon, hover around 1 gram or less per serving.
Why Fruit Protein Adds Up
No single fruit will make or break your protein intake. The numbers here are modest compared to a chicken breast (about 31 grams) or a cup of lentils (about 18 grams). But fruit protein can meaningfully contribute when it’s part of a larger meal. A smoothie with a cup of guava, half an avocado, and a handful of blackberries gives you roughly 8 to 9 grams of protein before you add any protein powder, milk, or nut butter.
This matters most for people eating plant-based diets, where protein comes from many small sources throughout the day rather than a few large ones. Choosing guava over an apple at snack time is a simple swap that adds a few extra grams without changing your routine.
Dried Fruit Changes the Math
Drying fruit concentrates its nutrients by removing water, so dried versions often look more impressive on paper. Dried apricots, goji berries, and prunes all have higher protein per cup than their fresh counterparts. But you’re also getting concentrated sugar and calories. A cup of dried fruit is a much denser food than a cup of fresh fruit, so the comparison isn’t quite apples to apples. If you’re snacking on dried fruit anyway, choosing varieties like goji berries or dried mulberries gives you a protein edge over raisins or dried mango.
Getting the Most From High-Protein Fruits
Pairing fruit with another protein source amplifies the benefit. Guava slices with cottage cheese, avocado on whole-grain toast with an egg, or passion fruit stirred into Greek yogurt all turn a modest fruit protein into a more complete snack. The fruits highest in protein also tend to be high in fiber, which slows digestion and helps you feel full longer.
If your main goal is maximizing protein from fruit, guava and passion fruit are your best bets when fresh, with avocado as the easiest everyday option. Beyond those three, the differences between fruits are small enough that you’re better off eating whichever ones you enjoy most and getting your serious protein from other foods.