20 Protein Rich Fruits to Include In Your Diet


The very word protein usually forms up images of meat, fish, and eggs in our mind. But protein can be obtained by consuming fruits and vegetables as well. Eating fruit for intake of protein becomes all the more logical due to its supplementary benefits in the form of low saturated fiber and high dietary fiber. Here we have comprised a list of protein rich fruits for bodybuilding, weight loss and many more benefits that they exude.

Complete List of Top 12 Protein Rich Fruits

Dried Apricots

So in the list of protein rich fruits dried apricots top the list. They consist of 3.4 g of protein in 100 g. Apart from being protein rich source that they are, apricots are a good source of vitamin A. These are readily available throughout the year. You can always consume these in form of pancake or salad though fresh apricots would taste better.


The second richest fruit in protein is Raisins. Besides being rich in protein they are a good source of calcium, iron, and potassium. They contain 3.1 g of protein per 100 g. Raisins can always be combined with oatmeal and salads for a change of taste.


Guava consists of 2.6 g of the protein of 100 g. Besides bagging the third spot here, they are a rich source of vitamin C. Their vitamin C content exceeds that of Orange, which helps the immunity system.


Dates can provide you with 5% of the daily recommended value. They consist of 2.5 g of protein per 100 g. Dates are the kind of protein rich portable snacks that you can eat while on the go. These can be included in baking for their natural sweetness.


With 2.2 g of protein per 100 g Prunes fall at the fifth spot in this hierarchy. Prunes are high in sugar and so it is advisable to consume them in a limited amount. Apart from this, they are known for their high-fiber content which can help with constipation among others.


Avocados make a surprise entry though they are advised to consume in a limited amount due to their fat content. Avocados consist of 2 g of protein per 100 g. The best part about Avocados is that they can be a part of your breakfast, lunch, snacks or dinner.


Kumquat is certainly not the most well-known fruit though they form a part of this list. They have 1.9 g of protein per 100 g. However, there is an interesting this about kumquat is that their inside is all tangy but it is their peel which tastes sweet. This creates an interesting mix of taste when eaten as a whole.


Jackfruit is a rich source of vitamins, minerals, and dietary fiber. But here we are talking of protein rich fruits, which brings us to the point of them having 1.7 g of protein per 100 g. This makes them another alternative to meat and all. Jackfruit provides us with 3% of recommended intake.


Currants are also called as Zante currants or Corinthian raisins. They taste a bit like grapes. Currants consist of 1.4 g of protein per 100 g. Currants is another great combination of nutrients with its protein content working in tandem with its fiber content.


Coming in at the 10th position in this list of protein rich fruits are raspberries. They consist of 1.2 g of protein which equals to which equals to 2% of optimal consumption of protein.

They form a tasty combination along with yogurt. This forms for a healthy breakfast.


Though consisting of 1.1 g of protein, bananas provide us with as little as 2% of daily recommended value. The thing to note here is that they make a great choice due to being highly rich in several nutrients.

They work great alongside oatmeal or cereal. And can also be used to form a smoothie.


Peaches though providing with just 1% of recommended amount make it to the list of protein rich fruits. These contain other nutrients in a small amount as well. They are a source of beta-Carotene which makes them helpful for improvement in eyesight.

To add to all these protein rich fruits, there are few more fruits which can be consumed for adequate protein intake. These include:

  1. Figs: 0.8 g of protein (1% DV)
  2. Grapefruit: 0.8g of protein (1% DV)
  3. Cantaloupe: 0.8g of protein (1% DV)

While fruits don’t offer as much fat as some of the non-vegetarian food sources they certainly make for a great option for two reasons. Firstly in case, you don’t eat non-vegetarian food and secondly if you are looking to get nutrients more than just protein. These are also highly rich in fiber, vitamin & mineral which makes all the more sense for these fruits to be included in our diet.

Dr. Victor Marchione
Dr. Victor Marchione received his Bachelor of Science Degree in 1973 and continued on to do his Medical Degree at the University of Messina. He has been licensed and practicing medicine in New York and New Jersey for more than 20 years.

He is a respected leader in the field of smoking cessation and pulmonary medicine. He has been featured on ABC News and World Report, CBS Evening News with Dan Rather and the NBC Today Show. As well as being on the Advisory Board for Bel Marra Health, he is also the editor of the Health eTalk newsletter.