kiwi, pomegranate and avocado — Kiwi, pomegranate, and avocado contain some protein, but you'll need to turn to other food groups to get enough of the macronutrient.

Believe it or not, fruit does contain protein. “Fruit can contribute carbohydrates, but also some protein and even a bit of fat,” says Jenna Braddock, RDN, a sports dietitian based in St. Augustine, Florida. That’s because, in general (with a few exceptions), most food contains a mix of those macronutrients.

While “protein is having a moment,” Braddock says, it’s important to keep in mind that fruit is not a high protein source. For comparison, one egg has about 6 grams (g) of protein, while fruit may contain only a few grams per cup. (If you’re looking for richer plant-based sources of protein, beans, edamame, lentils, and tofu fit the bill.)

Fruit, however, can contribute to the total protein in a meal or snack. “When I’m talking to clients, I like to suggest ‘protein stacking,’” Braddock says. With this technique, you don’t just count obvious sources of protein (like the eggs in your omelet), you also add a side of fruit that contains protein.

To up your protein intake, consider the fruits below. Bonus: Each cup (the standard serving size of whole fruit) contains a bounty of other key nutrients to support overall health.

“Fruit provides essential nutrients, fiber, and antioxidants. Fruit is relatively low in calories and high in fiber and water, which supports GI health and promotes satiety to assist with weight maintenance,” says Paulina Shetty, RDN, the senior advisor to the American College of Lifestyle Medicine in Chesterfield, Missouri.

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192

Avocado (3 g Protein per Cup, Sliced)

Avocado provides a few grams of protein — and yes, it is a “savory” fruit, says Kimberly Gomer, RD, a Miami-based registered dietitian in private practice. “Avocados also contain anti-inflammatory healthy fats that are good for satiety,” she says.

She likes how guacamole or simply mashed avocado provides a good delivery system for veggies as a dip for a filling snack. Keep in mind that avocado is higher in calories than other fruits. One cup of cubed avo packs 234 calories. Add avocado to toast, salads, and smoothies, or blend into creamy sauces, Shetty suggests.

193

Passion Fruit (5.2 g Protein per Cup)

“When we look at a cup of passion fruit, it has 5 g of protein, but the fiber is quite high,” says Braddock. You’d get 24.5 g of fiber in that cup, which is 88 percent of the daily value for the nutrient, making it an excellent source of fiber.

Fiber is important for digestive regularity, healthy cholesterol and blood sugar levels, and maintaining a healthy weight.

194

Guava (4.2 g Protein per Cup)

Guava is another tropical fruit that’s one of the highest sources of protein in the fruit category. Gomer also points to its fiber content, which can help fill you up so you stay full long after eating. A cup of guava has 9 g of total fiber, about one-third of the daily value.

Not only does fiber promote healthy cholesterol levels, but research also suggests that increasing fiber intake is associated with a reduction in blood pressure, including in people who have type 2 diabetes, metabolic syndrome, and high blood pressure.

195

Blackberries (2 g Protein per Cup)

Berries are beloved for their antioxidant content, but they also contain some protein (about 1 to 2 g per cup).

And blackberries are the highest-protein berry, with more of the macronutrient than blueberries, strawberries, or raspberries.

“Blackberries are low in calories, high in fiber, and rich in antioxidants and the phytonutrient anthocyanin,” says Shetty. She recommends snacking on them, tossing them into a fruit salad, adding them to a green salad, stirring them into oatmeal, or baking them into bars and breads. Anthocyanin and other plant compounds have also been shown to promote the health of your gut microbiota (the colony of microbes that live in your intestines) that play a role in aspects of your health like immune system function, says Braddock.

196

Jackfruit (2.8 g per Cup, Sliced)

The tropical fruit jackfruit has a stringy texture and is a common pork substitute among plant-based eaters.

That said, if you’re using it for this purpose, keep in mind that its protein pales in comparison to chicken’s (3 g per cup vs. 35 g per cup from chicken).

“Jackfruit is not sweet. It takes on the flavors of whatever you’re cooking it with,” says Gomer. If the fresh fruit isn’t available in your area, you can buy jackfruit canned or in a pouch.

197

Pomegranate (2.9 g Protein per Cup)

When you eat a pomegranate, you’re eating the ruby red arils, or seeds, of the fruit. They’re crunchy, so you’re getting an excellent source of fiber (7 g per cup).

“Some research connects pomegranate to cardiovascular health because of its antioxidant and anti-inflammatory properties,” says Gomer.

Getting the seeds out of the pomegranate can be hard work, but the arils are sold in cups fresh or bagged in the frozen section of grocery stores, making it much easier to add these juicy red seeds to your diet.

198

Apricot (2.2 g Protein per Cup)

In the spring and summer, when they’re in season, apricots may be easy to find at grocery stores and farmers markets.

Year-round, though, you can easily find these sweet fruits in their dried form. (Each ½ cup of dried apricot halves contains 2.2 g of protein.)

Because dried apricots have their water removed, they are more calorie-dense. And because dried is sweeter than fresh, they can be easy to overeat, says Gomer. A ½ cup serving of dried apricots also has about 157 calories, so it’s important to choose the serving size that’s right for your body’s energy needs.

199

Banana (1.5 g Protein per Large Banana)

“Bananas are naturally sweet, creamy, and the perfect on-the-go snack,” says Shetty. She calls out their fiber (3.5 g per), vitamins B and C, and minerals copper and potassium as naners’ nutrition highlights.

These add natural sweetness to smoothies and baked goods and, when blended frozen, make a great nondairy ice cream substitute (aka “nice” cream).

200

Kiwi (1.9 g Protein per Cup)

Kiwi has a lot of hidden health perks. But first, the tart fruit has nearly two g of protein per cup — not bad.

It also has been shown to improve digestion and promote regular bowel movements (BM), likely due to its fiber content, which helps soften stool and increases BM frequency.

The Takeaway

While fruit isn’t considered a good source of protein, certain can help you increase your protein intake slightly.
Some of the fruits that are the highest in protein include guava, passion fruit, avocado, and pomegranate.
Fruit supplies numerous health benefits beyond small amounts of protein, including fiber, vitamins, minerals, and antioxidants.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Resources

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Passion-fruit, (granadilla), purple, raw. USDA FoodData Central. April 1, 2019.
Daily Value on the Nutrition and Supplement Facts Label. U.S. Food and Drug Administration. March 5, 2024.
Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 11, 2024.
Guavas, common, raw. USDA FoodData Central. April 1, 2019.
Tejani VN et al. The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review. Cureus. September 28, 2023.
Blackberries, raw. USDA FoodData Central. April 1, 2019.
Blueberries, raw. USDA FoodData Central. October 31, 2024.
Strawberries, raw. USDA FoodData Central. October 31, 2024.
Raspberries, raw. USDA FoodData Central. October 31, 2024.
Lavefve L et al. Berry polyphenols metabolism and impact on human gut microbiota and health. Food & Function. January 29, 2020.
Jackfruit, raw. USDA FoodData Central. April 1, 2019.
Jackfruit: What It Is and Why It’s Healthy. Cleveland Clinic. February 6, 2023.
Chicken, roasting, meat only, cooked, roasted. USDA FoodData Central. April 1, 2019.
Pomegranate, raw. USDA FoodData Central. October 31, 2024.
Bahari H et al. The effects of pomegranate consumption on lipid profile in adults: A systematic review and meta-analysis. Journal of Functional Foods. September 2023.
Seasonal Produce Guide. U.S. Department of Agriculture.
Apricots, dried, sulfured, uncooked. USDA FoodData Central. April 1, 2019.
Bananas, raw. USDA FoodData Central. April 1, 2019.
Kiwi fruit, raw. USDA FoodData Central. October 31, 2024.
Gearry R et al. Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort—Results of an International Multicenter Randomized Controlled Trial. The American Journal of Gastroenterology. December 20, 2022.

Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Jessica Migala

Author

Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).