Best Fruits rich in Protein

Do fruits contain protein?

When we think of proteins, the last thing that comes to mind is to think of fruits. let’s see Fruits rich in Protein

However, when you eat a vegetarian or vegan diet, it becomes a mandatory task to look for food alternatives that contain this substance so as not to suffer nutritional deficiencies.

If this is your case, don’t despair! There are fruits with proteins that will help you achieve a balanced and healthy vegetarian diet you need.
For a food to be considered a “good source” of protein, it must have between 5 and 9.5 grams of it. By eating these fruits, you not only get these nutrients, but you also give your body minerals and vitamins essential for health.

According to the USDA national nutrition database, here are the ones that contain the most protein.

The main problem of the vegetarian diet is the low contribution of quality proteins, so we must combine the food we eat to replace, in a healthy way, the meat of our menu. The fruits with more vegetable proteins ideal for your vegetarian diet are:

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Fruits rich in Protein

1. Coconut

” Coconut, the king of protein, is coming.” This exotic fruit so moisturizing helps us to refresh ourselves, especially when the heat comes, it has an excellent flavor and gives us essential nutrients beneficial to health. But is it rich in protein?

It is the fruit with the highest amount of protein. Every 100 grams of edible portion provide 3.3 grams of protein to our body.

Fruits high in protein low in sugar


If coconut is king, we could well name avocado the prince of protein. It is well known to all that this fresh fruit is undoubtedly a superfood. In addition to its exquisite flavor and that it is a fruit that we can combine with many foods; it contains essential nutrients that protect our body from different diseases.

It may seem strange that avocado is here, but it is a fruit, in fact, one of the most popular.

Half an avocado gives you 1.33 grams of protein, and they are also an excellent source of good fats. And of course, this superfood also contains protein. For every 100 grams of avocado we eat, we will be feeding our body with 2 grams of this substance.


The kiwi is a very delicious fruit to consume any time of the day and contains lots of vitamins, minerals, and fiber. It also contains Vitamin C and its fiber content that makes it a great ally against constipation.
Kiwi contains 2.05 grams of protein in a one-cup serving. It makes it one of the best fruits to get protein. It has also been proven that kiwi is an excellent assistant to fall asleep, practically two in one.

But what about the protein?

The truth is that it is not the richest fruit in this substance, but we can combine it with other foods rich in vegetable protein so as not to suffer deficiencies of this substance.

For every 100 grams of kiwi, we consume we are nourishing our body with 1.1 gr of protein.

Protein in Orange


A single piece of orange a day gives us Vitamin C that our body requires daily. In addition, it helps us fight cholesterol, lower high blood pressure, prevent ulcers and is perfect for protecting against infections. Orange is an excellent option for a healthy and balanced diet. And of course, we also found protein in this fruit.

Every 100 grams of this fruit provides 1 gram of protein to our body.

High Protein Fruits for Muscle Building


The good thing about banana is that you will always find it in the market or the supermarket. Its content of Forbes per half cup is 1.29 grams, and you can supplement it with a nut or peanut butter. And the banana is one of those fruits that are good for everything.

It is one of the most consumed and healthiest fruits. You must-have in diets of athletes for its high energy value in the form of carbohydrates and minerals. But will it be the fruit that offers the most protein?

Well, for every 100 grams we consume of this fruit, we provide 1.1 grams of protein to our body.


Honestly, apple protein is low, and it has just 0.5 grams per large piece. Despite this, one of the advantages of this fruit is that it is one of the most popular that exists; in addition, its flavor combines with other foods that can complete the portion.

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Strawberries contain vitamin C, potassium, and fiber, and it also contains 1.03 grams in a one-cup serving. Supplement this berry’s protein by mixing it with yogurt or your morning breakfast smoothie.

While we know that meat is the source par excellence and some athletes eat it purely as a supplement, fruits also provide it.

In order for a food to be considered a “good source” of protein, it must have between 5 and 9.5 grams of it. By eating these fruits, you not only get these nutrients, but you also give your body minerals and vitamins essential for health.

According to the USDA national nutrition database, here are the ones that contain the most protein.


That big, sweet fruit has 1.34 grams of protein per cup. This amount is negligible when we talk about food being a fruit.


Peach helps to boost immunity and eyesight. They contain good amounts of fiber which will improve the digestive system.

Do not confuse the peach and apricot that the second appears in this same list but with a greater amount of protein.

It contains 1.5 grams per cup and is so versatile that you can combine it with other sweet or savory foods to supplement the amount of protein.

Apricots are in a round yellow color they contain low calories and high fiber and protein. They are also extremely rich in Vitamin A and C. These protect the body from free radical damage. Every 100 grams of Apricot have 1.40 grams of protein.


We know that berries are low in carbohydrates; in fact, if you follow the keto diet, it is the only “fruit” recommended.

Not only does it have that advantage, but raspberry also provides 1.48 grams of protein per cup. They are also a source of fiber.


It may also seem strange that it appears on this list, but the tomato is not a vegetable, it is a fruit.

A cup of tomato gives you 1.58 grams of protein, pretty good for a portion of the food we never thought it had protein.


Grapefruit is practically wonderful, in addition to being very refreshing, it is low in sugar, rich in vitamin C and biotin that helps improve the skin. A cup of grapefruit provides 1.77 grams of protein, not bad.


Grapes have 0.58 grams of protein per cup. Fortunately, it is very common to find them in the cheese tables that complete the dose you need. They have a sweet taste and large amounts of carbohydrates and fiber.


Blackberries are also a berry and have slightly more protein than raspberries with 2 grams per cup. This fruit is also one of those recommended in the keto diet because it is very low in sugar and rich in fiber

fruits with more protein
There are also peaches, but the apricot takes them from the street talking about proteins. You can use these between your meals for being a pretty sweet fruit; it is also a perfect companion to accompany cheeses and thus complement the 2.31 grams of protein.


Prune is even a fairly rich source of fiber and is among the fruits.

It is one that has more protein content with 2.44 grams per half-cup.


How many benefits have been discovered from jackfruit, so versatile that it can be eaten in combination with sweet or savory and even in the form of snow? One cup provides 2.84 grams of protein.


Guava takes first place overall the fruits we have mentioned; its fiber content is nothing less than 4.21 grams. It is a very good source of vitamin C.
Combine these fruits with protein-rich nuts.

Dry fruits protein chart

A daily handful of protein-rich nuts combined with the daily consumption of the fruits previously recommended gives us the necessary vegetable protein to enrich our vegetarian diet.fruits with proteins

  • Walnut: Contains 15.6 grams of protein per 100 grams.
  • Pinion: Contains 29 grams of protein per 100 grams.
  • Peanut: Contains 20 grams of protein per 100 grams.
  • Almond: Contains 16 grams of protein per 100 grams.
  • Pistachio: Contains 17 grams of protein per 100 grams.

Now that you know that fruits also contain protein do not hesitate to include it in your meals.

By combining fruits with protein and other foods rich in this substance, you will get an enviable diet. With all the nutrients your body needs and with the energy and vitality you deserve.

Protein is always like the building blocks of the human body. The body needs a high protein diet to increase the strength of the muscles. One’s pre- and post-workout meal should be rich in nutrients due to its role in the body’s rapid recovery.

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I’m a writer, new mom and foodie. I love sharing what I know while making others feel beautiful. On this blog, I share my healthy lifestyle, simple meals, fitness tips and experiences.

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