What fruit has the highest amount of protein?
Guava
Reason why:
- Guava has 2.6 grams of protein per 100 grams (that’s roughly 4.2 grams per cup), way more than most fruits which usually have around 1 gram per serving.
- More protein supports muscle repair and keeps you full longer.
Action step:
- Add sliced guava to breakfast or snack on it after training.
- Look for it in the produce section or try guava smoothies.
Passionfruit and Jackfruit
Reason why:
- Passionfruit gives you a solid 2.2-2.8 grams of protein per 100 grams, making it top three for fresh fruits.
- Jackfruit has about 2.8 grams per cup and is a filling, fiber-rich snack.
Action step:
- Spoon passionfruit over yogurt.
- Use jackfruit as a pulled “meat” substitute in wraps or bowls.
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Avocado
Reason why:
- One large avocado gives you close to 4 grams of protein and provides good fats for vitamin absorption.
- It works in savory or sweet meals, so you get flexibility with extra protein.
Action step:
- Mash half an avocado on toast or mix into salads.
- Swap out cream with mashed avocado in wraps and sandwiches.
Use Dried Fruits for Portable Protein
Reason why:
- Dried figs and currants have 3–5 grams of protein per 100 grams or per cup—because the nutrients are concentrated when water is removed.
- They’re easy to take to the gym or for mid-session fueling.
Action step:
- Pack a small bag of dried figs or apricots for training days.
- Keep serving size small—dried fruit is calorie-dense.
Berries
Reason why:
- Blackberries, raspberries, and currants all hit around 1.3–1.4 grams of protein per 100 grams, higher than most other fruits.
- The combination of protein and antioxidants helps your body recover.
Action step:
- Add blackberries to yogurt or oats at breakfast.
- Eat a cup of mixed berries as a fresh snack after workouts.
FAQ
What fruit has the highest protein per cup?
Guava tops the list at about 4.2 grams per cup.
Is guava better than avocado for protein?
Guava has slightly more, but avocado is close and offers healthy fats too.
Which dried fruit gives you the most protein?
Dried figs and currants, with 3–5 grams per 100 grams, are your best pick.
What berry has the most protein?
Blackberries lead among common berries, with about 1.3 grams per 100 grams.
Are bananas good for protein?
No, they only have about 1.1 grams per 100 grams, much lower than guava or passionfruit.
Can fruit alone give me enough protein?
No, fruit helps but isn’t enough for building muscle—combine it with other protein sources.
How does fresh fruit compare to dried fruit for protein?
Dried fruit is more concentrated and provides a higher protein hit per serving.
Does jackfruit have complete protein?
No, like most fruits it’s not a complete protein, but it adds variety and fiber.
How should I use high-protein fruits in my day?
Snack on guava, use avocado in salads, add dried fruit to oats, and eat berries after training.
