Fruit Protein Content: Quick Guide to Protein in Your Favorite Fruits

When you think about protein, you probably picture meat, eggs or a shake. But many fruits also give a small boost of protein, and knowing which ones pack the most can help you hit your daily goals without extra hassle.

Top fruits and their protein numbers

Below is a simple list you can remember. All amounts are for a typical serving – a medium apple, a cup of sliced fruit, or a handful of berries.

• Guava – 4.2 g protein per cup (about 165 g)
• Avocado – 3 g protein per cup, sliced
• Jackfruit – 2.8 g protein per cup
• Dried apricots – 2 g protein per ¼ cup
• Blackberries – 2 g protein per cup
• Banana – 1.3 g protein per medium banana
• Apple – 0.5 g protein per medium apple
• Orange – 1.2 g protein per cup
• Peach – 1 g protein per medium peach
• Strawberries – 1 g protein per cup

Guava tops the list for fresh fruit. It’s not only sweet but also gives more protein than most berries. Dried fruits like apricots concentrate both carbs and protein, so a small handful can add a noticeable amount.

How to use fruit protein in your meals

Even though fruit protein is modest, you can combine it with other sources to make a balanced snack. Try these ideas:

• Blend guava, Greek yogurt, and a scoop of protein powder for a power‑boost smoothie.
• Top cottage cheese with sliced avocado and a squeeze of lime – you get protein from both sides.
• Mix blackberries or strawberries into oatmeal that already contains nuts or seeds.
• Add dried apricots to a trail mix with almonds and pumpkin seeds for a portable snack.

These combos keep the natural sweetness of fruit while bumping the protein up to 10‑15 g per serving, which is enough to support muscle repair after a workout.

Remember that fruit also brings fiber, vitamins and antioxidants. So even on a high‑protein diet, don’t skip the fruit – it helps digestion and keeps you feeling full longer.

If you’re counting grams, aim for at least 20‑30 g of protein from fruit each day, which means about two cups of guava or a mix of avocado, berries and dried fruit. Pair that with beans, eggs or lean meat and you’ll meet most recommendations without feeling like you’re eating a lot of “protein foods”.

Bottom line: fruit isn’t a primary protein source, but it can meaningfully add to your intake, especially when you choose the highest‑protein options and pair them with other snacks. Keep a few of the top choices in your fridge or pantry, and you’ll have a quick, tasty way to boost protein whenever you need it.