Whether you’re a vegan or just trying to get more of the right stuff in your diet, upping your protein intake is critical. Thankfully, some fruits are loaded with protein naturally, and you can incorporate them into your daily foods to get the best of both worlds.
What fruits have the most protein? Some of the fruits with a high protein count include blackberries, apricots, bananas, peaches, jackfruit, and guavas.
Although not as high as other foods or vegetables, the right piece of fruit can add to your daily protein intake and provide other health benefits as well.
A few carefully chosen high-protein fruits can give your body the boost it needs, and in a naturally sweet and tasty package. We’ve compiled a list of the tastiest fruits that you need to start eating if your goal is to increase your protein intake the healthy way.
10 Fruits That Are Packed With Protein
Fruit isn’t the first thing that comes to mind when most people think of increasing their protein intake, but it should.
These are just some of the top-performing, high-protein fruits that you should be eating more of if you want to get more of the good stuff.
The humble banana is a snack favored by many, and if you’re after some extra protein, it can provide you with about 3% f your daily needs and 1.3g of it.
They’re versatile, easy to carry around, and protected by their own skin, so the convenience factor is high.
There are lots of great ways to eat bananas and get a protein hit, including baking them into banana bread or putting frozen ones into your plant-based protein smoothies.
Best of all is eating a banana fresh though, as it makes a great post-workout snack or mid-afternoon treat to get you over the slump.
As well as being a great protein source, bananas have lots of other goodness within them. In each banana, you’ll find potassium, vitamin B6, vitamin C, and fiber, among others.
They’re about 90 calories for a medium-sized one and will keep you full for hours.
Blackberries tick all of the boxes for being delicious, nutritious, and loaded with protein. One cup of blackberries will give you two grams of protein, so it’s one of the highest on our list, and also extremely versatile with how you can eat them.
People love to enjoy blackberries in baking, fresh fruit smoothies, or even as a snack, and they’re tasty every time.
To ensure you’re getting them ripe, you’ll want to shop for them during the warmer months, but they are available frozen and dried during all of the other months.
Blackberries are naturally high in fiber and antioxidants, so it’s not just the protein you’re getting. A single serving delivers over 30 milligrams of vitamin C as well, which means a handful of these each day can do wonders for your health.
Another popular berry and a good source of protein is the raspberry, known for its bright red color. One cup of raspberries delivers around 1.4 grams of protein, so grab a handful and chow down whenever possible.
Not only are raspberries high in protein, but they also feature a huge dose of vitamin C, with around 54% of your daily recommended intake in each serve.
Raspberries also have manganese, fiber, and vitamin K, while being low in calories all at the same time. Raspberries can be harvested between June and October so they’re best enjoyed when the weather is warm.
However, many people love throwing some frozen raspberries into their baking or morning smoothies, so there’s no time of the year that you can’t enjoy them.
As one of the most protein-heavy fruits on our list, you’ll get an impressive three grams of protein from a single jackfruit.
That’s not all that jackfruit has to offer though, as it also includes magnesium, vitamin A, vitamin C, fiber, and riboflavin, so it’s one of the more nutritionally dense fruits we’ve found.
The coolest thing about jackfruit is its texture, and many vegans have likely tried burgers and other dishes with jackfruit in place of meat.
Otherwise, you can eat them fresh for just as much goodness and a decent protein hit. Jackfruit is best eaten March through June and April through September, so be careful about when you shop for it.
Peaches are one of the most universally loved foods, and if you can time it right and get one in season, they’ll blow your mind.
They’re sweet, juicy, and surprisingly full of protein, so you can expect to get around 1.4 grams of protein in a single, average-sized peach.
These delicious stone fruits have other health benefits besides protein, including providing 15% of your daily vitamin C needs in each one. You’ll also enjoy a small dose of vitamin A and antioxidants, all of which are good for your body.
Be sure to shop for peaches from May through to September, as summer is the best time for picking.
Once you have them though, you can eat them like an apple, slice them on top of your morning cereal, or bake muffins, slices, and cobblers with them to get an even tastier dose of protein.
Apricots are another popular stone fruit that comes with a decent dose of protein in each one. For each cup of fresh apricot you chow down on, you’ll get a massive 2.3 grams of protein, and you can mix it with yogurt, in a fruit salad, or just enjoy it on its own.
Protein isn’t the only good thing you’ll get from apricots though, as they’re also loaded with vitamin A and beta-carotene. Apricots are low in fat but feature healthy sugars, but you’ll have to time them right as they’re better eaten in season from June to August.
If you’re not a fan of fresh apricots, you might prefer the dried route, with even more possibilities for how you can enjoy them and 1.1 grams of protein in every quarter cup.
You can toss some dried apricots on top of your cereal, through granola, into trail mix, or even bake with them, so they’re versatile and delicious.
Guavas are a favorite in the world of tropical fruits and you’ll get to benefit from around four grams of guava for every cup that you eat. They’re low in fat and have around 37 calories per guava, so there’s no guilt with this sweet treat.
Alongside the protein content, guavas also have vitamin C and fiber, and to get the most of them, you should eat the skin and seeds as well.
People like to throw guava into smoothies and juices, eat them whole, and toss them through salads, but there’s no really no shortage of ways to enjoy them.
As a tropical fruit, the best time to eat guava is August through October and February through March.
However, the sweet delight is harvested all year long in Florida so when you’re really feeling a craving for guava, it shouldn’t be hard to find one.
You might not think of avocado as a fruit, but it technically is, and one with a lot of protein at that. The average avocado provides you with four grams of protein which is pretty impressive for a single piece of fruit, although not everyone would eat one whole.
Avocados are slightly higher in calories, with around 320 calories for a regular-sized one, but they’re also packed with a lot of nutrients and vitamins.
In each avocado, you’ll find healthy fats, vitamin C, vitamin E, vitamin K, and 14 grams of fiber, so they’re loaded with the good stuff.
To enjoy avocado, you can eat them as is, spread them on toast, dice them and put them in your salad, or make up a fresh batch of guacamole.
You don’t have to feel bad about indulging in these calories or healthy fats when you realize just how many good things are inside each avocado.
Oranges are a great source of protein and a whole host of other nutrients, so they’re important to add to your daily diet. The average orange contains around 1.2 grams of protein and is one of the most versatile fruits known to mankind.
Although a good protein source, oranges are mainly known for their high vitamin C content, they have a lot more to offer as well. They also contain fiber, vitamin A, no fat or sodium, and 6% of your daily recommended intake for calcium.
If you want to enjoy more orange, you can have it freshly sliced or squeezed, used as a natural sweetener in cooking, make marmalade, or any type of citrus-based dessert.
Although you have to peel them, which is slightly annoying, the juicy reward in the center makes it worthwhile. The best time to shop for oranges is November when they come into season, which continues until June.
A single kiwifruit can deliver two grams of protein in its juicy flesh, and if you’re keen, you can even clean the skin and chow down on that.
Better still, you can get kiwi almost year-round, with the US kiwi season being October through May and important New Zealand kiwis available for the rest of the year.
There are loads of health benefits possible with kiwifruit, thanks to the vitamins and nutrients within. Each kiwifruit comes with potassium, vitamin C, fiber, phosphorus, and iron, so it’s one of the more nutritionally dense options for fresh fruit.
For a unique way to enjoy kiwi, and get an ever bigger dose of protein, try pairing it with some low-fat cottage cheese.
Otherwise, they can be peeled and eaten fresh, tossed through a fruit salad, or squeezed into a fresh morning juice, and are always bursting with flavor.
A Sweeter Source of Protein
Ensuring you get enough protein is key to ensuring our bodies have the right building blocks for good health, and every little bit helps.
Whether it’s a fresh apricot or a loaf of banana bread, there are loads of fun ways to can add more fruit to your diet and get a protein hit while you’re at it.
Protein is an essential requirement for the human body, and whether you’re vegan or eat a restricted diet, it can be hard to get enough.
To learn more about plant-based sources of protein, we’ve answered some commonly asked questions that will get you started.
What Are the Best Plant-Based Sources of Protein?
A vegan has access to loads of great plant-based protein sources including kidney beans, black beans, hemp seeds, peanut butter, oats, nutritional yeast, and broccoli.
Determine how much protein you need each day and then ensure you’re getting enough of these plant-based sources to meet it.
Which Vegetable Has the Most Protein?
All vegetables contain at least a small amount of protein, but the ones with the most are spinach, broccoli, asparagus, Brussel sprouts, artichokes, sweet potatoes, and regular potatoes.
You’ll enjoy between four to five grams of protein for every cooked cup of these vegetables so it’s important to incorporate them however you can.
Can Vegans Have Protein Powder?
Yes, there are vegan-friendly protein powders available, usually referred to as plant-based protein powder.
The most common plant proteins are pea, hemp, brown rice, and soy, each having pros and cons that should be weighed up by the individual before they make their selection.
Lorraine Pinnix is a passionate nutritionist and loves seeing people living healthy, and fulfilled lives. She believes that food is an essential piece of staying fit and strongly believes in going vegan. PureGrowthOrganic is a passionate work that details her research in helping you go on complete organic diets. She is available for questions, comments, and follow-ups.