Many people don't think of fruit as a good source of protein, but there are some fruits that have more protein than others. High protein fruits such as guava, jackfruit, avocado and pomegranate provide a small amount of protein, fibre, vitamins and water. This guide provides a high protein fruits list with real numbers, details on the best high protein fruits, and how to use high protein fruits for weight loss and high protein fruits for muscle building. You will also see how foods and fruits high in protein work together on an Indian plate.
Quick Answer: Which Are the Best High Protein Fruits?
USDA data, compiled by MedicineNet, indicates that the best high protein fruits, per 100 g, are tamarind (imli, about 2.8g), guava (amrood, about 2.6g), passion fruit (about 2.2g), avocado (about 2.0g), jackfruit (kathal, about 1.7g) and pomegranate (anar, about 1.7g). Besides being one of the low calorie high protein fruits, guava has a calorie content of 68kcal per 100g. However, high protein fruits provide a small amount of protein, so eat them along with dal, paneer, curd or eggs.
High Protein Fruits List: Protein and Calories per 100 g
The protein values in this high protein fruits list are USDA values from the MedicineNet and GetFoodFacts websites. Values are for raw fruit; ripeness and variety slightly change them.
| High protein fruits list | Protein per 100 g | Calories per 100 g |
|---|---|---|
| Tamarind (imli) | 2.8 g | Not listed here |
| Guava (amrood) | 2.6 g | 68 kcal |
| Passion fruit | 2.2 g | Not listed here |
| Avocado | 2.0 g | 160 kcal |
| Jackfruit (kathal) | 1.7 g | 95 kcal |
| Pomegranate (anar) | 1.7 g | 83 kcal |
| Mulberry (shahtoot) | 1.4 g | Not listed here |
| Apricot (khubani) | 1.4 g | 48 kcal |
| Blackberries | 1.4 g | 43 kcal |
| Raspberries | 1.2 g | 52 kcal |
| Kiwi | 1.1 g | 61 kcal |
| Banana (kela) | 1.1 g | 89 kcal |
Fruits outside this high protein fruits list have lower amounts: mango has 0.8 g per 100 g, papaya has 0.5 g per 100 g and apple has 0.3 g per 100 g. According to ICMR-NIN Dietary Guidelines, protein content of fruits is approximately 1 g/100 g, whereas for pulses, the protein content is 22.8 g/100 g. Because of that gap, this high protein fruits list is a bonus, not a primary source of protein.
Best High Protein Fruits: A Closer Look
Let's examine four groups from the high protein fruits list in detail, and how to eat them.
Guava (Amrood)
Guava is the most popular one amongst the list of best high protein fruits available in India. According to USDA data, a 100 gram serving provides approximately 2.55g protein, 5.4g fibre and 68kcal. As per MyFoodData, a cup provides 4.2 g of protein. To get more fibre, eat it with the skin on.
Jackfruit (Kathal)
Ripe jackfruit contains approximately 1.7g protein per 100g. Raw jackfruit is a popular ingredient in sabzi and biryani in India, but is not a meat replacement for protein, so include chana or paneer.
Avocado
Avocado contains 2g protein per 100g and healthy fats, making it filling and high in calories (160kcal). Serve half an avocado on toast with curd or eggs.
Pomegranate, Apricot and Berries
The pomegranate, apricot, mulberry and blackberries have a range of 1.4 g to 1.7 g per 100 g. Apricot and blackberries are low calorie high protein fruits, with less than 50 kcal per 100 g, and are one of the best high protein fruits for smoothies.
Foods and Fruits High in Protein: How to Combine Them
When people look for foods and fruits high in protein, they often expect fruit to replace dal or paneer. It cannot, but foods and fruits high in protein work well as pairs. In foods and fruits high in protein combos, curd, milk, paneer, nuts, seeds and pulses add most of the protein, while fruit adds fibre, vitamins and sweetness. Good pairs of foods and fruits high in protein:
| Foods and fruits high in protein: pair | Why it works |
|---|---|
| Guava + roasted chana | Fibre plus pulse protein |
| Banana + a glass of milk | Easy pre-workout snack |
| Pomegranate + hung curd | Protein-rich raita or bowl |
| Apricots + almonds | Portable office snack |
| Avocado + paneer or eggs on toast | Filling breakfast |
| Berries + Greek-style curd | Low calorie high protein fruits with dairy |
For more foods and fruits high in protein ideas, see our high protein snacks at work and protein rich vegetarian foods for muscle building guides.
High Protein Fruits for Weight Loss: Do They Help?
High protein fruits for weight loss help mainly through fibre and water, which fill you up for few calories. Pick low calorie high protein fruits like guava, apricot, blackberries, kiwi and raspberries. Avocado and banana are healthy but more calorie-dense, so go easy on them when using them as high protein fruits for weight loss.
Here are some tips on how you can use high protein fruits for weight loss:
- Replace juice with whole fruit (as juice loses fibre).
- Make a snack of high protein fruits for weight loss with curd or nuts so that it keeps you full for a longer time.
- Replace biscuits or namkeen with guavas or berries, two simple high protein fruits for weight loss.
- Maintain an appropriate serving size (ICMR-NIN suggests about 100 g of fruit daily for sedentary adults and at least 30 g of fruit with every meal).
WHO also recommends at least 400 g a day of fruits and vegetables. Combine high protein fruits for weight loss with adequate protein, vegetables and activity. High-protein breakfasts for weight loss and high-protein, low-carb foods are available for a complete plan.
High Protein Fruits for Muscle Building: What They Can and Cannot Do
High protein fruits for muscle building cannot supply enough protein alone. For those that train, the ISSN recommends a daily protein intake of 1.4-2.0g of protein per kg of body weight, or approximately 91-130g for a 65kg person. Even a full cup of guava gives only about 4 g of protein, so high protein fruits for muscle building should sit next to dal, paneer, eggs or whey.
High protein fruits for muscle building help with energy and recovery: banana before exercise, or fruit in a post-workout shake with milk or whey. The best high protein fruits for muscle building in a shake are banana, berries and avocado, blended with milk, curd or protein powder.
| High protein fruits for muscle building: idea | When |
|---|---|
| Banana + milk or whey shake | Before or after training |
| Berries + curd + oats | Breakfast on training days |
| Guava + paneer tikka | Evening snack |
When incorporated like this, the high protein fruits for muscle building will make protein meals more delicious and provide carbohydrates for training. If you are a beginner, you can check out our diet for gym beginners and follow a whole diet plan.
Low Calorie High Protein Fruits: Quick Picks
The low calorie high protein fruits from the table are blackberries (43 kcal) apricot (48 kcal), raspberries (52 kcal), kiwi (61 kcal) and guava (68 kcal) per 100 g. These low calorie high protein fruits are perfect for snacks and fruit chaat. Low calorie high protein fruits are also good for dessert when you're trying to cut calories.
Who Should Be Cautious? When to See a Doctor
People with diabetes should spread fruit across the day and choose whole fruit over juice. Kidney disease patients may want to avoid eating too many high potassium foods like banana and avocado. Some people with a latex allergy may react to avocado, banana or kiwi. If you have any of these conditions, are pregnant or take regular medication, check with a doctor or dietitian before changing your diet.
Conclusion
High protein fruits such as guava, jackfruit, avocado and pomegranate are not a primary protein source, but they are helpful. Keep this high protein fruits list handy to pick the best high protein fruits for your goal, select low calorie high protein fruits when dieting and combine foods and fruits high in protein to get that protein advantage at meals. Ready to start? If it is difficult to consume the recommended amount of protein from food alone, a scoop of GetMyMettle Alpha Whey Protein mixed with berries or banana can be an easy choice.
FAQs
Which fruit has the most protein in the high protein fruits list?
Among common fruits, tamarind and guava top the high protein fruits list, at about 2.8 g and 2.6 g per 100 g. Guava is easier to eat in larger amounts and is one of the best high protein fruits for daily use.
What are the best high protein fruits for weight loss?
Fruits that are low in calories and provide fibre are the best high protein fruits for weight loss: guava, apricot, blackberries, raspberries and kiwi.
Can high protein fruits for muscle building replace protein foods?
No. High protein fruits for muscle building provide only 1-3 g per 100 g, so you still need to include dal, paneer, curd, eggs, meat or whey in your diet.
What are some foods and fruits high in protein for vegetarians?
Good vegetarian foods and fruits high in protein include paneer, curd, dal, chana and soya, paired with guava, pomegranate or banana.
Are dried fruits high in protein?
While dried figs and currants each provide approximately 4.9 g per cup, they are high in sugar and calories and, therefore, are not low calorie high protein fruits.
