Fruits high in protein (per serving)

50 fruits ranked by protein per common serving, from USDA FoodData Central. Avocados, raw leads with 6.8 g per 1 fruit without skin and seeds (14% of the Daily Value), followed by Pomegranates, raw (4.7 g) and Horned melon (Kiwano) (3.7 g).

Top 10 at a glance

Top 10 fruits highest in protein

Avocados, raw (Florida)1 fruit without skin and seeds (304 g) · 365 kcal6.8 g14% DV
Pomegranates, raw1 pomegranate (4" dia) (282 g) · 234 kcal4.7 g9.4% DV
Horned melon (Kiwano)1 fruit (4-2/3" long x 2-3/4" dia) (209 g) · 92 kcal3.7 g7.4% DV
Sugar-apples, (sweetsop) (raw)1 fruit (2-7/8" dia) (155 g) · 146 kcal3.2 g6.4% DV
Mangos, raw1 fruit without refuse (336 g) · 202 kcal2.8 g5.5% DV
Blackberries, raw1 cup (144 g) · 62 kcal2.2 g4.4% DV
Melons, casaba (raw)1 cup, cubes (170 g) · 48 kcal1.9 g3.8% DV
Plantains, green (fried)1 cup (118 g) · 365 kcal1.8 g3.5% DV
Watermelon, raw1 wedge (approx 1/16 of melon) (286 g) · 86 kcal1.7 g3.5% DV
Plantains, yellow (raw)1 cup, sliced (148 g) · 181 kcal1.7 g3.4% DV

All 50 fruits ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 50 g.

#	Food	Serving	Protein (g)	% Daily Value	Per 100 g	kcal
1	Avocados, raw (Florida)	1 fruit without skin and seeds (304 g)	6.8	14%	2.2	365
2	Pomegranates, raw	1 pomegranate (4" dia) (282 g)	4.7	9.4%	1.7	234
3	Horned melon (Kiwano)	1 fruit (4-2/3" long x 2-3/4" dia) (209 g)	3.7	7.4%	1.8	92
4	Sugar-apples, (sweetsop) (raw)	1 fruit (2-7/8" dia) (155 g)	3.2	6.4%	2.1	146
5	Mangos, raw	1 fruit without refuse (336 g)	2.8	5.5%	0.8	202
6	Blackberries, raw	1 cup (144 g)	2.2	4.4%	1.5	62
7	Melons, casaba (raw)	1 cup, cubes (170 g)	1.9	3.8%	1.1	48
8	Plantains, green (fried)	1 cup (118 g)	1.8	3.5%	1.5	365
9	Watermelon, raw	1 wedge (approx 1/16 of melon) (286 g)	1.7	3.5%	0.6	86
10	Plantains, yellow (raw)	1 cup, sliced (148 g)	1.7	3.4%	1.2	181
11	Raspberries, frozen (red, unsweetened)	1 cup, unthawed (140 g)	1.6	3.2%	1.1	78
12	Currants, red and white (raw)	1 cup (112 g)	1.6	3.1%	1.4	63
13	Cherries, sour (red, raw)	1 cup, without pits (155 g)	1.6	3.1%	1	78
14	Nectarines, raw	1 medium (2-1/2" dia) (142 g)	1.5	3%	1.1	62
15	Apricots, raw	1 cup, halves (155 g)	1.5	3%	1	74
16	Cherries, sweet (raw)	1 cup, with pits, yields (138 g)	1.4	2.9%	1	87
17	Guavas, common (raw)	1 fruit, without refuse (55 g)	1.4	2.8%	2.5	37
18	Peaches, yellow (raw)	1 medium (2-2/3" dia) (150 g)	1.4	2.7%	0.9	58
19	Oranges, raw (navels)	1 fruit (2-7/8" dia) (140 g)	1.3	2.5%	0.9	69
20	Grapes, red or green (European type (such as Thompson seedless), raw)	1 cup (151 g)	1.1	2.2%	0.7	104
21	Blueberries, raw	1 cup (148 g)	1	2.1%	0.7	84
22	Grapefruit, raw (white, California)	0.5 fruit (3-3/4" dia) (118 g)	1	2.1%	0.9	44
23	Persimmons, japanese (raw)	1 fruit (2-1/2" dia) (168 g)	1	1.9%	0.6	118
24	Strawberries, frozen (unsweetened)	1 cup, thawed (221 g)	0.9	1.9%	0.4	77
25	Carambola, (starfruit) (raw)	1 medium (3-5/8" long) (91 g)	0.9	1.9%	1	28
26	Figs, dried (uncooked)	1 oz (28 g)	0.9	1.9%	3.3	71
27	Raisins, dark (seedless)	1 oz (28 g)	0.9	1.9%	3.3	85
28	Raisins, golden (seedless)	1 oz (28 g)	0.9	1.9%	3.3	85
29	Pineapple, raw (traditional varieties)	1 cup, chunks (165 g)	0.9	1.8%	0.6	74
30	Bananas, raw	1 medium (7" to 7-7/8" long) (118 g)	0.9	1.7%	0.7	105
31	Papayas, raw	1 fruit, small (157 g)	0.7	1.5%	0.5	68
32	Kiwifruit, green (raw)	1 fruit (2" dia) (69 g)	0.7	1.5%	1.1	42
33	Raisins, seeded	1 oz (28 g)	0.7	1.4%	2.5	84
34	Tangerines, (mandarin oranges) (raw)	1 medium (2-1/2" dia) (88 g)	0.7	1.4%	0.8	47
35	Pears, raw (bartlett)	1 medium (177 g)	0.7	1.3%	0.4	112
36	Melons, honeydew (raw)	1 wedge (1/8 of 5-1/4" dia melon) (125 g)	0.7	1.3%	0.5	45
37	Lemons, raw (without peel)	1 fruit (2-1/8" dia) (58 g)	0.6	1.3%	1.1	17
38	Clementines, raw	1 fruit (74 g)	0.6	1.3%	0.8	35
39	Plums, dried (prunes) (uncooked)	1 oz (28 g)	0.6	1.2%	2.2	68
40	Pears, asian (raw)	1 fruit 2-1/4" high x 2-1/2" dia (122 g)	0.6	1.2%	0.5	51
41	Apples, frozen (unsweetened, heated)	1 cup slices (206 g)	0.6	1.2%	0.3	97
42	Grapes, american type (slip skin) (raw)	1 cup (92 g)	0.6	1.2%	0.6	62
43	Melons, cantaloupe (raw)	1 wedge, medium (1/8 of medium melon) (69 g)	0.6	1.1%	0.8	23
44	Naranjilla (lulo) pulp, frozen (unsweetened)	1 cup thawed (120 g)	0.5	1.1%	0.4	30
45	Cranberries, raw	1 cup, chopped (110 g)	0.5	1%	0.5	51
46	Limes, raw	1 fruit (2" dia) (67 g)	0.5	0.9%	0.7	20
47	Dates, medjool	1 date, pitted (24 g)	0.4	0.9%	1.8	66
48	Passion-fruit, (granadilla) (purple, raw)	1 fruit without refuse (18 g)	0.4	0.8%	2.2	17
49	Kumquats, raw	1 fruit without refuse (19 g)	0.4	0.7%	1.9	13
50	Persimmons, native (raw)	1 fruit without refuse (25 g)	0.2	0.4%	0.8	32

Protein in specific foods

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for protein is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in protein?

Among fruits in the USDA database, Avocados, raw (Florida) has the most protein per serving: 6.8 g per 1 fruit without skin and seeds (14% of the Daily Value). Per 100 g it contains 2.2 g.

How much protein do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 50 g of protein for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in protein?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 0 of the 50 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.