Protein Duel › Protein chart › High-protein fruits
Which fruits have the most protein?
32 fruits ranked from most to least protein per 100 g, with how much you get in a typical serving.
Quick facts
- 3.4 gMost protein: dried apricots.
- 3.3 gRunner-up: coconut.
- 0.3 gLeast protein: apple.
Good to know
Fresh fruit is mostly water and natural sugars, so it sits near the bottom of any protein chart. Drying concentrates what little protein there is.
Ranked by protein per 100 g
| # | Food | Protein / 100 g |
|---|---|---|
| 1 | Dried apricots5 apricots: 1.4 g | 3.4 g |
| 2 | Coconut1 piece: 1.5 g | 3.3 g |
| 3 | Dried figs2 figs: 1.3 g | 3.3 g |
| 4 | Raisins1 small box: 1.2 g | 3.1 g |
| 5 | Guava1 guava: 1.4 g | 2.6 g |
| 6 | Dates2 Medjool dates: 1.2 g | 2.5 g |
| 7 | Passion fruit1 fruit: 0.4 g | 2.2 g |
| 8 | Prunes4 prunes: 0.9 g | 2.2 g |
| 9 | Avocado1 avocado (flesh): 2.8 g | 2 g |
| 10 | Jackfruit1 cup: 2.8 g | 1.7 g |
| 11 | Pomegranatehalf a cup of seeds: 1.4 g | 1.7 g |
| 12 | Apricot1 apricot: 0.5 g | 1.4 g |
| 13 | Blackberries1 cup: 2 g | 1.4 g |
| 14 | Raspberries1 cup: 1.5 g | 1.2 g |
| 15 | Banana1 medium banana: 1.3 g | 1.1 g |
| 16 | Cherries1 cup: 1.5 g | 1.1 g |
| 17 | Kiwi1 kiwi: 0.8 g | 1.1 g |
| 18 | Lemon1 lemon: 0.7 g | 1.1 g |
| 19 | Orange1 medium orange: 1.2 g | 0.9 g |
| 20 | Peach1 peach: 1.4 g | 0.9 g |
| 21 | Cantaloupe1 cup cubed: 1.3 g | 0.8 g |
| 22 | Grapefruithalf a grapefruit: 1 g | 0.8 g |
| 23 | Mango1 cup sliced: 1.3 g | 0.8 g |
| 24 | Blueberries1 cup: 1.1 g | 0.7 g |
| 25 | Grapes1 cup: 1.1 g | 0.7 g |
| 26 | Plum1 plum: 0.5 g | 0.7 g |
| 27 | Strawberries1 cup: 1.1 g | 0.7 g |
| 28 | Watermelon1 wedge: 1.7 g | 0.6 g |
| 29 | Papaya1 cup: 0.7 g | 0.5 g |
| 30 | Pineapple1 cup chunks: 0.8 g | 0.5 g |
| 31 | Pear1 pear: 0.7 g | 0.4 g |
| 32 | Apple1 medium apple: 0.5 g | 0.3 g |
More lists
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FAQ
Which fruits have the most protein?
Per 100 g, the top fruits on our chart are dried apricots (3.4 g), coconut (3.3 g), dried figs (3.3 g).
Which fruits have the least protein?
Apple has the least here, with 0.3 g per 100 g.
How many fruits are on this list?
32, all ranked by grams of protein per 100 g, with a typical serving for each.
Know your fruits? Two foods, one guess: higher or lower.
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