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Food rankings

High-protein fruits

The 30 fruits in our database ranked from most to least protein per 100 g and per typical serving. The top one reaches 2.6 g per 100 g: fruit provides little protein.

Prepared by
Last updated
Sources
1 primary
Data
USDA FoodData Central

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How this list is built

Every fruit in our database is included, except lemon and lime, which are used for seasoning. The main table ranks by grams of protein per 100 g; when two tie, protein per typical serving decides. The second table ranks by protein per serving.

The differences between fruits are small: this list helps you compare fruits with each other, not reach your daily protein with fruit.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 30 fruits ranked by protein per 100 g

30 fruits ranked by protein per 100 g, highest first.

  1. GuavaProtein 2.6 g per serving · Calories 68 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density2.6g/100 g
  2. DatesProtein 0.5 g per serving · Calories 282 kcal/100 g · Typical serving 21 g (0.7 oz) · Satiety 2/5High in fiber2.5g/100 g
  3. Passion fruitProtein 0.9 g per serving · Calories 97 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 5/5High in fiberLow energy density2.2g/100 g
  4. PomegranateProtein 1.5 g per serving · Calories 83 kcal/100 g · Typical serving 90 g (3 oz) · Satiety 5/5High in fiberLow energy density1.7g/100 g
  5. CherimoyaProtein 2.4 g per serving · Calories 75 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density1.6g/100 g
  6. Mamey sapoteProtein 2.2 g per serving · Calories 124 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber1.5g/100 g
  7. ApricotsProtein 1 g per serving · Calories 48 kcal/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5Low energy densityHydrating1.4g/100 g
  8. BlackberriesProtein 1 g per serving · Calories 43 kcal/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating1.4g/100 g
  9. RaspberriesProtein 0.7 g per serving · Calories 52 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydrating1.2g/100 g
  10. KiwiProtein 1.1 g per serving · Calories 61 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density1.1g/100 g
  11. BananaProtein 1.3 g per serving · Calories 89 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestLow energy density1.1g/100 g
  12. CherriesProtein 1.3 g per serving · Calories 63 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy density1.1g/100 g
  13. SoursopProtein 1.3 g per serving · Calories 66 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density1g/100 g
  14. OrangeProtein 1.7 g per serving · Calories 47 kcal/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating0.9g/100 g
  15. PeachProtein 1.4 g per serving · Calories 39 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.9g/100 g
  16. MangoProtein 1.2 g per serving · Calories 60 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy density0.8g/100 g
  17. TangerineProtein 0.7 g per serving · Calories 53 kcal/100 g · Typical serving 90 g (3 oz) · Satiety 5/5Low energy densityHydrating0.8g/100 g
  18. Fresh figsProtein 0.8 g per serving · Calories 74 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy density0.8g/100 g
  19. BlueberriesProtein 0.6 g per serving · Calories 57 kcal/100 g · Typical serving 75 g (2.5 oz) · Satiety 5/5Low energy density0.7g/100 g
  20. GrapesProtein 0.9 g per serving · Calories 69 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Low energy density0.7g/100 g
  21. PlumProtein 0.5 g per serving · Calories 46 kcal/100 g · Typical serving 66 g (2.5 oz) · Satiety 5/5Low energy densityHydrating0.7g/100 g
  22. StrawberriesProtein 1 g per serving · Calories 32 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating0.7g/100 g
  23. GrapefruitProtein 0.8 g per serving · Calories 32 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating0.6g/100 g
  24. WatermelonProtein 1.2 g per serving · Calories 30 kcal/100 g · Typical serving 200 g (7 oz) · Satiety 4/5Low energy densityHydrating0.6g/100 g
  25. Japanese persimmon (kaki)Protein 1 g per serving · Calories 70 kcal/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density0.6g/100 g
  26. Honeydew melonProtein 1.1 g per serving · Calories 36 kcal/100 g · Typical serving 200 g (7 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.5g/100 g
  27. PineappleProtein 0.8 g per serving · Calories 50 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating0.5g/100 g
  28. PapayaProtein 0.7 g per serving · Calories 43 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.5g/100 g
  29. PearProtein 0.6 g per serving · Calories 57 kcal/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density0.4g/100 g
  30. AppleProtein 0.5 g per serving · Calories 52 kcal/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating0.3g/100 g

Fruits with the most protein per typical serving

15 fruits ranked by the protein in a typical serving.

  1. GuavaCalories 68 kcal per serving · Fiber 5.4 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density2.6g per serving
  2. CherimoyaCalories 113 kcal per serving · Fiber 4.5 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density2.4g per serving
  3. Mamey sapoteCalories 186 kcal per serving · Fiber 8.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber2.2g per serving
  4. OrangeCalories 85 kcal per serving · Fiber 4.3 g per serving · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating1.7g per serving
  5. PomegranateCalories 75 kcal per serving · Fiber 3.6 g per serving · Typical serving 90 g (3 oz) · Satiety 5/5High in fiberLow energy density1.5g per serving
  6. PeachCalories 59 kcal per serving · Fiber 2.3 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating1.4g per serving
  7. BananaCalories 107 kcal per serving · Fiber 3.1 g per serving · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestLow energy density1.3g per serving
  8. CherriesCalories 76 kcal per serving · Fiber 2.5 g per serving · Typical serving 120 g (4 oz) · Satiety 5/5Low energy density1.3g per serving
  9. SoursopCalories 83 kcal per serving · Fiber 4.1 g per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density1.3g per serving
  10. MangoCalories 90 kcal per serving · Fiber 2.4 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy density1.2g per serving
  11. WatermelonCalories 60 kcal per serving · Fiber 0.8 g per serving · Typical serving 200 g (7 oz) · Satiety 4/5Low energy densityHydrating1.2g per serving
  12. KiwiCalories 61 kcal per serving · Fiber 3 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density1.1g per serving
  13. Honeydew melonCalories 72 kcal per serving · Fiber 1.6 g per serving · Typical serving 200 g (7 oz) · Satiety 5/5Easy to digestLow energy densityHydrating1.1g per serving
  14. StrawberriesCalories 48 kcal per serving · Fiber 3 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating1g per serving
  15. Japanese persimmon (kaki)Calories 119 kcal per serving · Fiber 6.1 g per serving · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density1g per serving

How to use this list

On a GLP-1 medication the usual advice is to eat the protein part of each meal first, because protein helps preserve muscle mass during weight loss. Fruit cannot play that role: meat, fish, eggs, dairy, and beans provide much more protein per serving.

If you want fruit to add protein, pair it: fruit with Greek yogurt, cottage cheese, or ricotta makes a dessert or snack with real protein.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Protein and Muscle on GLP-1 Medications: How Much You Need and How to Keep It.

Related tool

To see every fruit and sort by protein, fiber, or calories, use the filling foods finder, already filtered to fruit.

Other food rankings

Protein

Fiber

Calories and macros

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .