Protein is an important part of a healthy diet. It helps repair tissues, supports muscle and immune function, and plays a role in blood clotting. While meat, poultry, and fish are known for their high protein content, some fruits also contain a small but helpful amount of protein.
Even though fruits are not a major source of protein, every bit counts. They also offer fiber, antioxidants, and nutrients that support healthy aging, weight control, and disease prevention.
1. Guava
Protein: 4.2 grams in 1 cup
Guava is a tropical fruit that offers one of the highest protein counts among fruits. Along with protein, it delivers 3 grams of fiber per serving and is loaded with vitamin C—providing more than double the daily requirement. Guava also contains antioxidants that support immunity, aid digestion, and promote glowing skin. It’s great fresh, in smoothies, or as part of a weight management plan.
2. Jackfruit
Protein: 2.8 grams in 1 cup (raw)
Jackfruit is a large tropical fruit with a texture often compared to pulled meat when cooked. In addition to protein, it offers potassium, vitamin C, and fiber, supporting heart and digestive health. Its mild sweetness makes it versatile for both savory and sweet dishes. It’s commonly used in plant-based diets and weight gain remedies.
3. Blackberries
Protein: 2 grams in 1 cup
Blackberries are rich in antioxidants and fiber—providing 8 grams of fiber per cup, along with vitamin C and vitamin K. Their anti-inflammatory properties may support brain health and digestion. They’re perfect in oatmeal, yogurt, or as a topping for toast, and are a popular choice in detox and fat-burning remedies.
4. Avocado
Protein: 3 grams in 1 cup (sliced)
Avocado stands out as a fruit rich in healthy fats and a decent source of protein. It contains fiber, potassium, and heart-healthy monounsaturated fats. Known to support brain and heart health, avocado is great in salads, spreads, or smoothies. It’s often included in muscle-building and skin-nourishing diets.
5. Pomegranate Arils
Protein: 1.5 grams in ½ cup
Available year-round in frozen or refrigerated sections, pomegranate arils pack a small but powerful punch. Along with protein, they offer 3.5 grams of fiber per serving and are high in antioxidants. These compounds may help reduce inflammation, regulate blood sugar, and support heart health—though more research is needed to confirm these benefits.
Increase Fruit and Protein Intake
Fruits go well with both sweet and savory meals. They’re a simple way to add more nutrients to what you eat. When you pair fruits with protein-rich foods, you also increase the fiber in your meal. This combination can help you feel full for longer and gives your body important nutrients.
Lauren Harris-Pincus, a nutrition expert and author of The Everything Easy Pre-Diabetes Cookbook, says, “Protein and fiber together help control hunger and keep your body strong.”
Here are some easy tips from dietitians to help you get more nutrition from your meals:
Add blackberries to Greek yogurt, cereal, cottage cheese, oatmeal, or even avocado toast.
Instead of using jelly, top your toast with fresh apple slices, strawberries, or pomegranate seeds.
If you’re bored of tuna salad, try mixing canned tuna with avocado instead of mayonnaise. Add pomegranate seeds for color. You can even serve it in the avocado skin and top with fresh parsley.
Want to make your turkey sandwich more exciting? Use whole-grain bread and add turkey, thin slices of raw guava, and a sharp cheese like cheddar or brie.