woman selecting bananas at grocery store
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Fruit Has Protein?

Fruit may not be the first thing that comes to mind when you think about sources of protein. But if you’re looking for some more of the stuff, every little bit counts. Certain fruits can be a sweet way to add an extra dose of this nutrient to your diet.

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guava
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Guava

Guava is one of the most protein-rich fruits around. You’ll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber. Slice it up or bite right into it like an apple. You can even eat the seeds and skin, so there’s nothing to clean up!

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guacamole
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Avocado

Mix up a batch of guacamole or mash some of this green fruit on your toast. A cup of it sliced or cubed packs 3 grams of protein. Mashed will give you 4.6. That’s on the high end for a fruit. It’s also full of healthy fat, fiber, and potassium, making it a smart addition to any meal. And did you know that some people eat it sweet? Try it with sliced peaches and drizzled with honey. 

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jackfruit
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Jackfruit

This spiky relative of the fig has become a popular vegan meat substitute. You can roast pulled jackfruit and season it like chicken or pork. Then you can whip up vegan tacos or Thai curries with this versatile fruit. While its protein content is far lower than meat, jackfruit is fairly high in protein for a piece of fruit. It packs 2.8 grams of protein per cup.

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kiwi
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Kiwi

Kiwi will give you about 2 grams of protein per cup. And you don’t have to spend a lot of time preparing it. It’s perfectly fine to eat the skin. Just make sure you clean it well, then just slice and eat. The stubbly skin won’t hurt you. In fact, you probably won’t even taste it.

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apricot
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Apricot

A cup of it sliced clocks in at 2.3 grams of protein. Dried apricots also make for a quick and tasty snack. A quarter-cup serving will get you 1.1 grams of protein. Eat them alone, in a trail mix, or tossed in a salad.

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blackberries and raspberries
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Blackberries and Raspberries

Not all berries are great sources of protein. But blackberries have an impressive 2 grams per cup. Raspberries are relatively high in protein, too. They serve up about 1.5 grams per cup. Snack on them alone or add them to yogurt for a protein-packed breakfast.

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raisins
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Raisins

If dried fruits are your thing, raisins are a good bet for protein. One ounce, or about 60 of the little guys, has nearly 1 gram of protein. Snack on them with nuts, sprinkle them on your oatmeal at breakfast, or toss them into a salad for a touch of sweetness.

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banana
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Bananas

They’re technically berries and they have a lot going for them. Bananas are high in potassium, convenient to eat on the go, and can fuel your body during a workout just as well as a sports drink, according to one study. As if that weren’t enough, one medium banana brings 1.3 grams of protein. 

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grapefruit
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Grapefruit

Not only is this citrus fruit a vitamin-C superstar, but one medium grapefruit will give you 1.6 grams of protein. Think you’re just not that into them? Try this: Heat a halved grapefruit under your oven’s broiler for 5 minutes to caramelize the top, then sprinkle ground cinnamon over it and dig in with a spoon

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oranges
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Oranges

These are another great source of vitamin C, and one medium orange packs 1.2 grams of protein. Don’t look to its juice for much of the nutrient, though. One cup only has half a gram. To get all the protein benefits of this citrus fruit, you’ll need to sink your teeth into its sweet flesh.

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cherries
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Cherries

These deep red stone fruits are one of summer’s sweetest treats, and they’re not too shabby on the protein front either. One cup of pitted cherries has 1.6 grams of protein. When they’re not in season, buy them frozen to blend into your smoothie.

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Sources | Medically Reviewed on 10/21/2020 Reviewed by Christine Mikstas, RD, LD on October 21, 2020

IMAGES PROVIDED BY:

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SOURCES:

U.S. Department of Agriculture FoodData Central.

PLOS ONE: “Bananas as an Energy Source during Exercise: A Metabolomics Approach.”

Reviewed by Christine Mikstas, RD, LD on October 21, 2020

This tool does not provide medical advice. See additional information.

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.