12 High-Protein Fruits to Add to Your Diet, According to a Nutritionist

• Protein Content: 3 grams per cup
• Protein-Rich Snack Pairing: Enjoy with a drizzle of nut butter and a sprinkle of cinnamon
• Nutrition Facts: 98 calories, 25 grams carbohydrates, 3 grams fiber

Jackfruit is a tropical fruit related to figs, and the texture of its unripe flesh is uncannily similar to pulled pork. “Ask any vegan and they’ll tell you about the wonders of Jackfruit’s meaty texture and surprisingly high protein content,” says Hentz, adding that “jackfruit is one of the highest-protein fruits available and though it’s still not a primary protein source, it does provide a decent amount while also delivering fiber, vitamin C, and antioxidants.” Indeed, a one-cup serving contains three grams of protein. It’s also packed with other health benefits, like three grams of fiber and 110 milligrams of heart-healthy potassium, as well as vitamins A and C, magnesium, calcium, iron and riboflavin, per the Cleveland Clinic.

• Protein Content: 4 grams per cup
• Protein-Rich Snack Pairing: Slice like an apple and enjoy with a generous dollop of creamy Greek yogurt and a drizzle of local honey 
• Nutrition Facts: 68 calories, 14 grams carbohydrates, 5.5 grams fiber

“If you’re looking for the most protein-packed fruit, guava takes the cake. With 4.2 grams of protein per cup, it outshines every other fruit while also delivering a hefty dose of fiber, vitamin C, and antioxidants. It’s one of the few fruits that actually pulls its weight in the protein department — plus, it’s deliciously tropical and works well in both sweet and savory dishes,” says Hentz.  Just keep in mind that in order to get the full nutritional benefits, you should eat the skin and seeds.

• Protein Content: 3 grams per cup
• Protein-Rich Snack Pairing: A hard boiled egg and a scoop of cottage cheese
• Nutrition Facts: 240 calories, 13 grams carbohydrates, 10 grams fiber

Hentz tells me that “avocados often get lumped into the healthy fat category (and rightfully so), but what most people don’t realize is that one avocado, in addition to healthy fats, fiber, and essential nutrients (think potassium and folate), also offers about 3 grams of protein.” Cedars-Sinai confirms that this savory fruit is rich in fiber, folate, magnesium, riboflavin, niacin and vitamins C, E and K. The combination of fat and fiber will keep you full, too.

• Protein Content: 2 grams per cup
• Protein-Rich Snack Pairing: A small handful of roasted almonds
• Nutrition Facts: 79 calories, 18 grams carbohydrates, 3 grams fiber

One cup of raw (not dried) apricot will give you two grams of protein. The stone fruit is also a good source of potassium and vitamins A, C and E for eye and skin health, per WebMD. The fiber in both the flesh and skin can aid digestion and keep you satisfied, too.

• Protein Content: 2 grams per cup
• Protein-Rich Snack Pairing: Enjoy with chopped walnuts and dark chocolate chips
• Nutrition Facts: 62 calories, 14 grams carbohydrates, 8 grams fiber

Per the expert, “blackberries are one of the best berries for both fiber and protein, making them a great choice for snacking. With about 2 grams of protein per cup and roughly 8 grams of fiber, blackberries are an excellent snack to slow digestion, keeping you fuller for longer and helping to support a healthy gut.” You’ll also find nearly 50 percent of the recommended daily allowance of vitamin C, plus high levels of free-radical-fighting antioxidants and brain-boosting polyphenols.

• Protein Content: 2 grams per cup
• Protein-Rich Snack Pairing: Enjoy with Greek yogurt and sprinkle of hemp seeds 
• Nutrition Facts: 110 calories, 26 grams carbohydrates, 5 grams fiber

One cup of kiwi has about two grams of protein, and as long as you clean the skin well, you can reap its fiber-rich benefits too. What’s more, “kiwis offer more vitamin C than oranges and more potassium than a banana,” says Hentz, noting that “these two nutrients are essential for immune function, muscle health, and energy levels.” Bonus: Kiwi is a high protein fruit that also contains a lot of phosphorus and iron, so it pretty much checks all the boxes.

• Protein Content: 1.5 grams per cup
• Protein-Rich Snack Pairing: Enjoy pitted and chopped with sliced almonds and dark chocolate chips 
• Nutrition Facts: 87 calories, 22 grams carbohydrates, 3 grams fiber

Summer’s most delicious treat has about 1.6 grams of protein per cup (pitted, naturally) and Hentz describes them as a “perfect post-workout snack,” namely because “they offer a unique combination of nutrients that make them a powerhouse for recovery, inflammation reduction, and overall wellness.” Indeed, cherries are a great source of potassium, which can regulate blood pressure and is essential to muscle function, and they have lots of antioxidant and anti-inflammatory properties.” Cherries are also rich in melatonin, which can help you get a restful night’s sleep. (And when they’re not in season, you can buy them frozen for blending into smoothies.)

• Protein Content: 1 gram per serving
• Protein-Rich Snack Pairing: A small serving of roasted mixed nuts
• Nutrition Facts: 129 calories, 34 grams carbohydrates, 1.6 grams fiber

Since they’re higher in sugar than raw fruit, one serving of raisins is only an ounce (womp, womp). But that small amount still contains about one gram of protein, plus tons of fiber and potassium. Raisins also have a decent amount of iron, which can help prevent anemia.

• Protein Content: 1.6 grams per serving
• Protein-Rich Snack Pairing: Enjoy with one tablespoon peanut butter and a sprinkle of chia seeds
• Nutrition Facts: 121 calories, 31 grams carbohydrates, 3.5 grams fiber

Hentz acknowledges what we all know—namely that “bananas are often associated with quick energy and potassium,” but emphasizes that “they also contain 1.3 grams of protein per one medium banana, making them a more balanced fruit than most people realize.” This high protein fruit is a convenient source of fiber, prebiotics, vitamins A, B6 and C, and magnesium, too. And FYI, you should be eating those stringy bits (aka phloem bundles): They’re like the pathway for all the nutrients inside the fruit.

• Protein Content: 1.3 grams per serving
• Protein-Rich Snack Pairing: A handful of salted pistachios
• Nutrition Facts: 65 calories, 16 grams carbohydrates, 2.5 grams fiber

One cup of sunny grapefruit contains 1.3 grams of protein, not to mention less than 100 calories. Like other citrus fruits, it’s packed with immune-boosting vitamin C, as well as bone-building calcium and iron. And according to WebMD, the citric acid in grapefruit may prevent kidney stones (it binds to excess calcium in the body, which can lead to the painful condition).

• Protein Content: 1 gram per serving
• Protein-Rich Snack Pairing: Peanut butter and a sprinkling of chocolate chips
• Nutrition Facts: 110 calories, 36 grams carbohydrates, 3 grams fiber

Dates are mostly carbohydrates, but eat two of these sweet bites and you’ll get 1 gram of protein and 110 calories for a quick burst of energy. (FYI, there’s about 3.6 grams of protein in one cup, but that's a ton of dates.) Even better, the dried fruit is high in fiber and antioxidants. If you’re dead-set on a high-protein date snack, try stuffing them with 2 tablespoons of peanut butter to add an additional 8 grams of protein. (It’ll taste like a candy bar.)

• Protein Content: 1.5 grams per cup
• Protein-Rich Snack Pairing: Mozzarella and prosciutto slices
• Nutrition Facts: 68 calories, 15 grams carbohydrates, 2 grams fiber

“Peaches are best known for their sweet, juicy flavor, but they also bring a surprising amount of protein to the table, too. With 1.5 grams of protein per cup, peaches rank higher than many other fruits in protein content while also providing fiber, vitamins, and antioxidants that support overall health,” says Hentz. This stone fruit is also rich in vitamin C and, as the expert mentioned, contains high levels of antioxidants like polyphenols (aka those potentially cancer-fighting compounds found in many plants).