7 of the Best Fruits With Protein

While meat, fish, and eggs are certainly a wellspring of protein, and legumes provide loads of plant-based protein, other protein-packed foods abound—including fruit. “While the category of fruit is not the highest protein source in the plant world, they can contribute important grams of protein to your diet,” says Sharon Palmer, MSFS, RDN, and author of several vegan cookbooks, including Plant-Powered Plan to Beat Diabetes.

Many have about 1 gram of protein, but some boast substantially more. “A key rule of thumb is that fruits with edible seeds, such as passion fruit and berries, can contain more protein,” she says. Ahead, nutrition experts discuss the best fruits to eat for protein, offering suggestions for adding these sweet sensations to drinks and dishes.

Avocado

“Botanically, avocado is a fruit,” points out Palmer. “It’s unique because it is packed with healthy fats (unusual in the plant world), and it also has a significant amount of protein—4 grams in an average whole avocado,” she says. 

Those healthy fats, says Jamie Mok, MS, RDN, and spokesperson for the Academy of Nutrition and Dietetics, include about 13 grams of heart-healthy monounsaturated fat. This superfood has a “whopping 9 grams of fiber,” she says, plus it’s a good source of several B vitamins, including folate, vitamins C, E, and K. “Avocados offer essential minerals like copper, magnesium, manganese, and potassium, along with the antioxidants lutein and zeaxanthin, which are important for eye health,” Mok adds.

How to Eat

“Avocado is so versatile!” Palmer says.

• Spreads: Use it as a spread for bread instead of butter or mayo, suggests Palmer.
• Smoothies: Blend it into smoothies—add avocado to your favorite recipe or try our avocado-banana smoothie.
• Garnishes: Top your salads, sandwiches, and grain bowls with several slices.
• Mexican staples: Tacos and tostadas are also avocado territory, says Palmer. 
• Guacamole: Treat yourself to guac and tortilla chips, or savor it with nachos.

Blackberries and Raspberries

For each cup of raw fruit, blackberries provide 2 grams of protein, and raspberries provide 1.5 grams of protein, Palmer says. “These berries are also rich in anthocyanins, powerful antioxidants offering anti-inflammatory effects and potential benefits for brain and heart health,” Mok says. They have 8 grams of dietary fiber, which supports digestive health, she notes, and are rich in vitamin C, vitamin K, manganese, and potassium, all important for bone health.

How to Eat

• Toppings: Palmer scatters the berries over cereals and salads, while Mok enjoys them over plain yogurt with a touch of honey.
• Mocktails: Mok muddles blackberries for refreshing mocktails.
• Smoothies: Berries add vibrant color and juicy flavor to smoothies, smoothie bowls, and acai bowls.
• Desserts: Blackberries and raspberries stand out in baked fruit desserts, says Palmer. Cobblers, crisps, crumbles … the list goes on.

Grapefruit

A medium grapefruit contains approximately 2 grams of protein and 4 grams of fiber, says Mok. It’s also a vitamin C superstar, exceeding the daily recommendation for this antioxidant, and a good source of potassium.

How to Eat

• Salads: Grapefruit effortlessly zests up salads, says Mok. Say, a salmon and avocado salad or a bountiful citrus salad.
• Salsas: Grapefruit brings zingy flavor to salsas, enlivening fish tacos.
• Snacks: Slice it in half and scoop out the flesh with a spoon for an easy snack.

Jackfruit

Fiber-packed jackfruit hits the jackpot too, providing 2.6 grams of protein per 1 cup serving, Palmer says. “It is also a good source of several B vitamins, including B6 (pyridoxine), which plays a role in nerve function and metabolism,” Mok says. Additionally, it supplies potassium and vitamin C.

How to Eat

“This fruit is having its moment as a plant-based meat alternative due to its texture and mild taste,” Palmer says.

• Meaty filling: Shred and season it, using it as you would meat in tacos, tostadas, and sandwiches, Palmer recommends.
• Pork replacement: Alternatively, shred it and cook it in spices and broth for tacos. “Its meaty texture is similar to pulled pork,” Mok says.
• Barbecue: Barbecued jackfruit also conjures up comparisons to pork. 
• Chili: Jackfruit can stand in for meat in this spicy one-bowl meal.

Kiwi

Two kiwis provide 2 grams of protein and 4 grams of gut-healthy fiber, Mok says. Sweet, tangy, and acidic, this fuzzy-skinned fruit exceeds the daily recommendation for vitamin C. “Kiwis are also a good source of vitamin K, which is important for blood clotting and bone health, and potassium, beneficial for blood pressure regulation,” she says.

How to Eat

• Fruit salad: “Adding kiwi slices always elevates fruit salads,” Mok says.
• Sangria: Ditto, summer-ready sangria; toss the chopped fruit into a pitcher.
• Popsicles: Combine pureed fruit with a hint of sugar and pour into ice-pop molds.
• Smoothies: “I also enjoy blending kiwi into smoothies for a subtly tart nutrient boost!” Mok says.

Passion Fruit

“Passion fruit is a delicious, aromatic fruit packed with nutrition, including protein,” Palmer says. “With 5.19 grams per 1 cup of passion fruit, you can get a significant boost.” It also contributes iron, potassium, magnesium, and vitamins A and C to your diet, she says.

How to Eat

• Solo: “Split open a passion fruit and eat the delicious fruit with a spoon!” says Palmer. 
• Smoothies: Freeze it first, then mix it in with kiwis, mangoes, or bananas for a tasty smoothie.
• Ceviche: The tangy pulp zips up raw fish dishes, including seafood ceviche.
• Marinades: Add the pulp to marinades, and take fish, chicken, pork, or tofu, to the next level.