Protein Rich Fruits

Welcome to the list of the top 100 fruits highest in protein content. Where the amount of protein ranges from 3.39 g to 0.54 g per 100g. The top fruit is Raisins, golden seedless with the highest protein content, which in 100g contains 3.39 g of protein.

The total recommended daily allowance or RDA for protein is 50 g. For the 100g serving of Raisins, golden seedless, which contains 3.39 g of protein, the corresponding RDA protein percentage is 6 %, which is the highest item from the list of fruits high in protein.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Raisins, golden seedless has a nutritional value score of 14.00 out of 100.Comparing the protein content and the nutritional density in 100g for Raisins, golden seedless; We class this as a medium to low protein content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of fruits.

Other important and protein related nutrients are Energy, Total Fat and Carbohydrate. For this 100g serving for Raisins, golden seedless, which is the top of the fruits list for protein content in your diet, the amount of Energy is 302.00 kcal (15% RDA), the amount of Total Fat is 0.46 g (1% RDA) and the amount of Carbohydrate is 79.52 g (61% RDA). The nutritional content and facts for 100g, which includes Energy, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the protein content in Raisins, golden seedless from the list of fruits.

Top Twenty List - Highest protein Content per 100g

Below is a basic list for protein in fruits for the top 20 fruits. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Raisins, golden seedless 3.39g (6%RDA)
2. Raisins, seedless 3.07g (5%RDA)
3. Tamarinds, raw 2.80g (5%RDA)
4. Guavas, common, raw 2.55g (5%RDA)
5. Raisins, seeded 2.52g (5%RDA)
6. Dates, deglet noor 2.45g (4%RDA)
7. Rowal, raw 2.30g (4%RDA)
8. Avocados, raw, Florida 2.23g (4%RDA)
9. Passion-fruit, (granadilla), purple, raw 2.20g (4%RDA)
10. Prune puree 2.10g (4%RDA)
11. Sugar-apples, (sweetsop), raw 2.06g (4%RDA)
12. Avocados, raw, all commercial varieties 2.00g (4%RDA)
13. Avocados, raw, California 1.96g (4%RDA)
14. Groundcherries, (cape-gooseberries or poha), raw 1.90g (3%RDA)
15. Kumquats, raw 1.88g (3%RDA)
16. Dates, medjool 1.81g (3%RDA)
17. Horned melon (Kiwano) 1.78g (3%RDA)
18. Jackfruit, raw 1.72g (3%RDA)
19. Custard-apple, (bullock's-heart), raw 1.70g (3%RDA)
20. Pomegranates, raw 1.67g (3%RDA)

Highest Amount of protein per Serving

Please remember that the above gives an accurate value in 100g for high protein foods in your diet. You should also take into account portion sizes when you are considering the protein nutritional content.

The food with the highest protein content per typical serving is Raisins, golden seedless which contains 5.59 g in 1.000 cup, packed (or 165.00 g). The percentage of the recommended daily value for this serving is 10 %. For this serving the Energy content is 498.3 kcal (25% RDA), the Total Fat content is 0.76 g (1% RDA) and the Carbohydrate content is 131.21 g (101% RDA).

Grams of protein in fruits (per 100g)

The list below gives the total protein content in the top 100 items from the general description 'fruits' each of which show the protein amount as well as Energy, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The recommended daily allowance for protein is 56g for an average male. This is the RDA used for all nutrition in the listed data. For a typical woman it is 46g. These values are based on 0.8 grams of protein per kilogram of body weight. It is also recommended that at least 10% of your calories should be from protein with an upper limit of 35% of your calories from protein.

The level of protein can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 81 items. The highest amount of protein from the 81 raw items is in Tamarinds, raw where the content is 2.80 g per 100g. The number of food items which are cooked is 1 item. The highest amount of protein from the 1 cooked items is in Plantains, cooked where the amount is 0.79 g per 100g. Comparing raw and cooked fruits shows that cooking can change the levels of protein by 2.01 g in a 100g serving.

Nutritional Information Summary