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Protein Rich Fruits


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Welcome to the Protein and nutrition section of the site. The complete nutrition and vitamin database of over 7000 foods has been sorted based on the amount of Protein, giving a list of Protein Rich Fruits.

Click on a food item to give a full nutrition breakdown that can be scaled for different amounts of Fruits, from our list of foods high in Protein.

We have a list of the top 50 Fruits with a high content of Protein ranging from Apricots, dehydrated (low-moisture), sulfured, uncooked through to Currants, red and white, raw. The amount ranges from 4.9 g through to 1.4 g per 100g of Protein content in Fruits.


Please remember that this gives an accurate value in 100g for high Protein foods. For example 100g of Apricots, dehydrated (low-moisture), sulfured, uncooked contains 4.9 g of Protein. However, there are other factors to consider when you are assessing your Protein nutritional requirements. You should also take into account portion sizes when you are considering the amount of Protein in food.

Taking the example of chives, they have a high amount of vitamin C in 100 grams but a portion size may only be a tablespoon or 0.2 g, so please bear this in mind when trying to increase or decrease the amount of Protein in your diet or if you follow a High Protein Diet.



 

List of Fruits High in Protein

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1. Apricots, dehydrated (low-moisture), sulfured, uncooked - Protein
  4.9 g of Protein in 100g (9.8 %DV)
  A typical food serving of 1 cup (or 119g) , Protein content is 5.83 g (11.66 %DV)
2. Longans, dried - Protein
  4.9 g of Protein in 100g (9.8 %DV)
  A typical food serving of 1 fruit (or 1.7g) , Protein content is 0.08 g (0.16 %DV)
3. Peaches, dehydrated (low-moisture), sulfured, uncooked - Protein
  4.89 g of Protein in 100g (9.78 %DV)
  A typical food serving of 1 cup (or 116g) , Protein content is 5.67 g (11.34 %DV)
4. Currants, zante, dried - Protein
  4.08 g of Protein in 100g (8.16 %DV)
  A typical food serving of 1 cup (or 144g) , Protein content is 5.88 g (11.76 %DV)
5. Bananas, dehydrated, or banana powder - Protein
  3.89 g of Protein in 100g (7.78 %DV)
  A typical food serving of 1 cup (or 100g) , Protein content is 3.89 g (7.78 %DV)
  Serving of 1 tbsp (or 6.2g) , Protein content is 0.24 g (0.48 %DV)
6. Litchis, dried - Protein
  3.8 g of Protein in 100g (7.6 %DV)
  A typical food serving of 1 fruit (or 2.5g) , Protein content is 0.1 g (0.2 %DV)
7. Prunes, dehydrated (low-moisture), uncooked - Protein
  3.7 g of Protein in 100g (7.4 %DV)
  A typical food serving of 1 cup (or 132g) , Protein content is 4.88 g (9.76 %DV)
8. Peaches, dried, sulfured, uncooked - Protein
  3.61 g of Protein in 100g (7.22 %DV)
  A typical food serving of 1 cup, halves (or 160g) , Protein content is 5.78 g (11.56 %DV)
  Serving of 1 half (or 13g) , Protein content is 0.47 g (0.94 %DV)
9. Apricots, dried, sulfured, uncooked - Protein
  3.39 g of Protein in 100g (6.78 %DV)
  A typical food serving of 1 cup, halves (or 130g) , Protein content is 4.41 g (8.82 %DV)
  Serving of 1 half (or 3.5g) , Protein content is 0.12 g (0.24 %DV)
10. Raisins, golden seedless - Protein
  3.39 g of Protein in 100g (6.78 %DV)
  A typical food serving of 1 cup, packed (or 165g) , Protein content is 5.59 g (11.18 %DV)
  Serving of 1 cup (not packed) (or 145g) , Protein content is 4.92 g (9.84 %DV)
11. Figs, dried, uncooked - Protein
  3.3 g of Protein in 100g (6.6 %DV)
  A typical food serving of 1 cup (or 149g) , Protein content is 4.92 g (9.84 %DV)
  Serving of 1 fig (or 8.4g) , Protein content is 0.28 g (0.56 %DV)
12. Raisins, seedless - Protein
  3.07 g of Protein in 100g (6.14 %DV)
  A typical food serving of 1 cup, packed (or 165g) , Protein content is 5.07 g (10.14 %DV)
  Serving of 1 cup (not packed) (or 145g) , Protein content is 4.45 g (8.9 %DV)
  Serving of 1 miniature box (.5 oz) (or 14g) , Protein content is 0.43 g (0.86 %DV)
  Serving of 1 small box (1.5 oz) (or 43g) , Protein content is 1.32 g (2.64 %DV)
  Serving of 50 raisins (or 26g) , Protein content is 0.8 g (1.6 %DV)
  Serving of 1 oz (60 raisins) (or 28.35g) , Protein content is 0.87 g (1.74 %DV)
13. Tamarinds, raw - Protein
  2.8 g of Protein in 100g (5.6 %DV)
  A typical food serving of 1 cup, pulp (or 120g) , Protein content is 3.36 g (6.72 %DV)
  Serving of 1 fruit (3" x 1") (or 2g) , Protein content is 0.06 g (0.12 %DV)
14. Guavas, common, raw - Protein
  2.55 g of Protein in 100g (5.1 %DV)
  A typical food serving of 1 cup (or 165g) , Protein content is 4.21 g (8.42 %DV)
  Serving of 1 fruit, without refuse (or 55g) , Protein content is 1.4 g (2.8 %DV)
15. Raisins, seeded - Protein
  2.52 g of Protein in 100g (5.04 %DV)
  A typical food serving of 1 cup, packed (or 165g) , Protein content is 4.16 g (8.32 %DV)
  Serving of 1 cup (not packed) (or 145g) , Protein content is 3.65 g (7.3 %DV)
16. Dates, deglet noor - Protein
  2.45 g of Protein in 100g (4.9 %DV)
  A typical food serving of 1 cup, chopped (or 147g) , Protein content is 3.6 g (7.2 %DV)
  Serving of 1 date, pitted (or 7.1g) , Protein content is 0.17 g (0.34 %DV)
17. Orange juice, frozen concentrate, unsweetened, undiluted - Protein
  2.39 g of Protein in 100g (4.78 %DV)
  A typical food serving of 1 cup (or 284g) , Protein content is 6.79 g (13.58 %DV)
  Serving of 1 fl oz (or 35.5g) , Protein content is 0.85 g (1.7 %DV)
  Serving of 1 can (6 fl oz) (or 213g) , Protein content is 5.09 g (10.18 %DV)
18. Rowal, raw - Protein
  2.3 g of Protein in 100g (4.6 %DV)
  A typical food serving of .5 cup (or 114g) , Protein content is 2.62 g (5.24 %DV)
19. Avocados, raw, Florida - Protein
  2.23 g of Protein in 100g (4.46 %DV)
  A typical food serving of 1 cup, pureed (or 230g) , Protein content is 5.13 g (10.26 %DV)
  Serving of 1 fruit without skin and seeds (or 304g) , Protein content is 6.78 g (13.56 %DV)
20. Passion-fruit, (granadilla), purple, raw - Protein
  2.2 g of Protein in 100g (4.4 %DV)
  A typical food serving of 1 cup (or 236g) , Protein content is 5.19 g (10.38 %DV)
  Serving of 1 fruit without refuse (or 18g) , Protein content is 0.4 g (0.8 %DV)
21. Plums, dried (prunes), uncooked - Protein
  2.18 g of Protein in 100g (4.36 %DV)
  A typical food serving of 1 cup, pitted (or 174g) , Protein content is 3.79 g (7.58 %DV)
  Serving of 1 prune, pitted (or 9.5g) , Protein content is 0.21 g (0.42 %DV)
22. Prune puree - Protein
  2.1 g of Protein in 100g (4.2 %DV)
  A typical food serving of 2 tbsp (or 36g) , Protein content is 0.76 g (1.52 %DV)
23. Sugar-apples, (sweetsop), raw - Protein
  2.06 g of Protein in 100g (4.12 %DV)
  A typical food serving of 1 cup, pulp (or 250g) , Protein content is 5.15 g (10.3 %DV)
  Serving of 1 fruit (2-7/8" dia) (or 155g) , Protein content is 3.19 g (6.38 %DV)
24. Peaches, dehydrated (low-moisture), sulfured, stewed - Protein
  2.01 g of Protein in 100g (4.02 %DV)
  A typical food serving of 1 cup (or 242g) , Protein content is 4.86 g (9.72 %DV)
25. Avocados, raw, all commercial varieties - Protein
  2 g of Protein in 100g (4 %DV)
  A typical food serving of 1 cup, cubes (or 150g) , Protein content is 3 g (6 %DV)
  Serving of 1 cup, pureed (or 230g) , Protein content is 4.6 g (9.2 %DV)
  Serving of 1 cup, sliced (or 146g) , Protein content is 2.92 g (5.84 %DV)
  Serving of 1 avocado, NS as to Florida or California (or 201g) , Protein content is 4.02 g (8.04 %DV)
26. Grapefruit juice, white, frozen concentrate, unsweetened, undiluted - Protein
  1.97 g of Protein in 100g (3.94 %DV)
  A typical food serving of 1 can (6 fl oz) (or 207g) , Protein content is 4.08 g (8.16 %DV)
27. Avocados, raw, California - Protein
  1.96 g of Protein in 100g (3.92 %DV)
  A typical food serving of 1 cup, pureed (or 230g) , Protein content is 4.51 g (9.02 %DV)
  Serving of 1 fruit, without skin and seed (or 136g) , Protein content is 2.67 g (5.34 %DV)
  Serving of 1 NLEA serving (or 30g) , Protein content is 0.59 g (1.18 %DV)
28. Apricots, dehydrated (low-moisture), sulfured, stewed - Protein
  1.93 g of Protein in 100g (3.86 %DV)
  A typical food serving of 1 cup (or 249g) , Protein content is 4.81 g (9.62 %DV)
29. Groundcherries, (cape-gooseberries or poha), raw - Protein
  1.9 g of Protein in 100g (3.8 %DV)
  A typical food serving of 1 cup (or 140g) , Protein content is 2.66 g (5.32 %DV)
30. Kumquats, raw - Protein
  1.88 g of Protein in 100g (3.76 %DV)
  A typical food serving of 1 fruit without refuse (or 19g) , Protein content is 0.36 g (0.72 %DV)
31. Pears, dried, sulfured, uncooked - Protein
  1.87 g of Protein in 100g (3.74 %DV)
  A typical food serving of 1 cup, halves (or 180g) , Protein content is 3.37 g (6.74 %DV)
  Serving of 1 half (or 18g) , Protein content is 0.34 g (0.68 %DV)
  Serving of 10 halves (or 175g) , Protein content is 3.27 g (6.54 %DV)
32. Dates, medjool - Protein
  1.81 g of Protein in 100g (3.62 %DV)
  A typical food serving of 1 date, pitted (or 24g) , Protein content is 0.43 g (0.86 %DV)
33. Horned melon (Kiwano) - Protein
  1.78 g of Protein in 100g (3.56 %DV)
  A typical food serving of 1 cup (or 233g) , Protein content is 4.15 g (8.3 %DV)
  Serving of 1 fruit (4-2/3" long x 2-3/4" dia) (or 209g) , Protein content is 3.72 g (7.44 %DV)
34. Jackfruit, raw - Protein
  1.72 g of Protein in 100g (3.44 %DV)
  A typical food serving of 1 cup, sliced (or 165g) , Protein content is 2.84 g (5.68 %DV)
  Serving of 1 cup 1" pieces (or 151g) , Protein content is 2.6 g (5.2 %DV)
35. Pomegranates, raw - Protein
  1.67 g of Protein in 100g (3.34 %DV)
  A typical food serving of 1 pomegranate (4" dia) (or 282g) , Protein content is 4.71 g (9.42 %DV)
  Serving of .5 cup arils (seed/juice sacs) (or 87g) , Protein content is 1.45 g (2.9 %DV)
36. Cherimoya, raw - Protein
  1.57 g of Protein in 100g (3.14 %DV)
  A typical food serving of 1 fruit without skin and seeds (or 235g) , Protein content is 3.69 g (7.38 %DV)
  Serving of 1 cup, pieces (or 160g) , Protein content is 2.51 g (5.02 %DV)
37. Loganberries, frozen - Protein
  1.52 g of Protein in 100g (3.04 %DV)
  A typical food serving of 1 cup, unthawed (or 147g) , Protein content is 2.23 g (4.46 %DV)
38. Abiyuch, raw - Protein
  1.5 g of Protein in 100g (3 %DV)
  A typical food serving of .5 cup (or 114g) , Protein content is 1.71 g (3.42 %DV)
39. Lemon peel, raw - Protein
  1.5 g of Protein in 100g (3 %DV)
  A typical food serving of 1 tbsp (or 6g) , Protein content is 0.09 g (0.18 %DV)
  Serving of 1 tsp (or 2g) , Protein content is 0.03 g (0.06 %DV)
40. Orange peel, raw - Protein
  1.5 g of Protein in 100g (3 %DV)
  A typical food serving of 1 tbsp (or 6g) , Protein content is 0.09 g (0.18 %DV)
  Serving of 1 tsp (or 2g) , Protein content is 0.03 g (0.06 %DV)
41. Plantains, green, fried - Protein
  1.5 g of Protein in 100g (3 %DV)
  A typical food serving of 1 cup (or 118g) , Protein content is 1.77 g (3.54 %DV)
  Serving of 10 slices (1/4" thick) (or 53g) , Protein content is 0.8 g (1.6 %DV)
42. Tangerine juice, frozen concentrate, sweetened, undiluted - Protein
  1.5 g of Protein in 100g (3 %DV)
  A typical food serving of 1 can (6 fl oz) (or 214g) , Protein content is 3.21 g (6.42 %DV)
43. Durian, raw or frozen - Protein
  1.47 g of Protein in 100g (2.94 %DV)
  A typical food serving of 1 cup, chopped or diced (or 243g) , Protein content is 3.57 g (7.14 %DV)
  Serving of 1 fruit (or 602g) , Protein content is 8.85 g (17.7 %DV)
44. Sapote, mamey, raw - Protein
  1.45 g of Protein in 100g (2.9 %DV)
  A typical food serving of 1 cup 1" pieces (or 175g) , Protein content is 2.54 g (5.08 %DV)
  Serving of 1 fruit without refuse (or 558g) , Protein content is 8.09 g (16.18 %DV)
45. Mulberries, raw - Protein
  1.44 g of Protein in 100g (2.88 %DV)
  A typical food serving of 1 cup (or 140g) , Protein content is 2.02 g (4.04 %DV)
  Serving of 10 fruit (or 15g) , Protein content is 0.22 g (0.44 %DV)
46. Figs, dried, stewed - Protein
  1.42 g of Protein in 100g (2.84 %DV)
  A typical food serving of 1 cup (or 259g) , Protein content is 3.68 g (7.36 %DV)
47. Plantains, yellow, fried, Latino restaurant - Protein
  1.42 g of Protein in 100g (2.84 %DV)
  A typical food serving of 1 cup (or 169g) , Protein content is 2.4 g (4.8 %DV)
48. Currants, red and white, raw - Protein
  1.4 g of Protein in 100g (2.8 %DV)
  A typical food serving of 1 cup (or 112g) , Protein content is 1.57 g (3.14 %DV)






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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.