You don’t always need meat or supplements to meet your protein goals. Some fruits pack a surprising protein punch, and today, you’ll discover the top ten. Plus, you’ll get creative ways to enjoy them. Since protein content varies with size, ripeness, and growing conditions, this list shares the average values per 100 grams to keep things simple.
Guava (4.2 grams)
Guavas are actually distant cousins of pine trees. These tropical fruits are fantastic when grilled. You can brush the guavas with honey, sear until grill marks appear, and top with chili lime salt. The entire fruit, including seeds and rind, is completely edible.
Raisins (10.7 grams)
Let’s bust a myth right off the bat. Raisins aren’t just wrinkled-up grapes going bad. They are grapes that have had their water content naturally reduced by sun-drying, concentrating not just sugars but also proteins. Try soaking them overnight in spiced rum, then fold them into warm porridge or bake them into sourdough bread for a gourmet twist.
Avocado (3 grams)
Beyond classic guacamole, you can blend avocados into a shake with raw cacao and dates. The creamy texture creates an impossibly rich dessert that no one would guess came from avocados. Plus, they’re one of the few protein-rich fruits that get better during storage.
Jackfruit (2.6 grams)
Walking through Asian markets, you’ve probably spotted these huge, spiky fruits that can weigh up to 80 pounds. Young jackfruit has a surprisingly meaty texture, making it perfect for plant-based pulled “pork” sandwiches. Toss the ripe segments into your morning smoothie bowl or dehydrate them for chewy, natural candy.
Kiwi (2.1 grams)
Did you know kiwis were originally called Chinese gooseberries until New Zealand adopted and renamed them? These fuzzy little fruits are best for meat tenderizing. Their enzymes break down protein fibers naturally. For a quick protein-packed breakfast, cut them in half and scoop them with a spoon.
Mulberries (2.1 grams)
Remember those stained sidewalks under mulberry trees? Those purple splotches talked about nature’s candy dropping free for the taking. Fresh mulberries make killer kombucha when fermented. As for the dried ones, they turn into amazing energy balls when you blend them with nuts and dates.
Blackberries (2 grams)
Yes, there’s the classic cobbler. But did you try roasting them? When you roast blackberries with balsamic vinegar until they burst, it creates an incredible sauce for grilled meats or fancy cheese plates. They also freeze beautifully for year-round smoothies.
Passion Fruit (2 grams)
The alien-looking interior of passion fruits might seem intimidating, but those crunchy black seeds surrounded by aromatic pulp are culinary gold. Mix the pulp into yogurt, blend into tropical cocktails, or make the world’s easiest fancy dessert topping.
Apricots (1.5 grams)
These velvety orange gems are actually members of the rose family, explaining their delicate floral aroma. While fresh ones are divine, try slow-roasting them with honey and lavender until they concentrate. Middle Eastern cuisines often pair them with lamb in savory dishes for a sweet-and-savory balance.
Oranges (1.2 grams)
The juicy segments of oranges are amazing on their own, but have you tried them caramelized? Sear the peeled segments in a hot pan with a touch of honey until they develop a golden crust. They’re fantastic in winter salads with fennel and walnuts. Also, the fruit’s natural enzymes will help your body absorb iron better from other foods.
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