Looking to boost your protein intake while keeping fat low? While fruits are not typically protein powerhouses, several varieties offer more protein than you might expect-alongside fiber, antioxidants, and essential vitamins.
18 Fruits High in Protein and Low in Fat
Here are 18 fruits that are high in protein and low in fat, each explained in two concise paragraphs for your healthy, plant-forward diet.
1. Guava
Guava is one of the most protein-rich fruits, delivering about 4.2 grams of protein per cup. This tropical fruit is also loaded with vitamin C and fiber, making it a great choice for immune support and digestive health.
You can eat guava whole, including the seeds and skin, which maximizes its nutritional value. Its sweet and tangy flavor makes it a refreshing snack or a vibrant addition to fruit salads and smoothies.
2. Passion Fruit
Passion fruit packs about 5 grams of protein per cup, making it an exceptional choice among fruits for protein content. It’s also high in fiber, antioxidants, and vitamins A and C, which support immunity and skin health.
Enjoy passion fruit raw, as a topping for yogurt, or blended into beverages. Its unique tart flavor and crunchy seeds add texture and nutrition to your snacks and desserts.
3. Jackfruit
Jackfruit provides 2.8 grams of protein per cup and is renowned as a vegan meat substitute due to its texture. It’s also a good source of vitamin C, B vitamins, and minerals like potassium and magnesium.
Use jackfruit in savory dishes like tacos, curries, or pulled “pork” sandwiches. Its mild flavor absorbs seasonings well, making it versatile for both sweet and savory recipes.
4. Pomegranate
Pomegranate arils (seeds) offer about 2.9 grams of protein per cup, along with potent antioxidants and anti-inflammatory compounds. This fruit supports heart health and may help reduce inflammation.
Sprinkle pomegranate seeds over salads, yogurt, or oatmeal for a burst of color and nutrition. Their sweet-tart flavor pairs well with both sweet and savory dishes.
5. Apricots
Fresh apricots provide 2.3 grams of protein per cup, and dried apricots offer even more at 4.4 grams per cup. They’re also rich in fiber, antioxidants, and vitamins A and C.
Enjoy apricots as a snack, in trail mixes, or sliced into salads. Their natural sweetness and chewy texture make them a satisfying, nutrient-dense treat.
6. Mulberries
A quarter-cup of dried mulberries contains 3 grams of protein, making them a standout among berries. They’re also high in vitamin C and iron, supporting immune and blood health.
Mulberries can be eaten on their own, mixed into yogurt, or added to baked goods. Their naturally sweet flavor makes them a delicious and nutritious snack.
7. Blackberries
Blackberries deliver 2 grams of protein per cup and are packed with fiber, vitamin C, and polyphenols. Their deep color signals a high antioxidant content, which may help reduce oxidative stress.
These berries are delicious fresh, in smoothies, or as a topping for cereal and yogurt. Their sweet-tart taste and nutrient density make them a smart choice for healthy snacking.
8. Kiwi
Kiwi offers about 2 grams of protein per cup, plus vitamin C, potassium, and fiber. Its edible skin adds extra fiber if you choose to eat it.
Slice kiwi for a tangy snack, add it to fruit salads, or blend it into smoothies. Its refreshing taste and vibrant green color brighten up any meal.
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9. Casaba Melon
Casaba melon contains 1.9 grams of protein per cup and is about 90% water, making it hydrating and low in calories. It’s also a good source of vitamin C and potassium.
Enjoy casaba melon chilled, cubed in fruit salads, or as a base for a refreshing salsa. Its mild flavor pairs well with both sweet and savory ingredients.
10. Oranges
A large orange contains about 1.7 grams of protein and is an excellent source of vitamin C and fiber. Oranges also provide folate and flavonoids, supporting overall health.
Eat oranges as a snack, add slices to salads, or blend into smoothies. Their juicy sweetness and portability make them a convenient, healthy option.
11. Bananas
One large banana offers 1.5 grams of protein, along with potassium and fiber. Bananas are also a great source of unrefined carbohydrates for sustained energy.
Enjoy bananas on their own, sliced over oatmeal, or blended into smoothies. Pairing them with nut butter creates a balanced, protein-rich snack.
12. Raspberries
Raspberries provide 1.5 grams of protein per cup and are high in fiber and antioxidants. Their lower sugar content makes them a great choice for those watching their sugar intake.
Add raspberries to yogurt, salads, or enjoy them fresh as a snack. Their sweet-tart flavor and vibrant color enhance both taste and presentation.
13. Peaches
A medium peach contains about 1.4 grams of protein, plus vitamin C and fiber. Peaches are low in calories and fat, making them a guilt-free treat.
Eat peaches whole, add slices to salads, or blend into smoothies. Avoid canned varieties with added syrup to keep sugar and fat intake low.
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14. Avocado
A whole avocado contains about 2.7–3 grams of protein, along with heart-healthy unsaturated fats and fiber. While avocados are higher in fat than most fruits, the fats are predominantly healthy monounsaturated types.
Use avocado in salads, on toast, or blended into smoothies for creaminess and a protein boost. They also help your body absorb fat-soluble nutrients from other foods.
15. Raisins
A small box (1.5 ounces) of raisins provides 1.4 grams of protein, along with fiber and iron. Raisins are calorie-dense, so enjoy them in moderation.
Sprinkle raisins over oatmeal, mix into trail mix, or add to baked goods for natural sweetness and a protein bump.
16. Grapefruit
One medium grapefruit delivers about 1.6 grams of protein, along with vitamin C and antioxidants. Grapefruit is also low in calories and fat.
Enjoy grapefruit fresh, broiled with a sprinkle of cinnamon, or added to salads for a tangy twist. Its refreshing flavor makes it a popular breakfast fruit.
17. Cherries
A cup of pitted cherries offers a modest amount of protein and is rich in antioxidants and vitamin C. Cherries are also known for their anti-inflammatory properties.
Snack on cherries fresh, add them to yogurt, or use them in desserts for a naturally sweet, nutritious boost.
18. Pomegranate
Pomegranate seeds (arils) provide about 2.9 grams of protein per cup and are rich in antioxidants and fiber. They’re also low in fat and calories.
Add pomegranate seeds to salads, yogurt, or enjoy them on their own for a sweet, crunchy snack that supports heart health.
Conclusion
While fruits aren’t typically a major source of protein, these 18 options can help you add more plant-based protein to your diet without increasing fat. Enjoy them fresh, dried, or as part of creative recipes to support your health and fitness goals.