The new craze for low-carb, high-protein diet is on the roll! Lentils, meat, protein shakes, protein bars and even a few vegetables are top in this chart. However, not many are aware of Protein-rich fruits! Yes! Many Fruits are quite high in protein to give you extra strength and muscle.

Protein is an important nutrient essential for building muscles, bones, hair and even blood. A human body needs at least 50 gm of Protein to form new cells and repair the old ones. Especially for weight watchers and bodybuilders, Protein is crucial in giving the required mass without any fat. A cup serving of fruits with protein can supply anywhere between 1% – 10% of the DV of required Protein.

In this article, we shall discuss what fruits have protein and list out some of the high protein fruits available in India, with their nutritional information.

Protein-Rich Fruits You Must Include in Your Diet:

This article will guide you about the list of fruits high in protein in India and other benefits of that fruit. Also, look at how much protein is in each fruit.

1. Avocado Rich in Protein:

Do you know which fruit has the most protein? Avocado, Yes! Avocado is the first in the list of best protein fruits. This heavenly fruit is a perfect representation of the fact that fruits are also a strong source of protein. Avocados can easily be found at any supermarket and must be eaten immediately after purchase so that you can retain the maximum protein level.

  • Proteins in 1 Cup: 4 gm or 8 % DV
  • Total Calories: 322 Cal
  • Best Way To Include In Diet: Salads, Dips, Smoothies.

2. Banana Rich in Protein:

If you are interested in increasing the mass in your body, then eating bananas is the best way to go. Bananas are rich in iron and protein, making them the perfect food for any bodybuilder. One banana is enough to provide your body with enough protein that is equivalent to at least 20 grams of pure meat. A banana again can be found at almost any supermarket and is available for the most part of the years.

  • Proteins in 1 Cup: 1.3 gm or 3 % DV
  • Total Calories: 105 Cal
  • Best Way To Include In Diet: Whole fruit, Salads, Smoothies.

3. Guava is One of the Most Protein Rich Fruits:

Do you want to know what is the best in the list of top protein fruits? Guava is also a little known fruit that contains a large amount of protein. Guava is the best way to go when you need a quick source of protein every day. Eat guava with your breakfast every day and over time, you will surely see a difference in mass in regards to your body. This is the beauty of guava which is named ‘gods own fruit’.

  • Proteins in 1 Cup: 4.2 gm or 8% DV
  • Total Calories: 112 Cal
  • Best Way To Include In Diet: Salads, Whole fruit, Juices.

4. Apricot:

Apricot is full of very natural proteins that are perfect for everyday eating. It is a very sweet and beautiful fruit that is an extremely rich protein friendly fruit. Apricot is also full of other natural vitamins and minerals that are absolutely perfect for your body. To stay healthy, enjoy an apricot with your meals every day.

  • Proteins in 1 Cup: 2.2 gm or 4 % DV
  • Total Calories: 74 Cal
  • Best Way To Include In Diet: Fruit Salads, Whole fruit, Desserts.

5. Oranges are an Excellent Protein-Packed Fruit:

Everyone knows that oranges are rich in vitamin C, which is a good and essential element for the body. But not many people know that oranges are great fruits rich in proteins. As well, which is a haven for every bodybuilder or for people that want to gain weight. Oranges are available in abundance and even taste great when made into a fresh juice at home.

  • Proteins in 1 Cup: 1.7 gm or 3 % DV
  • Total Calories: 85 Cal
  • Best Way To Include In Diet: Juice, Salads and whole fruits.

See More: Protein Rich Foods

6. Apples:

No doubt Apple is one of the excellent fruits rich in protein that can keep away from the doctor when you eat one daily. Apples are known to be the only fruit that is eaten once a day will certainly keep the doctor away as the saying goes and the hard fact is that this wonderful fruit consists of a complete variety of minerals and vitamins and little known protein as well which is a perfect protein substitute for your body.

  • Proteins in 1 Cup: 0.8 gm
  • Total Calories: 95 Cal
  • Best Way To Include In Diet: Juice, Salads and whole fruits.

7. Grapes:

Grapes are also rich in vitamin C, but very little known fact is that this fruit is also rich in protein, which is a great protein substitute for your body. It is a very efficient fruit to eat every day. Many doctors recommend a list of fruits that are high in protein and grapes are one of them.

  • Proteins in 1 Cup: 1.1 gm
  • Total Calories: 104 Cal
  • Best Way To Include In Diet: Juice, Salads and whole fruits.

8. Dates Contain Higher Protein:

With 2.4 grams of protein per 100 grams, dates are a classic protein-rich fruit. Your 5 % of the daily need will be essentially managed by dates. It might not have content as high as meat, but combining and comparing other fruits on the list of fruits rich in protein, these tiny brown fruits are quite the wonder. Besides, dates are also rich in potassium and hence might save you from severe complications with health. Your fibre goals will also be achieved with dates, thus managing your sugar levels and controlling your bowel movement for good.

  • Proteins in 1 Cup: 1 gm
  • Total Calories: 120 Cal
  • Best Way To Include In Diet: Smoothies, Salads.

9. Prunes Are A Good Source of Protein:

4 % of your daily protein intake is managed by prunes, a bowl of which has about 2.2 grams of protein. Prunes are a good alternative snack compared to nuts and cashews when hungry. Although high in sugar content, taking them thrice a week will bring no harm. Prunes are a great source of cancer-fighting antioxidants and fiber, which can help you maintain your weight and keep your pressure in check.

  • Proteins in 1 Cup: 1 gm
  • Total Calories: 100 Cal
  • Best Way To Include In Diet: Smoothies, Salads.

10. Jackfruit Has High Protein Content:

Jackfruit is one of the most powerful protein-rich fruits on that list, making it even healthier. With 1.7 grams of protein, jack fruit is 11th on this list of high protein fruit. In India, it is as easy to find and a powerhouse of Vitamin C and fibre as well. Jack fruit apart from protein boosts your potassium level as well. Eating jackfruit may seem like a daunting task, but it is worth taking occasionally, as it not only adds variety to your diet, but also allows you to impress your sweet tooth without too much effort.

  • Proteins in 1 Cup: 2.4 gm or 5 % DV
  • Total Calories: 155 Cal
  • Best Way To Include In Diet: Desserts, Sliced Fruits.

11. Raspberries:

Raspberries are one another highest protein fruit. 1.2 grams of protein engulf a raspberry per 100 grams of serving and while it might not be all there is to recharge your protein levels, but they definitely do help boosting up the levels in total. Berries are known for their other health benefits, such as fighting free radicals and increasing your fiber levels. Raspberries can be taken with yoghurt as well for a healthy breakfast, making it a complementary delicacy owing to the difference in the taste of the two.

  • Proteins in 1 Cup: 1.5 gm or 3 % DV
  • Total Calories: 64 Cal
  • Best Way To Include In Diet: Whole fruits, salads and smoothies.

12. Peaches Hign in Protein:

Come summertime and the need for high protein fruits increase. Other entries on the list may be high on that end but don’t stop peach from making it to the 13th spot. 900 mg of protein is ready to hit your body per 100 grams of peach serving.  Besides, peach is also a rich source of beta-carotene, which boosts your immunity and eyesight both. Peaches keep your organs toxin-free and hence allow you to lose weight. The best way to each peach is to turn them to a smoothie topping or add them into fruit salads.

  • Proteins in 1 Cup: 1.5 gm or 3 % DV
  • Total Calories: 64 Cal
  • Best Way To Include In Diet: Whole fruits, salads and desserts.

See More: Protein Rich Vegetables

13. Grapefruit is a High Protein Fruit:

Almost everyone has indulged in the benefits of grapefruit and Vitamin C. Not many however know how grapefruit is also protein-rich fruit. With 0.8 grams, grapefruit is high in protein. Grapefruit can also help with your weight loss plan, being a low-calorie fruit. It provides you with the energy needed, but won’t make you fat. Now, isn’t that news to celebrate? Grapefruit is sour, but adding honey instead of sugar will take your health to a better turn.

  • Proteins in 1 Cup: 1.8 gm or 4 % DV
  • Total Calories: 96.6 Cal
  • Best Way To Include In Diet: Desserts, Juice.

14. Figs are High Protein Indian Fruits:

With 0.8 grams, high protein fruits list is incomplete without figs. Fresh or dried, figs taste great either way, only if you are used to its taste. You can add them as a salad topping as well.

  • Proteins in 1 Cup: 0.5 gm or 1 % DV
  • Total Calories: 47.4 Cal
  • Best Way To Include In Diet: Desserts, whole fruits.

15. Pineapple:

This is one of the best Protein-rich fruits. The ripe pineapple is rich in protein which when eaten every day will contribute very well to the maintenance of your body effectively. Don’t worry eat this high protein fruit daily and stay healthy and fit.

  • Proteins in 1 Cup: 0.9 gm or 2 % DV
  • Total Calories: 82.5 Cal
  • Best Way To Include In Diet: Juice, Slices.

16. Cantaloupe:

Cantaloupe is another important protein-rich fruit, which is also high in many vital nutrients. They contain about 90% of water and have low sugar levels, making them the ideal choice for diabetic patients. Apart from Protein, Cantaloupe also contains high amounts of Potassium, Vitamin C, Vitamin A, Beta Carotene which can aid in sharp eyesight, strengthen the immune system and healthy bones.

  • Proteins in 1 Cup: 1.5 gm or 3 % DV
  • Total Calories: 60.2 Cal
  • Best Way To Include In Diet: Fresh fruit, Juices and Smoothies.

17. Blackberries Contain More Protein:

Blackberries are anti-oxidant rich fruits which are known to protect the body from many types of Cancers. They contain many crucial vitamins and minerals like Potassium, Vita A, C, E and B-Complex. Not only that! These berries are high in protein content and low carbohydrate levels. This makes them a perfect choice for post-workout drinks.

  • Proteins in 1 Cup: 2 gm or 4 % DV
  • Total Calories: 61.9 Cal
  • Best Way To Include In Diet: Fresh fruit, Juices and Smoothies.

18. Kiwifruit:

Kiwifruits are super fruits which are high in protein content. They are extremely low in calories and are packed with essential vitamins and minerals. Kiwi fruits contain about 4% DV of required Protein in 100gms serving. These tangy fruits are quite healthy, with high amounts of dietary fibre and anti-oxidants.

  • Proteins in 1 Cup: 2 gm or 4 % DV
  • Total Calories: 108 Cal
  • Best Way To Include In Diet: Fresh fruit, Juices and Smoothies.

19. Chikoo Contains Proteins:

Chikoo is a commonly available fruit in India, known for its sweet and delicious pulp. It is a dense nutrition fruit that is also high in protein. Chikoo is added to smoothies and protein shakes to enhance the taste, add natural sweetness and also increase the protein percentage of the drink. This wonderful fruit aids in weight loss by improving digestion and preventing constipation.

  • Proteins in 1 Cup: 0.4 gm
  • Total Calories: 83 Cal
  • Best Way To Include In Diet: Fresh fruit, Juices and Smoothies.

See More: Vegetarian Foods Rich In Protein

20. Cherries:

Cherries were not a common sight in India, until recent times. These sweet, red fruits are not available in the cold months from September. Cherries are loaded with antioxidants and are also good sources of proteins. They are used in smoothies, desserts and even enjoyed as whole fruits. Cherries are a great snacking option after workouts.

  • Proteins in 1 Cup: 1.5 gm or 3 % DV
  • Total Calories: 86.9 Cal
  • Best Way To Include In Diet: Fresh fruit, Juices and Smoothies.

Fruits are one of the easiest and healthiest ways of incorporating protein into your diet. However, taking just fruits may not be sufficient for you. To get the daily recommended dosage of protein, you must take 1-2 servings of fruits along with other protein-rich diets. Also, adding fruits instead of sugar in your protein drinks and shakes can give them natural sweetness and taste. So, stock your pantry with assorted fruits and start snacking right!

Let us know if you still have any doubts or concerns about the list of protein-rich fruits available in India. We would love to assist you with the best solutions and answers.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.