Fruit Protein Chart

High protein fruits are a great addition to any diet. They not only provide essential nutrients but also help in muscle building and repair.

Fruit protein charts can help you while you are creating a diet for yourself. You can choose the fruits you want to be eating more of for the extra protein intake. Ahead, you will understand further about the consumption of different fruits with the use of fruit protein charts.


High Protein Fruits

It is best to eat fruits that are in season rather than ones that have been stored for a long period of time. The fruits can be consumed in various ways for example making a smoothie or making an avocado salad.

This way you will have different ways of consuming the fruits and will not get bored of eating the same thing. Guavas are the most protein-dense fruit available.

Apart from that, avocados🥑 are used highly as a protein source because they are also low in carbohydrates, which are preferred by many consumers on a weight loss journey. They also have a fast protein absorption rate which aids in muscle repair after an intensive workout🏋🏼. 

Fruit NameProtein Content (per 100g)Serving Size (grams)
Guava2.6 g100 g
Blackberries2.0 g100 g
Apricots1.4 g100 g
Jackfruit2.5 g100 g
Mulberries2.1 g100 g
Raspberries1.5 g100 g
Durian1.5 g100 g
Black Currants1.6 g100 g
Passion Fruit2.2 g100 g
Papaya0.5 g100 g

Here is a quick recipe for avocado toast🥑:

  • Start by first scooping and then mashing the avocado.
  • Then toast a slice of bread🍞 the way you like it.
  • Season your avocado with a pinch of sea salt.
  • You can then add an egg🍳 on top of it if you want for extra protein.

Fruits Protein Chart for High Protein Fruits for Weight Loss

Avocados🥑 are used highly as a protein source because they also are low in carbohydrates which is preferred by many consumers who are aiming to lose weight.

It is vital to consume fruits that are low in carbohydrates, or else it will be difficult for the consumer to maintain a calorie deficit. “You can consult our, complete protein combinations article to find out about the fruits that offer complete proteins and add them to your diet so that your meals are exciting”.

A few researchers have found out that having a higher protein intake than normal helps building muscle and simultaneously lose fat. They also found that eating lower calories than what they are burning helps speed up the process of losing weight.

Gwanpyo Koh is a member of the Department of Internal Medicine at Jeju National University Hospital, Jeju, Korea.

He is also a member of the Department of Internal Medicine, Jeju National University School of Medicine, Jeju, Korea. He has written multiple other articles regarding weight loss.

High Protein Fruits for Muscle Building

When trying to gain muscle, it is key to stay in a slight caloric surplus, which is easier to do with fruits that have high sugars as they also are more in calories.

You can eat dates and bananas before workouts as they are packed with energy to help you do well in the gym which then leads to efficient muscle building.

Kristen Fleming is an Enlisted Dietitian with an Expert of Science certification in Human Nourishment from the College of Illinois at Chicago. She has insight into clinical practice and local area wellbeing settings. 

The research says that for efficient muscle building, the average person should consume 1 gram of protein for every pound of their body weight. For example, if you weigh 140 pounds, you should consume at least 140 grams of protein every day for an increase in muscle mass.

Without completing this criteria the process of muscle building may take longer. This research applies as long as you are also putting in time at the gym.

Furthermore, you’ll have to ensure you’re eating an adequate number of calories generally, as well as getting satisfactory measures of fat, sugars, and micronutrients if you are looking to build muscle.

List of Fruits High in Protein, Low in Sugar

Fruits high in protein and low in sugar are wanted by those people who are looking to stay lean. These fruits will help you gain muscle but not get fat because of the low levels of fat in them.

Fruits low in sugar also help keep stable blood sugars. People with high cholesterol can also eat fruits that are low in sugar. There is a lot of protein in dry fruits, for example, cashews and pistachios.

Fruit NameProtein Content (per 100g)Sugar Content (per 100g)Serving Size
Black Currants1.6g7.4 g100 g
Guava2.6 g9.0 g100 g
Blackberries2.0 g4.9 g100 g
Jackfruit2.5 g19.1 g100 g
Raspberries1.5 g4.4 g100 g
Passion Fruit2.2 g9.2 g100 g
Papaya0.5 g5.9 g100 g
Cranberries0.4 g4.0 g100 g

Fruits High in Protein Low in Carbs

Avocados are a good example of a fruit that has high protein and low carbohydrates. Many people also like the taste of the fruit.

Most people consume avocados by putting it on toast and making a sandwich. It is a widely used fruit in the fitness industry as it is very beneficial in weight loss and muscle building. You can also see other fruits that are high in protein and low in carbohydrates using the fruits protein chart below.

Fruit NameProtein Content (per 100g)Carb Content (per 100g)Serving Size
Guava2.6 g14.3 g100 g
Blackberries2.0 g9.6 g100 g
Avocado2.0 g8.5 g100 g
Mulberries2.1 g9.8 g100 g
Raspberries1.5 g5.4 g100 g
Black Currants1.6 g9.2 g100 g
Passion Fruit2.2 g23.4 g100 g
Cranberries0.4 g12.2 g100 g

Low Protein Fruits

In the following chart are fruits that are low in protein. They may be low in protein but do contain other vitamins that are essential for the body. For instance, bananas🍌 are used by many people in the fitness industry before going to the gym and are also used in making protein shakes.

Bananas🍌 are an energy-giving food, which is also why they are used as a pre-workout by many athletes. Moreover, watermelon🍉 is low in protein but is high in vitamin A.

It is important to take all your vitamins, as most fitness enthusiasts take them through multivitamin tablets. Different fruits offer different vitamins, so it is not necessary to take multivitamin tablets if you can consume them naturally.

Fruit NameProtein Content (per 100g)Serving Size
Watermelon0.6 g100 g
Cantaloupe0.8 g100 g
Honeydew Melon0.5 g100 g
Pineapple0.5 g100 g
Oranges1.0 g100 g
Apples0.3 g100 g
Bananas1.1 g100 g
Mangoes0.8 g100 g
Peaches0.9 g100 g
Plums0.5 g100 g

Final Words

It is important to eat all types of foods if you want to live a healthy lifestyle. But it can be narrowed down to a few fruits that you prefer. For example, for protein intake, you may choose an avocado, but for high vitamin A, you may go for watermelon. It depends on what you are trying to achieve and create a diet accordingly. 

But anything in a moderate amount will not damage the body in any way. It is essential to keep in mind that it is impossible to consistently eat healthy, but you should always have a limit on the junk food that you eat, or else your fitness goals may become harder to achieve.

You should first decide on a goal that you want to achieve and then refer to the relevant fruit protein charts that are given above.