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Whether you're a bodybuilder, trying to lose weight, or just trying to support your body's functions, protein seems to be everyone's obsession these days. Fruits aren't likely the first thing you think of when considering protein sources; meat, eggs, beans, and dairy tend to dominate that category. However, beyond carbs, fiber, and sugar, some fruits contain a surprisingly decent amount of protein. If you're trying to squeeze in that extra little bit, here are five fruits that stand out. 

Passion fruit

One cup of passion fruit pulp contains about 5 grams of protein, making it arguably the top protein fruit by volume. It’s also extremely high in fiber (around 25 grams per cup), along with vitamin C, vitamin A, and plant antioxidants. Because the seeds are edible, you’re getting more nutrients and protein than you would from juices or strained versions. It's important to note, however, that in order to get one cup of pulp, it takes several fruits.

Guava

One of the most protein-rich fruits, a cup of guava contains roughly 4.2 grams of protein. It’s also packed with vitamin C, fiber, and antioxidants, making it a nutritional powerhouse. It's even being researched for its anticancer properties. Toss it into smoothies, salads, or eat it raw with the skin on to get the most benefit.

Avocado

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Avocados are known for their healthy fats, but they're also no slouches when it comes to protein. One avocado contains about four grams of the stuff, along with potassium, fiber, and monounsaturated fats that support heart health. While it's higher in calories than most fruits, you can rest assured that they aren't empty. That combination of fat and protein can help keep you full longer, making it especially useful for meals rather than snacks.

Jackfruit

Jackfruit is often used as a pulled pork substitute in plant-based dishes because, when shredded, its texture is uncannily similar. One cup offers around 2.8 grams of protein, which is higher than most fruits. While it’s not protein-dense enough to fully replace meat nutritionally, it does add a modest protein boost to savory meals.

Blackberries

Blackberries shine not just for their need color, antioxidants, irresistible sweetness, but their protein content as well. They deliver around 2 grams per cup. On top of that, they're high in fiber, which helps slow digestion and stabilize blood sugar. They work well as a topping for yogurt, oatmeal, or salads.

Kiwi

Kiwi is known for being a vitamin C powerhouse, containing nearly double that of an orange, but it also contains a good amount of protein. One cup of kiwi delivers about 2.1 grams, along with vitamin C, vitamin K, and digestive enzymes that help break down protein from other foods. It’s a smart pairing with higher-protein meals since it can actually help your body digest them more efficiently.

While none of these fruits rival traditional protein sources, they can still make a meaningful difference to your daily intake, especially if you're replacing other snacks containing zero protein. They also come with extra benefits that isolated protein sources often lack, like fiber, vitamins, and antioxidants.

The takeaway isn’t that fruit should replace your main protein foods, but that choosing the right ones can help round out your diet.