What are high protein fruits in India

20 List of the Best High Protein Fruits Available in India

The new craze for low-carbohydrate, high-protein diets is in full swing! Lentils, meat, protein shakes, protein bars, and even a few vegetables top this table. However, not many high protein fruits are aware of this! Yes! Many fruits are high in protein to give you extra strength and muscle.


Protein is an important nutrient for building muscles, bones, hair, and even blood. A human body needs at least 50 grams of protein to make new cells and repair the old ones. For weight watchers and bodybuilders in particular, protein is crucial to get the required mass without fat. One cup of fruit with protein can provide anywhere from 1% to 10% of the DV of protein needed.



In this article we are going to discuss which fruits contain protein and list some of the high protein fruits available in India with their nutritional information.



Top List of High Protein Fruits in India:

This article will guide you through the list of high protein fruits in India as well as other benefits of these fruits. Also, check how much protein each fruit contains.



1. Avocado:

Would you like to know which fruit has the most protein? Avocado is first on the list of the best protein fruits. This heavenly fruit is a perfect representation of the fact that fruit itself is a powerful source of protein. Avocado is easy to find in any supermarket and must be eaten immediately after purchase so that you can maintain the maximum protein content.

  • Proteins in 1 cup:4 g or 8% DV
  • Total calories:322 Cal
  • Best Way To Include In The Diet:Salads, dips, smoothies.

2. banana:

If you are interested in gaining mass in your body, eating bananas is the best way to go. Bananas are high in iron and protein, which is the perfect diet for any bodybuilder. One banana is enough to provide your body with enough protein, equivalent to at least 20 grams of pure meat. You can find a banana in almost every supermarket and most of it has been available over the years.

  • Proteins in 1 cup:1.3 g or 3% DV
  • Total calories:105 cal
  • Best way to include in the diet: Whole fruits, salads, smoothies.

3. Guava:

Want to know what's the best in the Top Protein Fruits list? Guava is also a little-known fruit that is high in protein. Guava is the best go if you need a quick source of protein every day. Eat guava with your breakfast every day and over time you will surely notice a mass difference in terms of your body. This is the beauty of the guava, which is known as the "divine fruit".



  • Proteins in 1 cup:4.2 g or 8% DV
  • Total calories:112 Cal
  • Best Way To Include In The Diet:Salads, whole fruits, juices.

4. Apricot:

Apricot is full of very natural proteins that are perfect for everyday use. 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 g or 4% DV
  • Total calories:74 cal
  • Best Way To Include In The Diet:Fruit salads, whole fruits, desserts.

5. Oranges:

Everyone knows that orange is rich in vitamin C. This is a perfect and very important item for the body. But not many people know that oranges are great fruits that are high in protein. This is also a paradise for any bodybuilder or for people who 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 g or 3% DV
  • Total calories:85 cal
  • Best Way To Include In The Diet:Juice, salads and whole fruits.

See more:High protein foods

6. Apples:

Undoubtedly, apple is one of the excellent protein-rich fruits that can stay away from the doctor when consumed daily. It is known that apples are the only fruit eaten once a day. It will surely keep the doctor away as the saying goes, and the hard fact is that this wonderful fruit is made up of a full variety of minerals and vitamins, as well as little-known protein, making it a perfect protein substitute for your body.

  • Proteins in 1 cup:0.8 g
  • Total calories:95 cal
  • Best Way To Include In The Diet:Juice, salads and whole fruits.

7. Grapes:

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

  • Proteins in 1 cup:1.1 g
  • Total calories:104 Cal
  • Best Way To Include In The Diet:Juice, salads and whole fruits.

8. Dates:

With 2.4 grams of protein per 100 grams, dates are a classic protein-rich fruit. Your 5% of daily needs are essentially managed by data. It may not have as high a content as meat, but when you combine and compare other fruits on the list of high protein fruits, these tiny brown fruits are a miracle. Plus, dates are also high in potassium, so they can save you from serious health complications. Your fiber goals are also met with dates, which gives you control over your sugar levels and ultimate control over your bowel movements.

  • Proteins in 1 cup:1 g
  • Total calories:120 cal
  • Best Way To Include In The Diet:Smoothies, salads.

9. plums:

4% of your daily protein intake is managed by prunes, a bowl of which has about 2.2 grams of protein. Plums are a great alternative to nuts and cashews when you're hungry. Although they are high in sugar, there is no harm in taking them three times a week. Plums are also a great source of cancer-fighting antioxidants and fiber, which will help maintain your weight and keep your pressures in check.

  • Proteins in 1 cup:1 g
  • Total calories:100 cal
  • Best Way To Include In The Diet:Smoothies, salads.

10. Jack Fruit:

Jackfruit is one of the most powerful high protein fruits on this list, making it healthier. With 1.7 grams of protein, Jack Fruit ranks 11th on this list of protein-rich fruits. It's just as easy to find in India and a powerhouse of vitamin C and fiber. In addition to protein, jack fruit also increases your potassium levels. Eating a jackfruit may seem like a tedious task given its size, but it's worth taking it occasionally as it not only adds variety to your diet, but also allows you to satisfy your sweet tooth without trying too hard .

  • Proteins in 1 cup:2.4 g or 5% DV
  • Total calories:155 Cal
  • Best Way To Include In The Diet:Desserts, cut fruits.

11. Raspberries:

Raspberries are mutually the most protein-rich fruit. 1.2 grams of protein gobble up a raspberry per 100 gram serving and while it may not be all you need to get your protein levels back up, it definitely helps to boost levels overall. The berries are known for other health benefits like fighting free radicals and increasing your amount of fiber. Raspberries can also be taken with yogurt for a healthy breakfast, which makes them a complementary delicacy due to the different tastes of the two.

  • Proteins in 1 cup:1.5 g or 3% DV
  • Total calories:64 cal
  • Best Way To Include In The Diet:Whole fruits, salads and smoothies.

12. Peaches:

The need for protein-rich fruits increases in summer. Other entries on the list may be high on this end, but don't stop Peach from ranking in 13th place. For every 100 grams of peach serving, 900 mg of protein are ready to hit your body. Plus, peach is also a rich source of beta-carotene, which boosts your immunity and eyesight. Peaches keep your organs free of toxins and enable you to lose weight. The best way to make any peach is to turn it into a smoothie topping or add it to fruit salads.

  • Proteins in 1 cup:1.5 g or 3% DV
  • Total calories:64 cal
  • Best Way To Include In The Diet:Whole fruits, salads and desserts.

See more:High protein vegetables

13. Grapefruit:

Almost everyone has indulged in the benefits of grapefruit and vitamin C. Not many, however, know how grapefruit is also high-protein fruit. Grapefruit is rich in protein at 0.8 grams. Grapefruit can also help with your weight loss plan as it is a low calorie fruit. It provides you with the energy you need, but it doesn't make you fat. Isn't that some news to celebrate? Grapefruit is sour, but adding honey instead of sugar will improve your health.

  • Proteins in 1 cup:1.8 g or 4% DV
  • Total calories:96.6 cal
  • Best Way To Include In The Diet:Desserts, juice.

14. Fig fruit:

At 0.8 grams, the list of protein-rich fruits without figs is incomplete. Fresh or dried figs taste good either way, only if you are used to their taste. You can also add them as a salad topping.

  • Proteins in 1 cup: 0.5 g or 1% DV
  • Total calories:47.4 cal
  • Best Way To Include In The Diet:Desserts, whole fruits.

15. Pineapple:

This is one of the best high-protein fruits. The ripe pineapple is rich in protein, which, when consumed on a daily basis, contributes very well to the maintenance of your body. Don't worry, eat this high protein fruit daily and stay healthy and fit.

  • Proteins in 1 cup:0.9 g or 2% DV
  • Total calories:82.5 cal
  • Best Way To Include In The Diet:Juice, slices.

16. Cantaloupe:

Cantaloupe is another important protein-rich fruit that is also packed with many important nutrients. They contain around 90% water and are low in sugar, which makes them an ideal choice for diabetics. In addition to protein, cantaloupe also contains a lot of potassium, vitamin C, vitamin A and beta-carotene, which can improve eyesight, strengthen the immune system and strengthen healthy bones.

  • Proteins in 1 cup:1.5 g or 3% DV
  • Total calories:60.2 cal
  • Best Way To Include In The Diet:Fresh fruits, juices and smoothies.

17. Blackberries:

Blackberries are antioxidant-rich fruits that are known to protect the body from many types of cancer. They contain many important vitamins and minerals such as potassium, Vita A, C, E and B complex. Not only that! These berries are high in protein and low in carbohydrates. This makes them the perfect choice for post-workout drinks.

  • Proteins in 1 cup:2 g or 4% DV
  • Total calories:61.9 cal
  • Best Way To Include In The Diet:Fresh fruits, juices and smoothies.

18. Kiwis:

Kiwis are super fruits with a high protein content. They are extremely low in calories and full of essential vitamins and minerals. Kiwifruit contain approx. 4% DV of the required protein in a 100 g portion. These flavorful fruits are pretty healthy, with high amounts of fiber and antioxidants.

  • Proteins in 1 cup:2 g or 4% DV
  • Total calories:108 cal
  • Best Way To Include In The Diet:Fresh fruits, juices and smoothies.

19. Chikoo:

Chikoo is a commonly available fruit in India known for its sweet and delicious pulp. It is a dense fruit that is also high in protein. Chikoo is added to smikies and protein shakes to improve the taste, increase the natural sweetness and increase the protein content of the drink. This wonderful fruit helps you lose weight by improving digestion and preventing constipation.

  • Proteins in 1 cup:0.4 g
  • Total calories:83 Cal
  • Best Way To Include In The Diet:Fresh fruits, juices and smoothies.

See more: Vegetarian foods that are high in protein

20. Cherries:

Cherries were not a common sight in India until recently. These sweet, red fruits are not available in the cold months from September. Cherries are loaded with antioxidants and are also a good source of protein. They are used in smoothies, desserts and even enjoyed as whole fruits. Cherries are a great post-workout snack option.

  • Proteins in 1 cup: 1.5 g or 3% DV
  • Total calories:86.9 cal
  • Best Way To Include In The Diet:Fresh fruits, juices and smoothies.

Fruits are one of the easiest and healthiest ways to include protein in your diet. However, just consuming fruit may not be enough. To get the daily recommended dose of protein, you need to consume 1-2 servings of fruit along with other high protein diets. Adding fruit to your protein drinks and shakes instead of sugar can also give them natural sweetness and flavor. So, fill your pantry with different fruits and start snacking properly!

Let us know if you still have any doubts or concerns about the list of High Protein Fruits in India. We are happy to help you with the best solutions and answers.