Cancer Support India

Monday, April 13, 2026

5 of the Highest-Protein Fruits, Ranked

Protein has long been recognized as essential to a healthy diet—and for good reason. Protein is integral for tissue growth and repair, and it’s also involved in immune and muscle function and blood clotting.1 And if you’re looking to lose weight, a high-protein meal plan may help get you to your goal.

Obvious high-protein choices include animal proteins like red meats, poultry and fish, but there are other plant-based foods, like certain high-protein fruits, that pack a little more of that “P” power, too.

In truth, you’re not going to be eating fruit specifically as a source of protein, but the protein they contain counts, too! Plus, fruits also pack a slew of other nutrients (fiber, antioxidants and disease-fighting phytonutrients) that make them a wonderful addition to your daily diet. Consuming more fruit can actually help reduce the risk for many diseases, while also offering weight-management benefits and promoting healthy aging.

Experts rarely (if ever) tout the protein benefits of fruit. “When compared to other sources, fruit falls short on this macronutrient,” says nutrition expert. For reference, chicken contains 31 grams of protein per 3.5-ounce serving.2 Fruits—even the higher-protein fruits—pale in comparison.

That said, fruit does contain protein—and that protein counts toward your daily intake. So, we wanted to highlight the choices that pack more of this macro. With this info, you may be inspired to expand the variety in your fruit selections. The serving sizes listed below are based on the typical consumed portion of each fruit.

1. Guava

Protein: 4.2 grams in 1 cup.

Guava is a tropical fruit native to parts of India, Indonesia, Pakistan and South America. One cup provides 4.2 grams of protein and 9 grams of fiber—about one-third of your daily needs. It’s also rich in polyphenols and vitamin C, both of which may help reduce inflammation. Preliminary research in animals and lab settings has also explored guava’s potential anticancer properties.4

In addition to eating the fresh fruit, you can also use guava puree in a salad.

2. Jackfruit

Protein: 2.8 grams in 1 cup.

Jackfruit is native to Asia, Africa and parts of South America—and it's a nutrient-rich powerhouse. In some cultures, both the seeds and flesh are consumed, but in the United States, the flesh (sold in cans) is more common. In addition to the 2.8 grams of protein, 1 cup also contains 2 grams of fiber and is a good source of potassium, which supports healthy blood pressure. Canned young or green jackfruit can be used as a plant-based meat substitute, thanks to its shredded-meat-like texture and ability to absorb different flavors.

3. Blackberries

A bowl filled with blackberries resting on a flat surface

Protein: 2 grams in 1 cup.

Berries are a delicious addition to a fiber-fueled diet, but blackberries, in particular, pack more protein than other berries. For comparison, a cup of blueberries has about 1 gram of protein, whereas a cup of blackberries has about twice that amount. While all berries provide their own phytonutrients due to the colorful pigments in their flesh, blackberries pack anthocyanins, which may help protect your heart and brain.7

If you need more reasons to stock up on blackberries, a 1-cup serving also offers 8 grams of fiber and 30 mg vitamin C.

4. Avocado

Half an avocado with the pit on a pink plate

Protein: 1.5 grams in half of an avocado.

The green goddess may be a social media superstar, but its claim to fame really stems from its nutrient content. Alongside fiber (5 grams per half avocado) and healthy fats, avocados also provide a small amount of protein. But, keep in mind this is the nutrient content for a half of an avocado—if you’re having just a slice here or there, you’ll get far less protein.

5. Pomegranate Arils

Protein: 1.5 grams in ½ cup.

Available year-round in the freezer or refrigerated section of many grocery stores, pomegranate arils (“seeds”) pack a small but powerful punch. In addition to the 1.5 grams of protein, a half-cup serving also supplies 3.5 grams of fiber. Plus, pomegranate is rich in antioxidants that may help reduce inflammation, support healthy blood sugar levels, and promote heart health—though more research is needed to confirm these effects.10

Increase Fruit and Protein Intake

Fruit pairs perfectly with a wide range of sweet and savory dishes, making it an easy way to enhance the nutrient density of your meals. Pairing fruit with protein also boosts the overall fiber content, helping you stay fuller longer. “Protein and fiber are a powerful combo to help stave off hunger while providing essential nutrients your body requires,” says an expert.

Try these dietitian-approved tips to get the most nutritional bang for your bite at any meal:

Add blackberries to Greek yogurt, cereal, cottage cheese, oatmeal or on top of avocado toast.
Swap out jelly and top your toast with fresh apples slices, strawberries or pomegranate arils.
Love tuna but feeling tired of the same old salad? Mix canned tuna with avocado instead of mayo, and add pomegranate for a pop of color. Serve it in the avocado skin instead of a bowl and sprinkle with parsley.
Looking to upgrade your turkey sandwich? Layer hearty whole-grain bread with turkey, super-thin slices of raw guava and sharp cheddar or brie.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

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Labels: avocado, blackberries, guava, high protein foods, jackfruit, pomegranate

6 Foods with More Vitamin C than an Orange

Key Points

Vitamin C is important for collagen synthesis, immune health and fighting free radicals.

One medium orange provides almost a day's worth of vitamin C, but some foods have even more.

This includes broccoli, kiwi, bell peppers, guava, pineapple and papaya.

When it comes to getting enough vitamin C, oranges have reigned supreme as the go-to source. And with 70 milligrams of vitamin C in one medium-size navel orange, per the USDA, one orange is almost all you need to meet your daily dose (according to the National Institutes of Health, the suggested daily intake for vitamin C is 75 mg for women and 90 mg for men).

Vitamin C is important for collagen synthesis, keeping your immune system healthy, fighting free radicals in your body and boosting iron absorption for vegetarians and vegans. Most of us get enough vitamin C daily and aren't at risk for a vitamin C deficiency. But when you're looking for other ways to get this essential nutrient in your diet, here are six foods that have more vitamin C than an orange.

Broccoli

Broccoli with Balsamic Mushrooms

When people think of vitamin C, the first thing that probably comes to mind is citrus fruit. So, it might be surprising to hear that some veggies have even more vitamin C than an orange. According to the USDA, 1 cup of chopped broccoli has 81 mg of vitamin C.

Kiwi

here are plenty of fruits that may not be on your radar that are packed with tons of vitamin C. For example, a single serving of kiwi—which is two kiwis—provides 137 mg of vitamin C, per the USDA. If you opt for the gold variety, according to the USDA, you can get nearly the same amount of vitamin C in just one gold kiwi as you can in two green kiwis.

While you can eat the skin of the kiwi (wash it first), most people like to remove it before eating. We love kiwi in our Passion Fruit Smoothie.

Bell Peppers

Whether you're dealing with the red, orange, yellow or green variety, bell peppers have more than enough vitamin C to meet your daily needs. According to the USDA, a 4-ounce serving (about ¾ of a large pepper) of raw green bell pepper has 80 mg of vitamin C, while the same amount of yellow bell pepper has 184 mg, red bell pepper has 142 mg, and orange bell pepper provides 158 mg of vitamin C.

If you can't imagine biting into a bell pepper like an apple, try slicing them and dipping them into Classic Hummus or using them for this Roasted Bell Pepper Salad with Mozzarella & Basil.

Guava

This often-overlooked fruit is deliciously nutritious! According to the USDA, guava has just 37 calories, 8 grams of carbs, 3 g of fiber and 125 mg of vitamin C per fruit. Be sure to eat the rind, as that's where much of the vitamin C lives.

If you've never eaten guava, some say it's a cross between strawberry and pear in flavor. We love eating the whole fruit as is or cutting it up and adding it to fruit salad.

Pineapple

According to the USDA, a cup of fresh cubed pineapple has 79 mg of vitamin C—exactly what you need to give your immune system a little boost! With that said, it's important to note that canned pineapple contains less vitamin C than raw pineapple. According to the USDA, a cup of cubed canned pineapple has just 17 mg of vitamin C per cup.

Aside from vitamin C, pineapple also helps build stronger bones and keeps your GI tract moving. With all its wonderful health benefits, it's perfect for enjoying in a variety of different ways.

Papaya

Another tropical fruit, papaya is very similar in texture to mango. According to the USDA, 1 cup of cubed papaya has 88 mg of vitamin C.

Papaya has been linked to some impressive health benefits, including strengthening the immune system, decreasing inflammation and improving digestion, according to a 2025 review . Cut it into bite-size cubes and enjoy it with some fresh-squeezed lime juice.

The Bottom Line

Oranges may be the gold standard when you think of foods high in vitamin C, but other fruits and veggies provide some healthy competition. Broccoli, kiwi, bell peppers, guava, pineapple and papaya can all support your vitamin C needs and keep your immune system strong and your skin looking great.