Protein Rich Fruits: 15 Indian Fruits Ranked by Protein Per 100g
Protein rich fruits are not a myth. Some fruits do have more protein than others. The amounts are small compared to dal or eggs. But added to your meals, they can help you close the gap.
Most people think fruits are only about vitamins and sugar. But fruits like guava, jackfruit, and pomegranate give you 1-3 grams of protein per serving. That adds up over a day.
This guide gives you the full list of 15 protein-rich fruits you can find in India. With exact numbers. And honest comparisons so you know what to expect.
15 Protein Rich Fruits Available in India
A protein rich fruit is simply a fruit that carries more than about 1 gram of protein per 100 grams of edible flesh. By that line, ripe jackfruit leads the common Indian fruits at 2.74 g per 100 g, then custard apple at 1.62 g, guava at 1.44 g and pomegranate at 1.33 g. Avocado is higher at 2.95 g but costs far more here. All figures are from the Indian Food Composition Tables 2017, measured on Indian samples.
| Fruit | Protein per 100g | Normal Serving | Protein per Serving | Source |
|---|---|---|---|---|
| Avocado | 2.95 g | Half avocado (70g) | 2.1 g | IFCT E007 |
| Jackfruit (kathal) | 2.74 g | 1 cup pieces (150g) | 4.1 g | IFCT E030 |
| Custard apple (sitaphal) | 1.62 g | 1 medium (150g edible) | 2.4 g | IFCT E016 |
| Guava (amrud / amrood) | 1.44 g | 1 medium guava (100g) | 1.4 g | IFCT E028 |
| Mulberry (shahtoot) | 1.44 g | 1 cup (140g) | 2.0 g | USDA 169913 |
| Apricot (khumani) | 1.40 g | 3 fruits (105g) | 1.5 g | USDA 171697 |
| Pomegranate (anaar) | 1.33 g | 1 medium fruit (174g arils) | 2.3 g | IFCT E055 |
| Banana (kela) | 1.23 g | 1 medium banana (120g) | 1.5 g | IFCT E012 |
| Kiwi | 1.14 g | 2 medium kiwis (150g) | 1.7 g | USDA 168153 |
| Chiku (sapota) | 0.92 g | 2 fruits (200g) | 1.8 g | IFCT E060 |
| Orange (santra) | 0.70 g | 1 medium (130g pulp) | 0.9 g | IFCT E047 |
| Watermelon (tarbuz) | 0.59 g | 2 cups (300g) | 1.8 g | IFCT E066 |
| Mango (aam) | 0.54 g | 1 medium (200g edible) | 1.1 g | IFCT E036 |
| Papaya (papita) | 0.42 g | 1 cup (150g) | 0.6 g | IFCT E049 |
| Amla (Indian gooseberry) | 0.34 g | 2 medium amla (60g) | 0.2 g | IFCT E021 |
Why these numbers differ from most websites. Most Indian blogs copy protein figures from the USDA database, which measures American fruit. This table uses the Indian Food Composition Tables 2017, measured by ICMR-NIN on Indian samples. The gap is real. USDA puts guava at 2.55 g; IFCT measures Indian guava at 1.44 g. Two fruits here (mulberry, kiwi) are not in IFCT, so they are marked USDA.
The Truth About Protein in Fruits
Let us be honest. Fruits are not going to be your main protein source. A cup of cooked dal gives 8-12 grams of protein. The best fruit on this list is ripe jackfruit, at 2.74 grams per 100 grams.
So why does this article exist?
Because fruits ADD to your total. ICMR-NIN puts the daily protein need at 45.7 grams for an adult woman and 54.0 grams for an adult man. Two or three servings of the fruits at the top of this table add about 3 to 6 grams. That is roughly one egg.
More importantly, these fruits come with vitamin C, fiber, and antioxidants that help your body absorb and use other proteins better.
| Food | Protein per Serving | What It Also Gives You |
|---|---|---|
| 1 guava | 1.4 g | 214 mg vitamin C, about 2.7x an adult man's daily need |
| 1 pomegranate | 2.3 g | Powerful antioxidants, iron |
| 1 cup jackfruit | 4.1 g | Potassium, fiber, B vitamins |
| 1 cup dal | 7-12 g | Iron, folate, complex carbs |
| 1 egg | 6-7 g | Complete protein, B12, choline |
Use fruits to complement your protein meals - not replace them.
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Protein Wale Fruit: Amrud Mein Kitna Protein Hota Hai?
100 gram amrud mein 1.44 gram protein hota hai. Ek medium amrud ka wajan lagbhag 100 gram hota hai, to usme 1.44 gram protein milta hai. 200 gram amrud mein 2.9 gram protein hota hai. Sabse zyada protein wala fruit pakka kathal hai, 2.74 gram per 100 gram. Yeh sab aankde IFCT 2017 se hain.
In English: 100 g of guava carries 1.44 g of protein, so a 200 g guava gives about 2.9 g. The highest-protein common Indian fruit is ripe jackfruit at 2.74 g per 100 g.
Guava is the fruit most people mean when they search for protein wale fruit. It is cheap, it is everywhere, and it does carry protein. But 1.44 grams is a small number next to a bowl of dal. Treat it as a top-up, not a protein source.
Here is the short list in Hinglish, highest first: kathal 2.74 g, sitaphal 1.62 g, amrud 1.44 g, anaar 1.33 g, kela 1.23 g, chiku 0.92 g, santra 0.70 g, aam 0.54 g, papita 0.42 g, amla 0.34 g. Sab per 100 gram.
Best Fruits to Add to Protein Shakes
Some fruits blend better and taste better in a protein shake. Here are the top 5 for Indian protein shakes.
1. Banana - The best shake fruit. It makes the shake thick and creamy. Adds 1.3 grams of protein and natural sweetness. Cost: Rs 5-10 per banana.
2. Mango - Perfect for summer. Blend 100g mango pulp with milk, peanut butter, and curd. Thick, sweet, and nutritious. Available May-July for Rs 40-80 per kg.
3. Pomegranate - Add a quarter cup of arils to a milk shake. Adds 0.8 grams protein plus a big dose of antioxidants. Pairs well with curd and honey.
4. Guava - Not the most common shake fruit, but high in protein for a fruit. Blend with milk, cinnamon, and a date. Good morning shake.
5. Chiku - Very sweet and thick. Blend 2 chiku with cold milk and a pinch of cardamom. Tastes like a dessert but gives you protein from the milk.
Quick Recipe: High-Protein Guava Shake (India)
Blend together:
- 1 medium guava (100g) - 1.4 g protein
- 1 glass cold milk (200ml) - 6.5 g protein
- 1 tablespoon peanut butter - 4 g protein
- 1 ripe banana (120g) - 1.5 g protein
- Pinch of cardamom powder
Total: about 13.4 grams of protein. Cost: under Rs 30. Time: 2 minutes in the InstaCuppa Portable Blender.
The Fruit Most Indians Overlook for Protein
Custard apple (sitaphal / sharifa) carries 1.62 grams of protein per 100 grams in IFCT 2017. A medium one, about 150 grams of edible flesh, gives 2.4 grams. Most Indians eat it as a sweet and never notice. It holds three times the protein of a mango and more than twice that of an orange.
Sitaphal season is September to November. At Rs 80-200 per kg, it is affordable. The flesh is sweet and creamy. Blend it with milk and cardamom for a rich evening shake with natural sweetness - no sugar needed.
Pomegranate is the other underrated one. One full pomegranate, arils and all, gives about 2.3 grams. A cup of ripe jackfruit beats it at 4.1 grams. Pomegranate still earns its place, because it also brings iron and antioxidants. Eating one pomegranate a day alongside your regular meals is an easy protein boost that also helps with iron absorption.
Frequently Asked Questions
Which fruit has the most protein in India?
Ripe jackfruit (kathal) has the most protein of the common Indian fruits, at 2.74 grams per 100 grams in IFCT 2017. Avocado is higher still at 2.95 grams, but it is far more expensive here. Custard apple follows at 1.62 grams, then guava at 1.44 grams. Per serving, one cup of jackfruit gives about 4.1 grams.
Can fruits replace dal or eggs for protein?
No. Fruits cannot replace dal, eggs, paneer, or other protein-dense foods. Even the highest-protein common fruit, ripe jackfruit at 2.74g per 100g, has far less protein than dal (24g per 100g dry) or eggs (13g per 100g). Use fruits to add to your total protein intake, not as your main source.
Is guava good for protein?
Guava is good, but it is not the best. One medium guava gives 1.44 grams of protein in IFCT 2017, behind jackfruit, custard apple and avocado. What guava really wins on is vitamin C: 214 mg per 100 grams, about 2.7 times an adult man's daily need of 80 mg. It is cheap at Rs 5-20 each and sold year round.
What fruit should I add to a protein shake?
Banana is the best fruit for protein shakes because it makes the shake thick and creamy, adds natural sweetness, and costs only Rs 5-10. Mango works great in summer. Guava and pomegranate can be added for extra protein and nutrition. Always pair fruit with milk, peanut butter, or curd to boost the protein total significantly.
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Sources and References
- Indian Food Composition Tables 2017 - ICMR-National Institute of Nutrition, Hyderabad. Fruit codes E001-E068; protein per 100 g edible portion.
- ICMR-NIN, Nutrient Requirements for Indians, RDA 2020 (brief note) - adult protein RDA 54.0 g (man) and 45.7 g (woman); vitamin C RDA 80 mg (man), 65 mg (woman).
- USDA FoodData Central 169913 - Mulberries, raw (1.44 g protein per 100 g) and 168153 - Kiwifruit, green, raw (1.14 g), used only for the two fruits IFCT does not list.
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