Which fruit has the most and least amount of protein? Find out here

“Among commonly consumed fruits, guava stands out as the fruit with the highest protein content, providing approximately 2.6 to 3 grams of protein per 100 grams. It is also rich in dietary fibre, vitamin C, and antioxidants, all of which support digestive health, immune function, and overall well-being,” she said.

According to her, consuming one medium-sized guava, approximately 150 to 200 grams per day, can provide 4 to 6 grams of protein, along with essential micronutrients. This makes guava a great addition to the diet, especially for those looking to increase their protein intake from plant-based sources while benefiting from its vitamins and fibre.

Which fruit has the most amount of protein? (Source: Freepik)

Which fruit has the least amount of protein?

Watermelon is on the other end of the spectrum according to Deepalakshmi, offering only 0.6 grams of protein per 100 grams. “While it is not a significant source of protein, watermelon is highly hydrating and provides key nutrients such as vitamins A and C, potassium, and antioxidants like lycopene. Due to its high water content, it serves as an excellent option for maintaining hydration, especially in hot climates or after physical activity,” she said.

Consuming one to two cups, approximately 200 to 300 grams, of watermelon daily can support hydration, electrolyte balance, and antioxidant intake, but it should not be relied upon as a protein source.

Key takeaways

While fruits alone do not provide sufficient protein for meeting daily dietary requirements, incorporating protein-rich fruits like guava can contribute to overall intake. However, for individuals aiming to increase protein consumption, Deepalakshmi advised complementing fruit intake with other high-protein foods such as yogurt, nuts, seeds, or plant-based protein sources like legumes.

By strategically pairing protein-rich fruits with nutrient-dense foods, you can maintain a well-balanced diet that supports muscle health, metabolism, and overall nutrition.