When we think of protein, fruits rarely top the list. But in the quiet corners of the produce aisle and tucked between smoothie ingredients, there’s a group of surprisingly protein-rich heroes hiding in plain sight. From the creamy richness of avocado to the floral sweetness of cherimoya, these selections offer a refreshing — and often overlooked — way to fuel your body, naturally. Whether you’re aiming to cut back on calories or simply diversify your protein sources, they are worth a second look.
Guava
Tropical and fragrant, guava is richer in protein than it looks. One serving comes in under 100 calories, with more protein than most fruits. Eat it fresh, slice it into yogurt, or blend it into smoothies. Just steer clear of processed guava products, which often come with added sugars and calories.
Avocado
Known more for its healthy fats, avocado also brings surprising protein to the table. Stick to a modest portion to stay under 100 calories. Use it as a creamy base for toast or salads, but be mindful — its calorie count climbs fast.
Jackfruit
Jackfruit is a protein-packed option with a meaty texture, often used as a plant-based swap in savory dishes. A small portion keeps you under 100 calories, making it a smart, satisfying choice. Try it in stir-fries or tacos.
Cherimoya
This custard-like fruit, also called custard apple, offers a sweet way to get more protein. It’s creamy, lightly tropical, and low in calories. Slice and serve it as a simple dessert or enjoy it by the spoonful.
Blackberries
Don’t underestimate these tiny berries — they pack more protein than most fruits per calorie. Toss them into yogurt, oatmeal or enjoy them by the handful. They’re a low-calorie, high-flavor way to get a protein boost.
Raspberries
Raspberries aren’t just for topping desserts — they also bring a surprising amount of protein to your plate. A cup stays well under 100 calories. Add them to breakfast bowls, salads, or snack on them fresh.
Kiwifruit
Bright, tangy and full of texture, kiwi offers more than vitamin C. One medium fruit has a modest amount of protein and keeps you under 100 calories. Slice it into salads or eat it with a spoon, skin and all if you like.
Banana
Bananas are filling and subtly sweet, and a smaller one fits within the 100-calorie range. They carry more protein than many expect. Add one to your smoothie or enjoy it with a smear of nut butter for an easy, balanced snack.
Apricots
Fresh or dried, apricots deliver a gentle hit of protein in a sweet, compact form. Two or three fresh apricots come in under 100 calories. Toss them into grain bowls or eat them as-is for a simple snack.
