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A Good Housekeeping report highlights 10 fruits that contain protein, including passion fruit, guava, avocado, berries and tomatoes. Dietitians say fruit can add to daily protein intake and supply fiber and other nutrients, but it should not be treated as a main protein source.
A Good Housekeeping report citing dietitians identifies 10 fruits that contain protein, with passion fruit and guava among the highest listed. The advice is to count fruit as one contributor to overall protein intake—not as a replacement for foods such as eggs, beans, tofu or meat.
The report lists about 5 grams of protein per cup of passion fruit and more than 4 grams per cup of guava. Avocado and jackfruit each provide about 3 grams per cup, according to the figures in the report. These amounts refer to the stated serving sizes; they do not make the fruits equivalent to concentrated protein foods.
Other entries include kiwi, blackberries, raspberries, cherries and tomatoes. Kiwi has roughly 2 grams of protein per cup; blackberries have 2 grams, while raspberries fall just short of that. A cup of chopped or sliced tomatoes also has roughly 2 grams, and a cup of pitted cherries has just under 2 grams. The supplied source names pomegranate as the tenth fruit, but its protein amount and supporting details are missing from the provided text.
The dietitians also point to nutrients beyond protein. The report describes berries as sources of fiber and anthocyanins, tomatoes and guava as sources of antioxidant compounds, and avocado as a source of potassium, fiber and monounsaturated fat. It suggests practical uses such as adding fruit to yogurt or oatmeal, using guava in salsa, or putting tomatoes in a meal with eggs or cottage cheese.
Fruit Adds Protein Alongside Other Nutrients
The list may help shoppers diversify meals, especially when fruit is paired with foods that provide more protein. Protein amounts in fruit are modest in the servings described, so the figures are best understood as contributions to a meal or day’s intake rather than a standalone protein plan.
The report’s wider point is that fruit supplies more than one nutrient. Fiber, vitamins, minerals and plant compounds can make fruit a useful part of varied eating patterns. The specific health effects mentioned by the dietitians—including potential links between antioxidants and inflammation or heart health—are nutritional context, not guarantees that eating a particular fruit will prevent or treat disease.
For consumers, the serving size matters: the cited numbers are generally for one cup, and a person’s portion may differ. Pairing fruit with a protein-rich food such as yogurt, cottage cheese, nuts or seeds can make a snack more substantial, though the amount of protein will depend on the accompanying food.
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How Dietitians Frame Fruit Protein
The source report quotes Michelle Routhenstein, a preventive cardiology dietitian, saying fruit should not be used as a main protein source but can contribute to total intake. She also emphasizes fruit’s antioxidants and flavanols. Brittany Werner, a registered dietitian and nutrition coach, discusses the versatility and other nutrients of several listed fruits.
The report gives food ideas alongside its nutrition figures: ripe passion fruit can be eaten by scooping out the pulp or added to yogurt and oatmeal; avocado can replace mayonnaise in tuna salad; and unripe jackfruit can be used for a shredded-meat-style texture. Such swaps change a dish’s ingredients and nutrient profile, but jackfruit does not match meat’s protein content, the report says.
““You’re not going to be using fruit as your main protein source, but it will contribute to your overall protein intake.””
— Michelle Routhenstein, preventive cardiology dietitian, as quoted by Good Housekeeping
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The Pomegranate Details Are Missing
The supplied source text begins a pomegranate entry but ends before giving its protein amount, other nutrition details or dietitian comments. As a result, the full ranking or comparison across all 10 fruits cannot be checked from the material provided. The report’s figures also do not specify a single testing method or provide fuller details about varieties and preparation, which can affect nutrition values.
The health statements in the report are attributed to dietitians, but the supplied material does not include study citations or evidence grades for each claimed benefit. Readers should not interpret references to inflammation, blood pressure, cholesterol, sleep or disease risk as proof that one fruit will produce a specific medical effect.
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Use the List as a Shopping Guide
Readers can use the listed fruits as options to add variety, while checking serving sizes and pairing them with more concentrated protein sources when a meal needs more protein. The source provides no announcement of a follow-up report, new dietary guidance or clinical study tied to this list. The missing pomegranate details would need to be checked against the complete original article before comparing all 10 entries.
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Key Questions
Which fruit in the report has the most protein?
Passion fruit is listed at about 5 grams per cup. Guava is listed at more than 4 grams per cup, based on the figures provided.
Can fruit replace meat, eggs, beans or tofu as a protein source?
No. The dietitian quoted in the report says fruit can contribute to total protein intake but is not a main protein source. The listed amounts are modest compared with those foods.
How much protein do berries provide?
The report lists 2 grams per cup for blackberries and just under 2 grams per cup for raspberries. It also highlights their fiber and antioxidant content.
Does the provided report give pomegranate’s protein amount?
No. The supplied source text names pomegranate but cuts off before stating its protein amount or other details, so that figure cannot be confirmed from the provided material.
Source: rss
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