The 6 Best Summer Fruits for Protein, According to Nutrition Experts

Fruit may not be the first major food group that springs to mind when you think of protein, but surprise, some varieties have enough to make a dietary difference. With warm weather upon us, we zeroed in on six summer fruits packed with enough protein—and other essential nutrients—to nudge up your daily intake.  Ahead, nutrition experts explain what makes these seasonal picks stand out, plus how to maximize their protein advantages.

The Best Summer Fruits With Protein

Fruits are, of course, necessary to a balanced diet, with some selections, like citrus, rich in vitamin C, and others, including bananas, high in potassium. Add to that list, fruits with protein. The protein in fruit varies from fruit to fruit, notes Alyssa Smolen, MS, RDN, CDN. While the amounts are relatively small, those precious few grams can contribute to overall nutrition. Below are the best of the bunch.

Blackberries and Raspberries

Blackberries provide 2 grams of protein per cup, while raspberries provide 1.5 grams, according to the USDA. Both berries boast edible seeds. "Fruits with edible seeds tend to offer a bit more protein than other fruits, because seeds are naturally higher in protein and healthy fats," explains Katharine Rosenthal, RDN, LD. "It's a small but real nutritional edge."

Building on Protein

In general, however, fruit is not a main source of protein, Smolen says. To augment the content, team these seasonal treats with other rich protein sources.

Chia seeds: Pair blackberries with chia seeds in chia seed pudding," Smolen suggests, noting that 2 tablespoons of chia seeds provide 5 grams of protein. Plant-based milks raise the protein quotient.

Dairy products: "My favorite way to make those grams count is to pair seed-rich berries with a high-protein base like Greek yogurt or cottage cheese," says Rosenthal. "You get the fiber and antioxidants from the fruit, plus a meaningful protein boost from the dairy; it's one of my go-to snack combos for my kids."

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Passion Fruit

Passion fruit, also known as granadilla, provides 5.2 grams of protein per cup, according to the USDA. "Passion fruit is surprisingly high in protein for a fruit, and it is definitely near the top of the list," Rosenthal says. "That said, I think of it more as a flavor-forward way to round out a meal or snack, rather than the main protein." This distinctive fruit is also rich in dietary fiber and vitamin C.

Building on Protein

Finishing touch: The combination of protein, fiber, and that bright tropical flavor makes it a great topping for Greek yogurt parfaits, overnight oats, or even a smoothie bowl where you're already building in other protein sources," Rosenthal says.

Smoothies: Or add frozen passion fruit to blender drinks for extra antioxidants. "This is a tropical fruit, so buying frozen is a budget-friendly way to have it on hand in all climates," Smolen points out.

Guava

According to the USDA, guavas provide about 4.2 grams of protein per cup. This tangy, seed-packed standout also outranks other tropical fruits on the vitamin C front, and it's hardly a slouch when it comes to other nutrients. The combination of protein, fiber, and potassium is what makes guava a satisfying snack or meal, Rosenthal says. Fiber slows digestion, protein supports fullness, and potassium helps with hydration and muscle function.

Building on Protein

Cheese pairing: "Four grams of protein is a good start for a protein-rich snack," Smolen says. She suggests matching it with cheese and whole-wheat crackers to pack in more fiber and protein. High-protein cheeses like  Swiss and Gouda are good stacking options.

Jams and sauces: Guava is also high in pectin, so it's a natural thickener, adding a more voluptuous consistency to barbecue sauce and fruity jams.

Avocados

One avocado provides about 4 grams of protein, according to the USDA. "Avocado is one of my favorite examples of a whole food that supports satiety on multiple levels," Rosenthal says. The healthy monounsaturated fats slow gastric emptying, so you feel full longer, while fiber adds bulk and feeds your gut microbiome.

Building on Protein

While the protein content is modest, avocado contributes to an overall feeling of fulfillment. "For weight management, it's less about counting grams and more about the fact that avocado genuinely helps people feel satisfied, which makes it easier to avoid grazing or overeating later," Rosenthal says.

Avo toast: Meals and snacks with protein, fiber, and healthy fats help you feel fuller longer, Smolen says. Avocado to the rescue. "By eating avocado and a source of carbs like whole-grain toast or chips, individuals have all the components to feel satiated," she says. For a protein boost, throw on a jammy egg.

Stews and salads: "Adding half an avocado to a meal is one of the simplest upgrades I recommend," Rosenthal says. Scatter chunks over a bean salad, or mash it into guacamole and serve with tacos.

Cherries

Protein-wise, cherries are on a par with raspberries, clocking in at 1.6 grams per cup, according to the USDA, but they have other nutritional bonuses. "Cherries are a great snack for post-workout recovery, specifically because of their antioxidant content," Rosenthal says. Antioxidants help with muscle recovery, and protein is needed for this as well, Smolen says.

Building on Protein

Snacks: "Cherries aren't a high-protein recovery food, but paired with something like a handful of nuts, they become a really well-rounded post-workout snack," Rosenthal says.

Smoothies: Adding cherries to a smoothie is a balanced way to get in extra important nutrients for post-exercise, Smolen says. A few spoonfuls of yogurt or nut butter bumps up the protein factor.

Summer salads: Marinated in a sherry vinaigrette, cherries morph into savory bites. Toss them into a seasonal salad of herbs, greens, and fennel fronds, with protein-rich cheese or walnuts for good measure.