Fruit isn’t usually the first food that comes to mind when you think about protein, but it still contributes to your daily macronutrient intake. This Fruit Protein Per 100g Calculator lets you pick from a built-in list of common fruits, enter your serving size in grams, kilograms, or ounces, and instantly see how much protein that portion provides, with a clear step-by-step breakdown of the math.
The calculator includes standard protein-per-100g values for more than 20 fruits, from apples and bananas to avocado and guava. You can also enter a custom protein value for less common varieties or branded fruit products, and optionally compare your serving against a daily protein target.
This tool is handy for vegans, vegetarians, athletes tracking macros, and anyone building balanced meal plans. Pair it with a kitchen scale for accurate, portion-based protein numbers.
🍎 Step 1 — Choose a Fruit
Protein: 0.3 g per 100 g
⚖️ Step 2 — Enter Serving Size
🎯 Step 3 — Daily Protein Target (optional)
How the Calculation Works
The calculator converts your serving size into grams first, then applies the standard 100-gram reference portion. The core formula is:
So if a fruit contains 1.1 g of protein per 100 g and you eat a 180 g serving, the math is 180 ÷ 100 × 1.1 = 1.98 g of protein. The same formula works for any unit once the serving is converted: kilograms are multiplied by 1,000, and ounces are multiplied by 28.3495. The values built into the dropdown come from standard USDA FoodData Central nutrition data, a widely cited reference database maintained by the U.S. Department of Agriculture.
Worked Examples
Example 1 — Banana: A 120 g banana has 1.1 g protein per 100 g, so it provides 120 ÷ 100 × 1.1 = 1.32 g of protein.
Example 2 — Guava: Guava is one of the most protein-rich common fruits at 2.6 g per 100 g. A 250 g serving delivers 250 ÷ 100 × 2.6 = 6.50 g of protein, which covers about 13% of a 50 g daily target.
Example 3 — Raisins: Dried fruit has a higher protein density because water is removed. At 3.1 g per 100 g, a 40 g handful of raisins gives 40 ÷ 100 × 3.1 = 1.24 g of protein.
These examples show why the protein-per-100g value matters more than the serving's total weight: a small portion of a high-protein fruit can still deliver more protein than a large portion of a low-protein one.
Reference Table — Protein in Common Fruits
| Fruit | Protein (g per 100 g) |
|---|---|
| Raisins | 3.1 |
| Guava | 2.6 |
| Prunes | 2.2 |
| Avocado | 2.0 |
| Dates | 1.8 |
| Pomegranate | 1.7 |
| Apricot | 1.4 |
| Raspberries | 1.2 |
| Banana | 1.1 |
| Kiwi | 1.1 |
| Cherries | 1.1 |
| Apple | 0.3 |
Fresh fruits generally range from about 0.3 g to 2.6 g of protein per 100 g, while dried fruits such as raisins and prunes sit higher at 2–3 g per 100 g because dehydration concentrates all nutrients.
Tips for Accurate Tracking
- Weigh fruit without the peel, core, seeds, or stem — those parts are not edible and would distort the calculation.
- Use a digital kitchen scale for best results; measuring cups and visual estimates can easily be off by 30–50%.
- Be consistent: a cup of chopped fruit is not the same as a whole piece of fruit, and nutrition labels are based on edible portions.
- If the fruit goes into a smoothie or fruit salad, weigh it before blending or mixing it with other ingredients.
Frequently Asked Questions
Is fruit a good source of protein? Not compared with meat, dairy, eggs, legumes, or nuts. Most fresh fruits contain under 2 g of protein per 100 g, so fruit alone will rarely cover your daily protein needs. It still contributes useful micronutrients, fiber, and a small amount of protein to your total.
Why do my results differ from a nutrition label? Protein values vary by variety, ripeness, growing conditions, and whether the fruit is fresh or dried. The dropdown uses average values from USDA FoodData Central, while a specific product label reflects laboratory analysis of that particular batch. Use the custom-protein option for branded or packaged fruit products.
Is the protein in fruit complete? Fruit protein is typically low in one or more essential amino acids, especially lysine. As part of a varied diet that includes grains, legumes, nuts, and dairy, this is not a concern.
Do I need to count fruit protein in my macros? If you track protein strictly — for bodybuilding, a high-protein diet, or medical reasons — yes, every gram counts. For most people, fruit protein is a bonus on top of other protein sources.
Additional Resources
For more detailed nutrition data, consult USDA FoodData Central — the official reference database behind most nutrition labels and calorie tracking apps. For guidance on how much fruit fits into a balanced diet, see the MyPlate Fruit Group page.