But fruit can make a nice addition to the other protein on your plate, says registered dietitian Natalie Rizzo, nutrition editor for TODAY. If you’re looking to add more fruit to your diet, the Start TODAY app<\/a> offers a variety of recipes featuring fruit, including smoothies, oatmeal bowls, salads and snacks. <\/p>\n Choose the right fruit option and you\u2019ll get 1 gram or more of protein per serving, which is considered high for fruit, she adds.<\/p>\n So which fruit has the most protein?<\/p>\n Dietitian Tip of the Day: Passion Fruit Can Add Protein to Your Diet<\/strong><\/p>\n The No. 1 fruit with the most protein is passion fruit, with 5 grams of protein per cup. That\u2019s almost twice as much as other options that top the list of fruits with the most protein<\/a>.<\/p>\n Fruit may be lower in protein than other plant-based sources like beans, legumes, nuts and seeds, but every gram of protein counts \u2014 especially if you\u2019re eating a plant-forward diet, Rizzo said.<\/p>\n Why It Matters<\/strong><\/p>\n Protein is an essential macronutrient, important for satiety, tissue repair and muscle growth. Most people need at least 20 grams of protein per meal, Rizzo notes.<\/p>\n Getting it from fruit comes with the added benefit of consuming fiber, vitamins, potassium and antioxidants.<\/p>\n \u201cI consider the protein in fruit additive, rather than being something you rely on for protein intake,\u201d Rizzo suggested. <\/p>\n Rizzo frequently discusses protein recommendations and other trending nutrition topics on the monthly coaching calls for Start TODAY app<\/a> subscribers. <\/p>\n How to Get Started<\/strong><\/p>\n Passion fruit has aromatic jelly-like golden flesh and soft edible seeds surrounded by a wrinkled, tough outer rind.<\/p>\n Besides protein, the tropical fruit also comes with fiber, calcium, and vitamins A and C. Passion fruit also tops the list of fruits with the most magnesium<\/a>.<\/p>\n The pulp has a sweet-tart flavor and can be eaten raw \u2014 just cut it in half and scoop out the flesh and seeds \u2014 as a yogurt topping, or added to juices and drinks.<\/p>\n Other fruits high in protein include jackfruit, pomegranate and apricots, with around 2-3 grams of protein per serving. The Start TODAY app<\/a> features recipes with these ingredients, like Apricot-Glazed Chicken with Quinoa Pilaf, Anti-Inflammatory Oatmeal and Spiced Pomegranate Molasses Chicken Thighs.<\/p>\n![\"Anti-Inflammatory](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/07\/Anti-Inflammatory-Oatmeal-Bowl-9cde54.jpg\")
Anti-Inflammatory Oatmeal BowlNatalie Rizzo<\/p>\n