Explore these 9 protein-dense fruits for a plant-based lifestyle

The next protein boost in your diet might come from the fruit bowl. While beans and nuts typically steal the spotlight in plant-based protein discussions, dietitians have identified nine surprising fruits that pack a protein punch, with passion fruit leading the pack at five grams per cup.

The findings upend common assumptions about fruit's role in daily nutrition, though experts caution these protein-rich fruits shouldn't replace traditional protein sources.

"Every gram of protein counts, especially if you're eating a plant-forward diet," TODAY nutrition editor Natalie Rizzo said. She emphasized that adults typically need 20 grams of protein per meal.

U.S. Department of Agriculture data ranks passion fruit at the top. Its golden pulp hides beneath a wrinkled rind and delivers vitamins A and C alongside protein.

Close behind are pomegranate and jackfruit, each offering roughly three grams of protein per cup. Pomegranate seeds pack a double benefit—their anti-inflammatory fatty acids make up almost a third of the seeds' weight. Meanwhile, jackfruit has carved out its niche in plant-based cooking, with its unripe flesh mimicking meat's texture in various dishes.

The protein content varies widely in apricots, the next fruit on the list. A cup of dried halves contains 4.4 grams, while fresh apricots provide 2.3 grams. Beyond protein, these stone fruits deliver iron, fiber and an array of vitamins.

Wild blackberries provide two grams of protein per cup. Their distinctive dark purple shade signals rich bioactive compounds, with research pointing to potential cancer-fighting properties.

Sweet-tart guavas and boxes of raisins each contain 1.4 grams of protein. The American Heart Association has endorsed raisins for heart health, though their concentrated calories mean moderation is key. Guavas counter with fresh vitamin C and potassium.

Familiar citrus fruits made the cut - a whole grapefruit offers 2.3 grams of protein, while an orange provides 1.2 grams. Rounding out the list is cantaloupe, with 1.3 grams per cup of cubed fruit.

"I consider the protein in fruit additive, rather than being something you rely on for protein intake," Rizzo noted, warning against eating excessive amounts of fruit solely for protein.

While these fruits top the charts for their category, they still fall short of protein-dense plant foods like beans and nuts. Their value lies in complementing other protein sources while delivering essential nutrients.

The revelation comes as more Americans explore plant-based eating. Rizzo addressed common concerns about fruit sugar, stating, "the sugar in fruit is a perfectly healthy addition to the diet, and it provides energy for daily activities and exercise."

Registered dietitian Samantha Cassetty spotlighted cantaloupe's hidden strength—a single cup delivers 40% of daily vitamin A needs, mainly as beta-carotene, which supports eye health and immune function.

These versatile fruits have multiple uses: raw snacking, smoothie ingredients, and salad toppings. Jackfruit stands apart, finding its way into barbecue sandwiches and stews as a meat alternative. While dried fruits offer convenient snacking, dietitians advise portion awareness due to their concentrated calories.

The focus on fruit protein content reflects the growing interest in diverse protein sources, particularly among those reducing meat intake. Though these fruits won't replace traditional proteins, they represent an unexpected bonus in nature's sweetest package.

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