29 Fruits High in Fiber

29 Fruits High in Fiber

Whole fresh fruits are extremely nutritious and healthy in no small part to being high in fiber.

Passion fruit provides the most fiber of all fruits with 24.5 grams (88% DV) per cup. Low in sugar and calories, berries are also a great source of fiber.

Other high fiber fruits include avocados, persimmons, kiwifruit, pears, and oranges. The current daily value (DV) for fiber is 28 grams. (2)

Note: Since dried fruits are high in sugar, they were not included in the main list of 29 fruits. Click here to see a list of all dried fruits high in fiber.

Below is a list of 29 fruits high in fiber, for more, see the complete ranking of over 100 fruits high in fiber.

List of Fruits High in Fiber

Passion Fruit1 Passion-Fruit (Granadilla)
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
25g
(88% DV)
10g
(37% DV)
21g
(77% DV)
Half an avocado2 Avocados
Fiber
per Avocado
Fiber
per 100g
Fiber
per 200 Calories
13g
(48% DV)
7g
(24% DV)
8g
(30% DV)
Half a guava3 Guavas
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
9g
(32% DV)
5g
(19% DV)
16g
(57% DV)
A bunch of raspberries4 Raspberries
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
8g
(29% DV)
7g
(23% DV)
25g
(89% DV)
Blackberries on the stem5 Blackberries
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
8g
(27% DV)
5g
(19% DV)
25g
(88% DV)
Pomegranate6 Pomegranate
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
7g
(25% DV)
4g
(14% DV)
10g
(34% DV)
Persimmons7 Persimmon
Fiber
per Fruit
Fiber
per 100g
Fiber
per 200 Calories
6g
(22% DV)
4g
(13% DV)
10g
(37% DV)
Slices of kiwifruit8 Kiwifruit
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
5g
(19% DV)
3g
(11% DV)
10g
(35% DV)
Pears9 Pears
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
4g
(16% DV)
3g
(11% DV)
11g
(39% DV)
Slices of orange10 Oranges
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
4g
(15% DV)
2g
(9% DV)
10g
(36% DV)
Blueberries11 Blueberries
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
4g
(13% DV)
2g
(9% DV)
8g
(30% DV)
Tangerines12 Tangerines
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
4g
(13% DV)
2g
(6% DV)
7g
(24% DV)
Strawberries13 Strawberries
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(12% DV)
2g
(7% DV)
13g
(45% DV)
Cherries14 Cherries
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(12% DV)
2g
(8% DV)
7g
(24% DV)
Half an apricot15 Apricots
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(11% DV)
2g
(7% DV)
8g
(30% DV)
Bananas16 Bananas
Fiber
per Cup Sliced
Fiber
per 100g
Fiber
per 200 Calories
3g
(11% DV)
3g
(9% DV)
6g
(21% DV)
Starfruit17 Starfruit (Carambola)
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(11% DV)
3g
(10% DV)
18g
(65% DV)
Apples18 Apples
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(11% DV)
2g
(9% DV)
9g
(33% DV)
Mangoes19 Mangos
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(9% DV)
2g
(6% DV)
5g
(19% DV)
Sliced Grapefruit20 Grapefruit
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(9% DV)
1g
(4% DV)
7g
(25% DV)
Litchis21 Litchis (Lychees)
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
1g
(5% DV)
4g
(14% DV)
Papayas22 Papaya
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
2g
(6% DV)
8g
(28% DV)
Nectarines23 Nectarines
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
2g
(6% DV)
8g
(28% DV)
Half a peach24 Peaches
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(8% DV)
2g
(5% DV)
8g
(27% DV)
Pineapples25 Pineapple
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(8% DV)
1g
(5% DV)
6g
(20% DV)
Plums26 Plums
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(8% DV)
1g
(5% DV)
6g
(22% DV)
A cantaloupe with a cantaloupe wedge27 Cantaloupe
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(6% DV)
1g
(3% DV)
5g
(19% DV)
Grapes28 Grapes
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
1g
(3% DV)
1g
(3% DV)
3g
(10% DV)
Watermelon29 Watermelon
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
1g
(2% DV)
0g
(1% DV)
3g
(10% DV)

See All 131 Fruits High in Fiber

Dried Fruits High in Fiber

FoodServingFiber
1 Dried Figs1 cup52% DV
(15g)
2 Dried Peachesper cup47% DV
(13g)
3 Prunesper 3 prunes8% DV
(2g)
4 Dates (Deglet Noor)per 3 dates6% DV
(2g)
5 Dried Bananasper cup35% DV
(10g)
6 Dried Apricotsper cup7% DV
(2g)
7 Dried Applesper cup27% DV
(7g)
8 Raisinsper oz4% DV
(1g)
9 Zante Currantsper cup23% DV
(6g)

How much fiber do you need each day?

The percent daily value (%DV) for fiber is 28 grams per day (2) and the adequate intake (AI) for adults is 38 grams per day. (3)

The Percent Daily Value (%DV) is shown on food labels to help the "average" consumer compare foods, while the adequate intake (AI) is meant to give people a more accurate daily target by age and gender. In this case, the daily value for fiber is likely set too low and should be revised higher by the FDA.

Here is the breakout of the adequate intake by age and gender for fiber: (3)

  • 1-3 years old: 19g/day
  • 4-8 years old: 25g/day
  • Boys 9-13 years old: 31g/day
  • Boys 14-18 years old: 38g/day
  • Girls 9-18 years old: 26g/day
  • Men 19-50 years old: 38g/day
  • Men 50+ years old: 30g/day
  • Women 19-50 years old: 25g/day
  • Women 50+ years old: 21g/day
  • Pregnant and Lactating Women: 28-29g/day

Differences in fiber requirements between men and women are established based on estimated energy needs, and data which suggests the amount of fiber for protective health affects against cardiovascular disease. In other words, men should consume more fiber to gain the health benefits.(3)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  2. FDA on Daily Values
  3. Institute of Medicine Dietary Reference Intakes