29 Fruits High in Fiber

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data
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 (98% 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 25 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 Fruit

#1: Passion-Fruit (Granadilla)

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
25g
(98% DV)		10g
(42% DV)		21g
(86% DV)
Nutrition Facts for Passion Fruit (Granadilla). (Source)
Half an avocado

#2: Avocados

Fiber
per Avocado		Fiber
per 100g		Fiber
per 200 Calories
13g
(54% DV)		7g
(27% DV)		8g
(34% DV)
Nutrition Facts for Avocados. (Source)
Half a guava

#3: Guavas

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
9g
(36% DV)		5g
(22% DV)		16g
(64% DV)
Nutrition Facts for Guavas. (Source)
A bunch of raspberries

#4: Raspberries

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
8g
(32% DV)		7g
(26% DV)		25g
(100% DV)
Nutrition Facts for Raspberries. (Source)
Blackberries on the stem

#5: Blackberries

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
8g
(31% DV)		5g
(21% DV)		25g
(99% DV)
Nutrition Facts for Blackberries. (Source)
Pomegranate

#6: Pomegranate

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
7g
(28% DV)		4g
(16% DV)		10g
(39% DV)
Nutrition Facts for Pomegranates. (Source)
Persimmons

#7: Persimmon

Fiber
per Fruit		Fiber
per 100g		Fiber
per 200 Calories
6g
(24% DV)		4g
(14% DV)		10g
(41% DV)
Nutrition Facts for Fuyu Persimmon. (Source)
Slices of kiwifruit

#8: Kiwifruit

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
5g
(22% DV)		3g
(12% DV)		10g
(39% DV)
Nutrition Facts for Kiwifruit. (Source)
Pears

#9: Pears

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
4g
(17% DV)		3g
(12% DV)		11g
(44% DV)
Nutrition Facts for Pears. (Source)
Slices of orange

#10: Oranges

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
4g
(17% DV)		2g
(10% DV)		10g
(41% DV)
Nutrition Facts for Oranges. (Source)
Blueberries

#11: Blueberries

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
4g
(14% DV)		2g
(10% DV)		8g
(34% DV)
Nutrition Facts for Blueberries. (Source)
Tangerines

#12: Tangerines

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
4g
(14% DV)		2g
(7% DV)		7g
(27% DV)
Nutrition Facts for Tangerines. (Source)
Strawberries

#13: Strawberries

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(13% DV)		2g
(8% DV)		13g
(50% DV)
Nutrition Facts for Strawberries. (Source)
Cherries

#14: Cherries

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(13% DV)		2g
(8% DV)		7g
(27% DV)
Nutrition Facts for Cherries (Sweet). (Source)
Half an apricot

#15: Apricots

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(12% DV)		2g
(8% DV)		8g
(33% DV)
Nutrition Facts for Apricots. (Source)
Bananas

#16: Bananas

Fiber
per Cup Sliced		Fiber
per 100g		Fiber
per 200 Calories
3g
(12% DV)		3g
(10% DV)		6g
(23% DV)
Nutrition Facts for Bananas. (Source)
Starfruit

#17: Starfruit (Carambola)

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(12% DV)		3g
(11% DV)		18g
(72% DV)
Nutrition Facts for Starfruit (Carambola). (Source)
Apples

#18: Apples

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(12% DV)		2g
(10% DV)		9g
(37% DV)
Nutrition Facts for Apples. (Source)
Mangoes

#19: Mangos

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(11% DV)		2g
(6% DV)		5g
(21% DV)
Nutrition Facts for Mangos. (Source)
Sliced Grapefruit

#20: Grapefruit

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(10% DV)		1g
(4% DV)		7g
(28% DV)
Nutrition Facts for Grapefruit. (Source)
Litchis

#21: Litchis (Lychees)

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(10% DV)		1g
(5% DV)		4g
(16% DV)
Nutrition Facts for Litchis. (Source)
Papayas

#22: Papaya

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(10% DV)		2g
(7% DV)		8g
(32% DV)
Nutrition Facts for Papaya. (Source)
Nectarines

#23: Nectarines

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(10% DV)		2g
(7% DV)		8g
(31% DV)
Nutrition Facts for Nectarines. (Source)
Half a peach

#24: Peaches

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(9% DV)		2g
(6% DV)		8g
(31% DV)
Nutrition Facts for Yellow Peaches. (Source)
Pineapples

#25: Pineapple

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(9% DV)		1g
(6% DV)		6g
(22% DV)
Nutrition Facts for Pineapple. (Source)
Plums

#26: Plums

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(9% DV)		1g
(6% DV)		6g
(24% DV)
Nutrition Facts for Plums. (Source)
A cantaloupe with a cantaloupe wedge

#27: Cantaloupe

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(6% DV)		1g
(4% DV)		5g
(21% DV)
Nutrition Facts for Cantaloupe Melons. (Source)
Grapes

#28: Grapes

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
1g
(3% DV)		1g
(4% DV)		3g
(11% DV)
Nutrition Facts for Grapes. (Source)
Watermelon

#29: Watermelon

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
1g
(2% DV)		0g
(2% DV)		3g
(11% DV)
Nutrition Facts for Watermelon. (Source)

See All 131 Fruits High in Fiber

Dried Fruits High in Fiber

FoodServingFiber
#1 Dried Figs
View (Source)
per cup58% DV
(15g)
#2 Dried Peaches
View (Source)
per cup52% DV
(13g)
#3 Prunes (Dried Plums)
View (Source)
per cup49% DV
(12g)
#4 Dates (Deglet Noir)
View (Source)
per cup47% DV
(12g)
#5 Dried Bananas
View (Source)
per cup40% DV
(10g)
#6 Zante Currants
View (Source)
per cup25% DV
(6g)
#7 Dried Apricots
View (Source)
per cup38% DV
(9g)
#8 Dried Apples
View (Source)
per cup30% DV
(7g)
#9 Raisins
View (Source)
per cup30% DV
(7g)

How much fiber do you need each day?

The percent daily value (%DV) for fiber is 25 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)


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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  2. U.S. FDA on Dietary Fiber (PDF)
  3. Institute of Medicine Dietary Reference Intakes

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