29 Fruits High in Fiber

29 Fruits High in Fiber

Whole fresh fruits are typically associated with good health and as 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 in fruits. The current daily value (%DV) for fiber is 25 grams.

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 and sort by common serving size, 200 calorie servings, or 100 grams servings.


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List of Fruits High in Fiber

Passion Fruit 1 Passion-Fruit (Granadilla)
  • 98% DV (25g) fiber per cup
  • Calories: 229 | Weight: 236g (8.3oz)
Half an avocado 2 Avocados
  • 54% DV (13g) fiber per avocado
  • Calories: 322 | Weight: 201g (7.1oz)
Half a guava 3 Guavas
  • 36% DV (9g) fiber per cup
  • Calories: 112 | Weight: 165g (5.8oz)
A bunch of raspberries 4 Raspberries
  • 32% DV (8g) fiber per cup
  • Calories: 64 | Weight: 123g (4.3oz)
Blackberries on the stem 5 Blackberries
  • 31% DV (8g) fiber per cup
  • Calories: 62 | Weight: 144g (5.1oz)
Pomegranate 6 Pomegranate
  • 28% DV (7g) fiber per cup
  • Calories: 144 | Weight: 174g (6.1oz)
Persimmons 7 Persimmon
  • 24% DV (6g) fiber per fruit
  • Calories: 118 | Weight: 168g (5.9oz)
Slices of kiwifruit 8 Kiwifruit
  • 22% DV (5g) fiber per cup
  • Calories: 110 | Weight: 180g (6.3oz)
Pears 9 Pears
  • 17% DV (4g) fiber per cup
  • Calories: 80 | Weight: 140g (4.9oz)
Slices of orange 10 Oranges
  • 17% DV (4g) fiber per cup
  • Calories: 85 | Weight: 180g (6.3oz)
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Blueberries 11 Blueberries
  • 14% DV (4g) fiber per cup
  • Calories: 84 | Weight: 148g (5.2oz)
Tangerines 12 Tangerines
  • 14% DV (4g) fiber per cup
  • Calories: 103 | Weight: 195g (6.9oz)
Strawberries 13 Strawberries
  • 13% DV (3g) fiber per cup
  • Calories: 53 | Weight: 166g (5.9oz)
Cherries 14 Cherries
  • 13% DV (3g) fiber per cup
  • Calories: 97 | Weight: 154g (5.4oz)
Half an apricot 15 Apricots
  • 12% DV (3g) fiber per cup
  • Calories: 74 | Weight: 155g (5.5oz)
Bananas 16 Bananas
  • 12% DV (3g) fiber per cup sliced
  • Calories: 105 | Weight: 118g (4.2oz)
Starfruit 17 Starfruit (Carambola)
  • 12% DV (3g) fiber per cup
  • Calories: 33 | Weight: 108g (3.8oz)
Apples 18 Apples
  • 12% DV (3g) fiber per cup
  • Calories: 65 | Weight: 125g (4.4oz)
Mangoes 19 Mangos
  • 11% DV (3g) fiber per cup
  • Calories: 99 | Weight: 165g (5.8oz)
Sliced Grapefruit 20 Grapefruit
  • 10% DV (3g) fiber per cup
  • Calories: 74 | Weight: 230g (8.1oz)
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Litchis 21 Litchis (Lychees)
  • 10% DV (2g) fiber per cup
  • Calories: 125 | Weight: 190g (6.7oz)
Papayas 22 Papaya
  • 10% DV (2g) fiber per cup
  • Calories: 62 | Weight: 145g (5.1oz)
Nectarines 23 Nectarines
  • 10% DV (2g) fiber per cup
  • Calories: 63 | Weight: 143g (5oz)
Half a peach 24 Peaches
  • 9% DV (2g) fiber per cup
  • Calories: 60 | Weight: 154g (5.4oz)
Pineapples 25 Pineapple
  • 9% DV (2g) fiber per cup
  • Calories: 83 | Weight: 165g (5.8oz)
Plums 26 Plums
  • 9% DV (2g) fiber per cup
  • Calories: 76 | Weight: 165g (5.8oz)
A cantaloupe with a cantaloupe wedge 27 Cantaloupe
  • 6% DV (2g) fiber per cup
  • Calories: 60 | Weight: 177g (6.2oz)
Grapes 28 Grapes
  • 3% DV (1g) fiber per cup
  • Calories: 62 | Weight: 92g (3.2oz)
Watermelon 29 Watermelon
  • 2% DV (1g) fiber per cup
  • Calories: 46 | Weight: 154g (5.4oz)

See All 127 Fruits High in Fiber

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Dried Fruits High in Fiber

#1 Dried Figs 58% DV (15g) in per cup
#2 Dried Peaches 52% DV (13g) in per cup
#3 Prunes (Dried Plums) 49% DV (12g) in per cup
#4 Dates (Deglet Noir) 47% DV (12g) in per cup
#5 Dried Bananas 40% DV (10g) in per cup
#6 Zante Currants 39% DV (10g) in per cup
#7 Dried Apricots 38% DV (9g) in per cup
#8 Dried Apples 30% DV (7g) in per cup
#9 Raisins 24% DV (6g) in per cup

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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