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29 Fruits High in Fiber

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Last Updated: January 19th, 2019

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

1 Passion-Fruit (Granadilla)

98% DV (25g) fiber
per cup (236g)
42% DV (10g)
per 100 grams (3.5 oz)
Nutrition Facts for Passion Fruit (Granadilla)

2 Avocados

54% DV (13g) fiber
per avocado (201g)
27% DV (7g)
per 100 grams (3.5 oz)
Nutrition Facts for Avocados

3 Guavas

36% DV (9g) fiber
per cup (165g)
22% DV (5g)
per 100 grams (3.5 oz)
Nutrition Facts for Guavas

4 Raspberries

32% DV (8g) fiber
per cup (123g)
26% DV (7g)
per 100 grams (3.5 oz)
Nutrition Facts for Raspberries

5 Blackberries

31% DV (8g) fiber
per cup (144g)
21% DV (5g)
per 100 grams (3.5 oz)
Nutrition Facts for Blackberries

6 Pomegranate

28% DV (7g) fiber
per cup (174g)
16% DV (4g)
per 100 grams (3.5 oz)
Nutrition Facts for Pomegranates

7 Persimmon

24% DV (6g) fiber
per fruit (168g)
14% DV (4g)
per 100 grams (3.5 oz)
Nutrition Facts for Fuyu Persimmon

8 Kiwifruit

22% DV (5g) fiber
per cup (180g)
12% DV (3g)
per 100 grams (3.5 oz)
Nutrition Facts for Kiwifruit

9 Pears

17% DV (4g) fiber
per cup (140g)
12% DV (3g)
per 100 grams (3.5 oz)
Nutrition Facts for Pears

10 Oranges

17% DV (4g) fiber
per cup (180g)
10% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Oranges

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11 Blueberries

14% DV (4g) fiber
per cup (148g)
10% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Blueberries

12 Tangerines

14% DV (4g) fiber
per cup (195g)
7% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Tangerines

13 Strawberries

13% DV (3g) fiber
per cup (166g)
8% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Strawberries

14 Cherries

13% DV (3g) fiber
per cup (154g)
8% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Cherries (Sweet)

15 Apricots

12% DV (3g) fiber
per cup (155g)
8% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Apricots

16 Bananas

12% DV (3g) fiber
per cup sliced (118g)
10% DV (3g)
per 100 grams (3.5 oz)
Nutrition Facts for Bananas

17 Starfruit (Carambola)

12% DV (3g) fiber
per cup (108g)
11% DV (3g)
per 100 grams (3.5 oz)
Nutrition Facts for Starfruit (Carambola)

18 Apples

12% DV (3g) fiber
per cup (125g)
10% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Apples

19 Mangos

11% DV (3g) fiber
per cup (165g)
6% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Mangos

20 Grapefruit

10% DV (3g) fiber
per cup (230g)
4% DV (1g)
per 100 grams (3.5 oz)
Nutrition Facts for Grapefruit

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21 Litchis (Lychees)

10% DV (2g) fiber
per cup (190g)
5% DV (1g)
per 100 grams (3.5 oz)
Nutrition Facts for Litchis

22 Papaya

10% DV (2g) fiber
per cup (145g)
7% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Papaya

23 Nectarines

10% DV (2g) fiber
per cup (143g)
7% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Nectarines

24 Peaches

9% DV (2g) fiber
per cup (154g)
6% DV (2g)
per 100 grams (3.5 oz)
Nutrition Facts for Yellow Peaches

25 Pineapple

9% DV (2g) fiber
per cup (165g)
6% DV (1g)
per 100 grams (3.5 oz)
Nutrition Facts for Pineapple

26 Plums

9% DV (2g) fiber
per cup (165g)
6% DV (1g)
per 100 grams (3.5 oz)
Nutrition Facts for Plums

27 Cantaloupe

6% DV (2g) fiber
per cup (177g)
4% DV (1g)
per 100 grams (3.5 oz)
Nutrition Facts for Cantaloupe Melons

28 Grapes

3% DV (1g) fiber
per cup (92g)
4% DV (1g)
per 100 grams (3.5 oz)
Nutrition Facts for Grapes

29 Watermelon

2% DV (1g) fiber
per cup (154g)
2% DV (0g)
per 100 grams (3.5 oz)
Nutrition Facts for Watermelon

See All 132 Fruits High in Fiber

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Click each heading below for more information from MyFoodData.com

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