29 Fruits High in Fiber

Written by Daisy Whitbread, MScN
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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 in fruits.

Other high fiber fruits include avocados, persimmons, kiwifruit, pears, and oranges. (1) 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)
Source: Nutrition Facts for Passion Fruit (Granadilla)
Half an avocado

#2: Avocados

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

#3: Guavas

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
9g
(36% DV)
5g
(22% DV)
16g
(64% DV)
Source: Nutrition Facts for Guavas
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)
Source: Nutrition Facts for Raspberries
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)
Source: Nutrition Facts for Blackberries
Pomegranate

#6: Pomegranate

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

#7: Persimmon

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

#8: Kiwifruit

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

#9: Pears

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

#10: Oranges

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

#11: Blueberries

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

#12: Tangerines

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

#13: Strawberries

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

#14: Cherries

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

#15: Apricots

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

#16: Bananas

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

#17: Starfruit (Carambola)

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

#18: Apples

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

#19: Mangos

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

#20: Grapefruit

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

#21: Litchis (Lychees)

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

#22: Papaya

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

#23: Nectarines

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

#24: Peaches

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

#25: Pineapple

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

#26: Plums

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
1g
(6% DV)
6g
(24% DV)
Source: Nutrition Facts for Plums
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)
Source: Nutrition Facts for Cantaloupe Melons
Grapes

#28: Grapes

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

#29: Watermelon

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

See All 132 Fruits High in Fiber

Dried Fruits High in Fiber

FoodServingFiber
#1 Dried Figsper cup58% DV
(15g)
#2 Dried Peachesper cup52% DV
(13g)
#3 Prunes (Dried Plums)per cup49% DV
(12g)
#4 Dates (Deglet Noir)per cup47% DV
(12g)
#5 Dried Bananasper cup40% DV
(10g)
#6 Zante Currantsper cup39% DV
(10g)
#7 Dried Apricotsper cup38% DV
(9g)
#8 Dried Applesper cup30% DV
(7g)
#9 Raisinsper cup24% DV
(6g)

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. USDA National Nutrient Database for Standard Reference, Release 28.
  2. U.S. FDA on Dietary Fiber (PDF)
  3. Institute of Medicine Dietary Reference Intakes