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
#1: Passion-Fruit (Granadilla)
| Fiber per Cup | Fiber per 100g |
| 98% DV (25g) | 42% DV (10g) |
#2: Avocados
| Fiber per Avocado | Fiber per 100g |
| 54% DV (13g) | 27% DV (7g) |
#4: Raspberries
| Fiber per Cup | Fiber per 100g |
| 32% DV (8g) | 26% DV (7g) |
#5: Blackberries
| Fiber per Cup | Fiber per 100g |
| 31% DV (8g) | 21% DV (5g) |
#6: Pomegranate
| Fiber per Cup | Fiber per 100g |
| 28% DV (7g) | 16% DV (4g) |
#7: Persimmon
| Fiber per Fruit | Fiber per 100g |
| 24% DV (6g) | 14% DV (4g) |
#11: Blueberries
| Fiber per Cup | Fiber per 100g |
| 14% DV (4g) | 10% DV (2g) |
#12: Tangerines
| Fiber per Cup | Fiber per 100g |
| 14% DV (4g) | 7% DV (2g) |
#13: Strawberries
| Fiber per Cup | Fiber per 100g |
| 13% DV (3g) | 8% DV (2g) |
#14: Cherries
| Fiber per Cup | Fiber per 100g |
| 13% DV (3g) | 8% DV (2g) |
#16: Bananas
| Fiber per Cup Sliced | Fiber per 100g |
| 12% DV (3g) | 10% DV (3g) |
#17: Starfruit (Carambola)
| Fiber per Cup | Fiber per 100g |
| 12% DV (3g) | 11% DV (3g) |
#20: Grapefruit
| Fiber per Cup | Fiber per 100g |
| 10% DV (3g) | 4% DV (1g) |
#21: Litchis (Lychees)
| Fiber per Cup | Fiber per 100g |
| 10% DV (2g) | 5% DV (1g) |
#23: Nectarines
| Fiber per Cup | Fiber per 100g |
| 10% DV (2g) | 7% DV (2g) |
#24: Peaches
| Fiber per Cup | Fiber per 100g |
| 9% DV (2g) | 6% DV (2g) |
#27: Cantaloupe
| Fiber per Cup | Fiber per 100g |
| 6% DV (2g) | 4% DV (1g) |
#29: Watermelon
| Fiber per Cup | Fiber per 100g |
| 2% DV (1g) | 2% DV (0g) |
See All 132 Fruits High in Fiber
Next ➞Dried Fruits High in Fiber
| Food | Serving | Fiber |
|---|---|---|
| #1 Dried Figs | per cup | 58% DV (15g) |
| #2 Dried Peaches | per cup | 52% DV (13g) |
| #3 Prunes (Dried Plums) | per cup | 49% DV (12g) |
| #4 Dates (Deglet Noir) | per cup | 47% DV (12g) |
| #5 Dried Bananas | per cup | 40% DV (10g) |
| #6 Zante Currants | per cup | 39% DV (10g) |
| #7 Dried Apricots | per cup | 38% DV (9g) |
| #8 Dried Apples | per cup | 30% DV (7g) |
| #9 Raisins | per cup | 24% 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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From the Nutrient Ranking Tool
- Foods High in Fiber
- Foods Low in Fiber
- Vegetables High in Fiber
- Fruits High in Fiber
- Vegetarian Foods High in Fiber
- Nuts High in Fiber
- Grains High in Fiber
- Beans High in Fiber
- Breakfast Cereals High in Fiber
- Fast Foods High in Fiber
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.