29 Fruits High in Fiber

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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29 Fruits High in Fiber

Whole fresh fruits are extremely nutritious for a variety of reasons, including for their high fiber content. Eating more fiber significantly decreases the risk of heart disease, colon cancer, and other serious medical conditions. (1) At the same time, a high fiber diet supports gut health.

Passion fruit provides the most fiber of all fruits with 24.5 grams (88% 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 28 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 Fruit1 Passion-Fruit (Granadilla)
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
25g
(88% DV)		10g
(37% DV)		21g
(77% DV)
Nutrition Facts for Passion Fruit (Granadilla). (Source)
Half an avocado2 Avocados
Fiber
per Avocado		Fiber
per 100g		Fiber
per 200 Calories
13g
(48% DV)		7g
(24% DV)		8g
(30% DV)
Nutrition Facts for Avocados. (Source)
Half a guava3 Guavas
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
9g
(32% DV)		5g
(19% DV)		16g
(57% DV)
Nutrition Facts for Guavas. (Source)
A bunch of raspberries4 Raspberries
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
8g
(29% DV)		7g
(23% DV)		25g
(89% DV)
Nutrition Facts for Raspberries. (Source)
Blackberries on the stem5 Blackberries
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
8g
(27% DV)		5g
(19% DV)		25g
(88% DV)
Nutrition Facts for Blackberries. (Source)
Pomegranate6 Pomegranate
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
7g
(25% DV)		4g
(14% DV)		10g
(34% DV)
Nutrition Facts for Pomegranates. (Source)
Persimmons7 Persimmon
Fiber
per Fruit		Fiber
per 100g		Fiber
per 200 Calories
6g
(22% DV)		4g
(13% DV)		10g
(37% DV)
Nutrition Facts for Fuyu Persimmon. (Source)
Slices of kiwifruit8 Kiwifruit
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
5g
(19% DV)		3g
(11% DV)		10g
(35% DV)
Nutrition Facts for Kiwifruit. (Source)
Pears9 Pears
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
4g
(16% DV)		3g
(11% DV)		11g
(39% DV)
Nutrition Facts for Pears. (Source)
Slices of orange10 Oranges
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
4g
(15% DV)		2g
(9% DV)		10g
(36% DV)
Nutrition Facts for Oranges. (Source)
Blueberries11 Blueberries
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
4g
(13% DV)		2g
(9% DV)		8g
(30% DV)
Nutrition Facts for Blueberries. (Source)
Tangerines12 Tangerines
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
4g
(13% DV)		2g
(6% DV)		7g
(24% DV)
Nutrition Facts for Tangerines. (Source)
Strawberries13 Strawberries
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(12% DV)		2g
(7% DV)		13g
(45% DV)
Nutrition Facts for Strawberries. (Source)
Cherries14 Cherries
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(12% DV)		2g
(8% DV)		7g
(24% DV)
Nutrition Facts for Cherries (Sweet). (Source)
Half an apricot15 Apricots
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(11% DV)		2g
(7% DV)		8g
(30% DV)
Nutrition Facts for Apricots. (Source)
Bananas16 Bananas
Fiber
per Cup Sliced		Fiber
per 100g		Fiber
per 200 Calories
3g
(11% DV)		3g
(9% DV)		6g
(21% DV)
Nutrition Facts for Bananas. (Source)
Starfruit17 Starfruit (Carambola)
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(11% DV)		3g
(10% DV)		18g
(65% DV)
Nutrition Facts for Starfruit (Carambola). (Source)
Apples18 Apples
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(11% DV)		2g
(9% DV)		9g
(33% DV)
Nutrition Facts for Apples. (Source)
Mangoes19 Mangos
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(9% DV)		2g
(6% DV)		5g
(19% DV)
Nutrition Facts for Mangos. (Source)
Sliced Grapefruit20 Grapefruit
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(9% DV)		1g
(4% DV)		7g
(25% DV)
Nutrition Facts for Grapefruit. (Source)
Litchis21 Litchis (Lychees)
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(9% DV)		1g
(5% DV)		4g
(14% DV)
Nutrition Facts for Litchis. (Source)
Papayas22 Papaya
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(9% DV)		2g
(6% DV)		8g
(28% DV)
Nutrition Facts for Papaya. (Source)
Nectarines23 Nectarines
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(9% DV)		2g
(6% DV)		8g
(28% DV)
Nutrition Facts for Nectarines. (Source)
Half a peach24 Peaches
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(8% DV)		2g
(5% DV)		8g
(27% DV)
Nutrition Facts for Yellow Peaches. (Source)
Pineapples25 Pineapple
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(8% DV)		1g
(5% DV)		6g
(20% DV)
Nutrition Facts for Pineapple. (Source)
Plums26 Plums
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(8% DV)		1g
(5% DV)		6g
(22% DV)
Nutrition Facts for Plums. (Source)
A cantaloupe with a cantaloupe wedge27 Cantaloupe
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(6% DV)		1g
(3% DV)		5g
(19% DV)
Nutrition Facts for Cantaloupe Melons. (Source)
Grapes28 Grapes
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
1g
(3% DV)		1g
(3% DV)		3g
(10% DV)
Nutrition Facts for Grapes. (Source)
Watermelon29 Watermelon
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
1g
(2% DV)		0g
(1% DV)		3g
(10% DV)
Nutrition Facts for Watermelon. (Source)
See All 131 Fruits High in Fiber Next ➞

Dried Fruits High in Fiber

FoodServingFiber
1 Dried Figs
View (Source)
1 cup52% DV
(15g)
2 Dried Peaches
View (Source)
per cup47% DV
(13g)
3 Prunes
View (Source)
per 3 prunes8% DV
(2g)
4 Dates (Deglet Noor)
View (Source)
per 3 dates6% DV
(2g)
5 Dried Bananas
View (Source)
per cup35% DV
(10g)
6 Dried Apricots
View (Source)
per cup7% DV
(2g)
7 Dried Apples
View (Source)
per cup27% DV
(7g)
8 Raisins
View (Source)
per oz4% DV
(1g)
9 Zante Currants
View (Source)
per cup23% DV
(6g)

How much fiber do you need each day?

The daily value (DV) for fiber is 28 grams per day. (2) This is the amount shown on food labels to help the average person compare the health benefits of different foods. However, for many people, this amount is actually too low.

The adequate intake (AI) is a more accurate daily target, and varies by age and gender. The AI for fiber is up to 38 grams per day. (3) We've included the specific values below for various groups below, so you can determine what your personal target should be.

The average American consumes far less than the DV for fiber, let alone the AI for their demographic group. (4)

Here is the breakout of the adequate intake by age and gender for fiber: (3)

Life StageRDA
Children
1-3 years old19g
4-8 years old25g
Males
9-13 years old31g
14-50 years old38g
50+ years old30g
Females
9-18 years old26g
19-50 years old25g
50+ years old21g
Pregnancy
14-50 years old29g
Lactation
14-50 years old29g
Extensive research has been done to determine how much fiber is needed to provide protection against cardiovascular disease, colon cancer, and other serious health concerns. This research shows that men need more fiber than women in order to get the maximum health benefits, which is why the AI targets are higher for men. (3)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

Use the ranking tool links below to select foods and create your own food list to share or print.


View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Thomas M. Barber, Stefan Kabisch, Andreas F. H. Pfeiffer and Martin O. Weickert The Health Benefits of Dietary Fibre Nutrients. 2020 Oct; 12(10): 3209.
  2. FDA on Daily Values
  3. Institute of Medicine Dietary Reference Intakes
  4. Diane Quagliani, MBA, RDN, LDN and Patricia Felt-Gunderson, MS, RDN, LDN Closing America’s Fiber Intake Gap Am J Lifestyle Med. 2017 Jan-Feb; 11(1): 80–85. Published online 2016 Jul 7. doi: 10.1177/1559827615588079
  5. U.S. Agricultural Research Service Food Data Central
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