33 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 with 24.5 grams (98% DV) per cup. Low in sugars and calories, berries are also a great source of fiber in fruits. The current daily value (%DV) for fiber is 25 grams. Below is a list of 33 fruits high in fiber, for more, see the extended list of fiber rich fruits, and the article on high fiber foods.

#1: Passion Fruit
Fiber in 100gPer fruit (18g)Per cup (236g)
10.4g (42% DV)1.9g (8% DV)24.5g (98% DV)
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#2: Avocados
Fiber in 100gPer fruit (201g)Per cup, cubes (150g)
6.7g (27% DV)13.5g (54% DV)10.1g (40% DV)
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#3: Raspberries
Fiber in 100gPer 10 fruit (19g)Per cup (123g)
6.5g (26% DV)1.2g (5% DV)8g (32% DV)
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#4: Kumquats
Fiber in 100gPer fruit (19g)Per 2 fruit (38g)
6.5g (26% DV)1.2g (5% DV)2.4g (10% DV)
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#5: Guavas
Fiber in 100gPer fruit (55g)Per cup (165g)
5.4g (22% DV)3g (12% DV)8.9g (36% DV)
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#6: Blackberries
Fiber in 100gPer 1/2 cup (72g)Per cup (144g)
5.3g (21% DV)3.8g (15% DV)7.6g (30% DV)
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#7: Currants (Red and White)
Fiber in 100gPer 1/2 cup (56g)Per cup (112g)
4.3g (17% DV)2.15g (9% DV)4.8g (19% DV)
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#8: Pomegranates
Fiber in 100gPer fruit (282g)Per 1/2 cup (87g)
4g (16% DV)11.3g (45% DV)3.5g (14% DV)
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#9: Persimmons
Fiber in 100gPer fruit (168g)Per 1/2 fruit (84g)
3.6g (14% DV)6g (24% DV)3g (12% DV)
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#10: Pears
Fiber in 100gPer fruit (178g)Per cup, cubes (161g)
3.1g (12% DV)5.5g (22% DV)5g (20% DV)
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#11: Kiwi Fruit
Fiber in 100gPer fruit (69g)Per cup, slices (180g)
3g (12% DV)2.1g (8% DV)5.4g (22% DV)
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#12: Figs
Fiber in 100gPer large fig (64g)Per small fig (40g)
2.9g (12% DV)1.9g (8% DV)1.2g (5% DV)
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#13: Bananas
Fiber in 100gPer banana (118g)Per cup, sliced (150g)
2.6g (10% DV)3.1g (12% DV)3.9g (16% DV)
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#14: Apples
Fiber in 100gPer fruit (182g)Per cup, slices (109g)
2.4g (10% DV)4.4g (18% DV)2.6g (10% DV)
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#15: Blueberries
Fiber in 100gPer 50 berries (68g)Per cup (148g)
2.4g (10% DV)1.6g (6% DV)3.6g (14% DV)
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#16: Oranges
Fiber in 100gPer orange (131g)Per cup, sections (180g)
2.4g (10% DV)3.1g (12% DV)4.3g (17% DV)
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#17: Cherries
Fiber in 100gPer cherry (8g)Per cup (138g)
2.1g (8% DV)0.2g (1% DV)2.9g (12% DV)
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#18: Apricots
Fiber in 100gPer fruit (35g)Per cup, slices (165g)
2g (8% DV)0.7g (3% DV)3.3g (13% DV)
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#19: Strawberries
Fiber in 100gPer strawberry (18g)Per cup, sliced (166g)
2g (8% DV)0.4g (2% DV)3.3g (13% DV)
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#20: Tangerines
Fiber in 100gPer fruit (88g)Per cup, sections (195g)
1.8g (7% DV)1.6g (6% DV)3.5g (14% DV)
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#21: Nectarines
Fiber in 100gPer fruit (142g)Per cup, slices (143g)
1.7g (7% DV)2.4g (10% DV)2.4g (10% DV)
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#22: Papaya
Fiber in 100gPer small fruit (157g)Per cup, pieces (145g)
1.7g (7% DV)2.7g (11% DV)2.5g (10% DV)
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#23: Clementines
Fiber in 100gPer fruit (74g)Per 2 fruits (148g)
1.7g (7% DV)1.3g (5% DV)2.6g (10% DV)
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#24: Pink Grapefruit
Fiber in 100gPer 1/2 fruit (123g)Per cup, sections (230g)
1.6g (6% DV)2g (8% DV)3.7g (15% DV)
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#25: Mangoes
Fiber in 100gPer fruit (336g)Per cup, pieces (165g)
1.6g (6% DV)5.4g (22% DV)2.6g (10% DV)
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#26: Peaches
Fiber in 100gPer fruit (150g)Per cup, slices (154g)
1.5g (6% DV)2.3g (9% DV)2.3g (9% DV)
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#27: Pineapple
Fiber in 100gPer fruit (905g)Per cup, chunks (165g)
1.4g (6% DV)12.7g (51% DV)2.3g (9% DV)
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#28: Plums
Fiber in 100gPer fruit (66g)Per cup, sliced (165g)
1.4g (6% DV)0.9g (4% DV)2.3g (9% DV)
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#29: Lychee (Litchi)
Fiber in 100gPer fruit (10g)Per cup (190g)
1.3g (5% DV)0.1g (0% DV)2.5g (10% DV)
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#30: Cantaloupe Melon
Fiber in 100gPer melon (552g)Per cup, balls (177g)
0.9g (4% DV)5g (20% DV)1.6g (6% DV)
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#31: Grapes
Fiber in 100gPer grape (2g)Per cup (92g)
0.9g (4% DV)0g (0% DV)0.8g (3% DV)
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#32: Honeydew Melon
Fiber in 100gPer melon (1000g)Per cup, balls (177g)
0.8g (3% DV)8g (32% DV)1.4g (6% DV)
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#33: Watermelon
Fiber in 100gPer wedge (286g)Per cup, balls (154g)
0.4g (2% DV)1.1g (4% DV)0.6g (2% DV)
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Elderberries 7g (28% DV) per 100 gram serving 10.2g (41% DV) per cup (145 grams) Click to see complete nutrition facts for Elderberries
Gooseberries 4.3g (17% DV) per 100 gram serving 6.5g (26% DV) per cup (150 grams) Click to see complete nutrition facts for Gooseberries
Bread Fruit 4.9g (20% DV) per 100 gram serving 4.7g (19% DV) per 1/4 fruit (96 grams) 10.8g (43% DV) per cup (220 grams) Click to see complete nutrition facts for Bread Fruit
Sugar Apples 4.4g (18% DV) per 100 gram serving 6.8g (27% DV) per fruit (155 grams) 11g (44% DV) per cup, pulp (250 grams) Click to see complete nutrition facts for Sugar Apples
Cranberries 4.6g (18% DV) per 100 gram serving 4.6g (18% DV) per cup, whole (100 grams) 5.1g (20% DV) per cup, chopped (110 grams) Click to see complete nutrition facts for Cranberries
Starfruit (Carambola) 2.8g (11% DV) per 100 gram serving 2.5g (10% DV) per fruit (91 grams) 3g (12% DV) per cup, slices (108 grams) Click to see complete nutrition facts for Starfruit
Lemons and Limes 2.8g (11% DV) per 100 gram serving 1.6g (6% DV) per fruit (58 grams) Click to see complete nutrition facts for Lemons and Limes
Plantains 2.3g (9% DV) per 100 gram serving 4.1g (16% DV) per fruit (179 grams) 3.4g (14% DV) per cup, slices (148 grams) Click to see complete nutrition facts for Plantains
Rhubarb 1.8g (7% DV) per 100 gram serving 0.9g (4% DV) per stalk (51 grams) 2.2g (9% DV) per cup, diced (122 grams) Click to see complete nutrition facts for Rhubarb
Mulberries 1.7g (7% DV) per 100 gram serving 0.3g (1% DV) per 10 fruit (15 grams) 2.4g (10% DV) per cup (140 grams) Click to see complete nutrition facts for Mulberries
Jackfruit 1.5g (6% DV) per 100 gram serving 2.3g (9% DV) per cup, pieces (151 grams) 2.5g (10% DV) per cup, sliced (165 grams) Click to see complete nutrition facts for Jackfruit
Quinces 1.9g (8% DV) per 100 gram serving 1.7g (7% DV) per fruit (92 grams) Click to see complete nutrition facts for Quinces
Coconut (Dried)16.3g (65% DV) per 100 gram serving36.8g (144% DV) per cup (224 grams)4.6g (18% DV) per ounce (28 grams)Click to see complete nutrition facts for Dried Unsweetened Coconut
Dried Persimmons 14.5g (58% DV) per 100 gram serving 4.9g (20% DV) per fruit (34 grams) 9.8g (40% DV) per 2 fruits (68 grams) Click to see complete nutrition facts for Dried Persimmons
Figs (Dried)9.8g (39% DV) per 100 gram serving14.6g (58% DV) per cup (149 grams)0.8g (3% DV) per fig (8 grams)Click to see complete nutrition facts for Dried Figs
Dried Apples 8.7g (35% DV) per 100 gram serving 0.5g (2% DV) per ring (6 grams) 7.5g (30% DV) per cup (86 grams) Click to see complete nutrition facts for Dried Apples
Dried Peaches 8.2g (33% DV) per 100 gram serving 1.1g (4% DV) per half (13 grams) 13.1g (52% DV) per cup, halves (160 grams) Click to see complete nutrition facts for Dried Peaches
Apricots (Dried)7.3g (29% DV) per 100 gram serving9.5g (38% DV) per cup (130 grams)0.3g (1% DV) per half (4 grams)Click to see complete nutrition facts for Dried Apricots
Prunes7.1g (28% DV) per 100 gram serving12.4g (50% DV) per cup (174 grams)0.7g (3% DV) in a single prune (10 grams)Click to see complete nutrition facts for Prunes
Dates6.7g (27% DV) per 100 gram serving12.8g (48% DV) per cup (192 grams)1.6g (6% DV) in a single date (24 grams)Click to see complete nutrition facts for Medjool Dates
Raisins 6.8g (27% DV) per 100 gram serving 11.2g (45% DV) per cup, packed (165 grams) 9.9g (40% DV) per cup, not packed (145 grams) Click to see complete nutrition facts for Raisins
Zante Currants 6.8g (27% DV) per 100 gram serving 9.8g (39% DV) per cup (144 grams) Click to see complete nutrition facts for Currants
    1. USDA National Nutrient Database for Standard Reference, Release 27.
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