Nutrient Ratio Tool
Rank foods high in one nutrient, and low in another nutrient.
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Fruits Highest in Fiber and Lowest in Sugars

111 results
Name
Fiber
Sugars
Ratio
Data source
1
Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal
0.4g (1% DV)
0g (0% DV)
Infinity
Standard Release (Common)
2
Olives (Olives, ripe, canned (small-extra large)) 3 olives
0.2g (1% DV)
0g (0% DV)
Infinity
Standard Release (Common)
3
California Avocados (Avocados, raw, California) 1 cup, pureed
15.6g (56% DV)
0.7g (1% DV)
22.29
Standard Release (Common)
4
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
13.5g (48% DV)
1.3g (3% DV)
10.38
Standard Release (Common)
5
Green Olives (Olives, pickled, canned or bottled, green) 5 olives
0.5g (2% DV)
0.1g (0% DV)
5
Standard Release (Common)
6
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
12.9g (46% DV)
5.6g (11% DV)
2.3
Standard Release (Common)
7
Limes (Limes, raw) 1 fruit (2 inch dia)
1.9g (7% DV)
1.1g (2% DV)
1.73
Standard Release (Common)
8
Rhubarb (Rhubarb, raw) 1 cup, diced
2.2g (8% DV)
1.3g (3% DV)
1.69
Standard Release (Common)
9
Raspberries (Raspberries, raw) 1 cup
8g (29% DV)
5.4g (11% DV)
1.48
Standard Release (Common)
10
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
5.9g (21% DV)
5.3g (11% DV)
1.11
Standard Release (Common)
11
Blackberries (Blackberries, raw) 1 cup
7.6g (27% DV)
7g (14% DV)
1.09
Standard Release (Common)
12
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
24.5g (88% DV)
26.4g (53% DV)
0.93
Standard Release (Common)
13
Cranberries (Cranberries, raw) 1 cup, chopped
4g (14% DV)
4.7g (9% DV)
0.85
Standard Release (Common)
14
Feijoa (Feijoa, raw) 1 cup, pureed
15.6g (56% DV)
19.9g (40% DV)
0.78
Standard Release (Common)
15
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
7g (25% DV)
9.1g (18% DV)
0.77
Standard Release (Common)
16
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
3g (11% DV)
4.3g (9% DV)
0.7
Standard Release (Common)
17
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
7.8g (28% DV)
11.3g (23% DV)
0.69
Standard Release (Common)
18
Kumquats (Kumquats, raw) 1 fruit without refuse
1.2g (4% DV)
1.8g (4% DV)
0.67
Standard Release (Common)
19
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
6g (22% DV)
9.2g (18% DV)
0.65
Standard Release (Common)
20
Abiyuch (Abiyuch, raw) 1/2 cup
6g (22% DV)
9.7g (19% DV)
0.62
Standard Release (Common)
21
Guavas (Guavas, common, raw) 1 cup
8.9g (32% DV)
14.7g (29% DV)
0.61
Standard Release (Common)
22
Red And White Currants (Currants, red and white, raw) 1 cup
4.8g (17% DV)
8.3g (17% DV)
0.58
Standard Release (Common)
23
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
4.4g (16% DV)
8.6g (17% DV)
0.51
Standard Release (Common)
24
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
4.6g (17% DV)
10.1g (20% DV)
0.46
Standard Release (Common)
25
Breadfruit (Breadfruit, raw) 1 cup
10.8g (39% DV)
24.2g (48% DV)
0.45
Standard Release (Common)
26
Rowal (Rowal, raw) 1 cup
14.1g (50% DV)
32.1g (64% DV)
0.44
Standard Release (Common)
27
Strawberries (Strawberries, raw) 1 cup, sliced
3.3g (12% DV)
8.1g (16% DV)
0.41
Standard Release (Common)
28
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
5.4g (19% DV)
16.2g (32% DV)
0.33
Standard Release (Common)
29
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
4.2g (15% DV)
13.1g (26% DV)
0.32
Standard Release (Common)
30
Red Anjou Pears (Pears, raw, red anjou) 1 small
3.8g (14% DV)
12g (24% DV)
0.32
Standard Release (Common)
31
Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
4.3g (16% DV)
13.6g (27% DV)
0.32
Standard Release (Common)
32
Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
4.3g (16% DV)
13.6g (27% DV)
0.32
Standard Release (Common)
33
Pears (Pears, raw) 1 cup, slices
4.3g (16% DV)
13.7g (27% DV)
0.31
Standard Release (Common)
34
Bosc Pear (Pears, raw, bosc (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
4.3g (16% DV)
14.3g (29% DV)
0.3
Standard Release (Common)
35
Pomegranates (Pomegranates, raw) 1 cup
7g (25% DV)
23.8g (48% DV)
0.29
Standard Release (Common)
36
Granny Smith Apples (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
4.7g (17% DV)
16g (32% DV)
0.29
Standard Release (Common)
37
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
6g (22% DV)
21.1g (42% DV)
0.28
Standard Release (Common)
38
Goji berries, dried 5 tbsp
3.6g (13% DV)
12.8g (26% DV)
0.28
Standard Release (Common)
39
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
9.5g (34% DV)
35.2g (70% DV)
0.27
Standard Release (Common)
40
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
4.4g (16% DV)
16.9g (34% DV)
0.26
Standard Release (Common)
41
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
3.6g (13% DV)
14g (28% DV)
0.26
Standard Release (Common)
42
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
4.3g (15% DV)
16.8g (34% DV)
0.26
Standard Release (Common)
43
Blueberries (Blueberries, raw) 1 cup
3.6g (13% DV)
14.7g (29% DV)
0.24
Standard Release (Common)
44
Lime Juice (Lime juice, raw) 1 cup
1g (3% DV)
4.1g (8% DV)
0.24
Standard Release (Common)
45
Soursop (Soursop, raw) 1 cup, pulp
7.4g (27% DV)
30.5g (61% DV)
0.24
Standard Release (Common)
46
Golden Delicious Apples (Apples, raw, golden delicious, with skin) 1 medium
4.1g (14% DV)
17g (34% DV)
0.24
Standard Release (Common)
47
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
3.7g (13% DV)
15.8g (32% DV)
0.23
Standard Release (Common)
48
Cherimoya (Cherimoya, raw) 1 cup, pieces
4.8g (17% DV)
20.6g (41% DV)
0.23
Standard Release (Common)
49
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
3g (11% DV)
13g (26% DV)
0.23
Standard Release (Common)
50
Gala Apples (Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
4g (14% DV)
17.8g (36% DV)
0.22
Standard Release (Common)
51
Papaya (Papayas, raw) 1 cup 1 inch pieces
2.5g (9% DV)
11.3g (23% DV)
0.22
Standard Release (Common)
52
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
4.9g (17% DV)
22.2g (44% DV)
0.22
Standard Release (Common)
53
Apricots (Apricots, raw) 1 cup, halves
3.1g (11% DV)
14.3g (29% DV)
0.22
Standard Release (Common)
54
Bananas (Bananas, raw) 1 cup, sliced
3.9g (14% DV)
18.3g (37% DV)
0.21
Standard Release (Common)
55
Nectarines (Nectarines, raw) 1 cup slices
2.4g (9% DV)
11.3g (23% DV)
0.21
Standard Release (Common)
56
Mulberries (Mulberries, raw) 1 cup
2.4g (9% DV)
11.3g (23% DV)
0.21
Standard Release (Common)
57
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
2.8g (10% DV)
13.4g (27% DV)
0.21
Standard Release (Common)
58
Dried Figs (Figs, dried, uncooked) 3 figs
2.4g (8% DV)
11.5g (23% DV)
0.21
Standard Release (Common)
59
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
2.3g (8% DV)
11.9g (24% DV)
0.19
Standard Release (Common)
60
Clementines (Clementines, raw) 1 fruit
1.3g (4% DV)
6.8g (14% DV)
0.19
Standard Release (Common)
61
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
2.5g (9% DV)
13.2g (26% DV)
0.19
Standard Release (Common)
62
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
2.1g (8% DV)
11.4g (23% DV)
0.18
Standard Release (Common)
63
Figs (Figs, raw) 1 large (2-1/2 inch dia)
1.9g (7% DV)
10.4g (21% DV)
0.18
Standard Release (Common)
64
Fuji Apples (Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
4g (14% DV)
22.4g (45% DV)
0.18
Standard Release (Common)
65
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
2.5g (9% DV)
14g (28% DV)
0.18
Standard Release (Common)
66
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
2.3g (8% DV)
12.9g (26% DV)
0.18
Standard Release (Common)
67
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
3.5g (13% DV)
20.6g (41% DV)
0.17
Standard Release (Common)
68
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
3.2g (12% DV)
19.7g (39% DV)
0.16
Standard Release (Common)
69
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
2.5g (9% DV)
16.1g (32% DV)
0.16
Standard Release (Common)
70
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
1.5g (5% DV)
9.7g (19% DV)
0.15
Standard Release (Common)
71
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
2.5g (9% DV)
16.2g (32% DV)
0.15
Standard Release (Common)
72
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
2.5g (9% DV)
16.8g (34% DV)
0.15
Standard Release (Common)
73
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
5.4g (19% DV)
36.8g (74% DV)
0.15
Standard Release (Common)
74
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
2.3g (8% DV)
16.3g (33% DV)
0.14
Standard Release (Common)
75
Plums (Plums, raw) 1 cup, sliced
2.3g (8% DV)
16.4g (33% DV)
0.14
Standard Release (Common)
76
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
2.1g (7% DV)
15.2g (30% DV)
0.14
Standard Release (Common)
77
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
6.1g (22% DV)
46.6g (93% DV)
0.13
Standard Release (Common)
78
Dates (Deglet Noor) (Dates, deglet noor) 3 dates
1.7g (6% DV)
13.3g (27% DV)
0.13
Standard Release (Common)
79
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
1.4g (5% DV)
11.1g (22% DV)
0.13
Standard Release (Common)
80
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
2.1g (8% DV)
17.7g (35% DV)
0.12
Standard Release (Common)
81
Mangos (Mangos, raw) 1 cup pieces
2.6g (9% DV)
22.5g (45% DV)
0.12
Standard Release (Common)
82
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
1.6g (6% DV)
13.9g (28% DV)
0.12
Standard Release (Common)
83
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
3g (11% DV)
27g (54% DV)
0.11
Standard Release (Common)
84
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
1.4g (5% DV)
13.8g (28% DV)
0.1
Standard Release (Common)
85
Medjool Dates (Dates, medjool) 1 date, pitted
1.6g (6% DV)
16g (32% DV)
0.1
Standard Release (Common)
86
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
2.5g (9% DV)
25.9g (52% DV)
0.1
Standard Release (Common)
87
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
2.5g (9% DV)
28.9g (58% DV)
0.09
Standard Release (Common)
88
Jackfruit (Jackfruit, raw) 1 cup, sliced
2.5g (9% DV)
31.5g (63% DV)
0.08
Standard Release (Common)
89
Zante Currants (Currants, zante, dried) 1 oz handful
1.3g (4% DV)
17.7g (35% DV)
0.07
Standard Release (Common)
90
Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup
2.1g (8% DV)
29g (58% DV)
0.07
Standard Release (Common)
91
Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins
1.2g (4% DV)
16.9g (34% DV)
0.07
Standard Release (Common)
92
Watermelon (Watermelon, raw) 1 cup, balls
0.6g (2% DV)
9.5g (19% DV)
0.06
Standard Release (Common)
93
Canned Prune Juice (Prune juice, canned) 1 cup
2.6g (9% DV)
42.1g (84% DV)
0.06
Standard Release (Common)
94
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
1.4g (5% DV)
23.4g (47% DV)
0.06
Standard Release (Common)
95
Dried Lychees (Litchis, Li Zhi) (Litchis, dried) 1 fruit
0.1g (0% DV)
1.7g (3% DV)
0.06
Standard Release (Common)
96
Grapes (Grapes, american type (slip skin), raw) 1 cup
0.8g (3% DV)
15g (30% DV)
0.05
Standard Release (Common)
97
Golden Seedless Raisins (Raisins, golden, seedless) 1 oz handful
0.9g (3% DV)
18.7g (37% DV)
0.05
Standard Release (Common)
98
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
0.7g (3% DV)
19.1g (38% DV)
0.04
Standard Release (Common)
99
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
2.4g (9% DV)
66.3g (133% DV)
0.04
Standard Release (Common)
100
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
0.7g (3% DV)
20.7g (41% DV)
0.03
Standard Release (Common)
101
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
0.7g (3% DV)
20.7g (41% DV)
0.03
Standard Release (Common)
102
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
0.7g (3% DV)
20.7g (41% DV)
0.03
Standard Release (Common)
103
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
0.7g (3% DV)
21.8g (44% DV)
0.03
Standard Release (Common)
104
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
0.5g (2% DV)
20.8g (42% DV)
0.02
Standard Release (Common)
105
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
1g (4% DV)
47.7g (95% DV)
0.02
Standard Release (Common)
106
Tangerine Juice (Tangerine juice, raw) 1 cup
0.5g (2% DV)
24.5g (49% DV)
0.02
Standard Release (Common)
107
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
0.5g (2% DV)
33.1g (66% DV)
0.02
Standard Release (Common)
108
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
0.5g (2% DV)
35.2g (70% DV)
0.01
Standard Release (Common)
109
Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup
0.5g (2% DV)
35.9g (72% DV)
0.01
Standard Release (Common)
110
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
1g (4% DV)
71.9g (144% DV)
0.01
Standard Release (Common)
111
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
0.2g (1% DV)
22.5g (45% DV)
0.01
Standard Release (Common)