High-Fiber Fruits: 24 Fruits Ranked by Fiber per Serving

How This List Works

Every fruit here comes with one number: grams of fiber in a normal serving. The numbers are from USDA FoodData Central, the U.S. government’s food database, rounded to one decimal place.

Two things to keep in mind:

• Servings differ. A cup of berries, one pear, a quarter cup of dried figs. The table says which, so you can compare like with like.
• Keep the skin on. MedlinePlus, the U.S. National Library of Medicine’s health site, says peeling fruits and vegetables reduces the fiber you get. The apple below is with its skin.

For context, most adults should aim for 21 to 38 grams of fiber a day, and the average American eats about 16. (Find your number.)

The Highest-Fiber Fruits

The top 10, fresh and dried together:

Food	Serving	Fiber
Raspberries	1 cup	8.0 g
Blackberries	1 cup	7.6 g
Persimmon (Japanese)	1 fruit	6.0 g
Pear	1 medium	5.5 g
Avocado (California)	½ fruit	4.6 g
Apple, with skin	1 medium	4.4 g
Figs, dried	¼ cup	3.7 g
Blueberries	1 cup	3.6 g
Pomegranate seeds (arils)	½ cup	3.5 g
Prunes (dried plums)	5 prunes	3.4 g

Berries

Raspberries and blackberries are the stars of the fruit world. A cup of either has around 8 grams, more than most fruits on this page.

Food	Serving	Fiber
Raspberries	1 cup	8.0 g
Blackberries	1 cup	7.6 g
Blueberries	1 cup	3.6 g
Strawberries	1 cup	2.9 g

Frozen berries are an easy way to keep them around all year.

Pears, Apples and Other Everyday Fruit

Food	Serving	Fiber
Persimmon (Japanese)	1 fruit	6.0 g
Pear	1 medium	5.5 g
Avocado (California)	½ fruit	4.6 g
Apple, with skin	1 medium	4.4 g
Pomegranate seeds (arils)	½ cup	3.5 g
Cherries, sweet	1 cup	3.2 g
Orange	1 fruit	3.1 g
Banana	1 medium	3.1 g
Guava	1 fruit	3.0 g
Mango	1 cup	2.6 g
Pineapple	1 cup	2.3 g
Peach	1 medium	2.2 g
Kiwi (green)	1 fruit	2.1 g
Passion fruit (purple)	1 fruit	1.9 g
Grapes	1 cup	1.4 g

A few surprises in there. Persimmons and pears beat apples. Avocado, which most of us treat as a vegetable, is a fruit with plenty of fiber. Passion fruit has a lot of fiber for its weight, but one fruit is small, so it adds up to less.

Dried Fruit

Food	Serving	Fiber
Figs, dried	¼ cup	3.7 g
Prunes (dried plums)	5 prunes	3.4 g
Medjool dates	2 dates	3.2 g
Apricots, dried	¼ cup	2.4 g
Raisins	¼ cup	1.6 g

Drying takes the water out, so the fiber is packed into less fruit. Grapes have about 0.9 grams of fiber per 100 grams. Raisins have about 4.5. Dried figs are denser still: a quarter cup has more fiber than a whole orange.

Small servings go a long way here, so measure your first few.

Whole Fruit vs. Juice

Juice leaves most of the fiber behind:

Whole fruit	Fiber	Juice	Fiber
1 medium apple, with skin	4.4 g	1 cup apple juice, unsweetened	0.5 g
1 orange	3.1 g	1 cup orange juice	0.5 g

If you drink juice every morning, swapping it for the whole fruit is one of the easiest fiber wins there is.

Easy Ways to Eat More Fruit Fiber

• Berries on everything. Oatmeal, yogurt, cereal, a smoothie.
• A pear or apple for a snack, skin on.
• Whole fruit instead of juice, at least some days.
• A few dried figs or prunes in your bag for later.
• Go slowly. MedlinePlus says to add fiber gradually over a few weeks and drink plenty of fluids. The 30-Day Fiber Ramp shows you how.

Want more than fruit? The high-fiber foods list covers beans, grains, vegetables, nuts and seeds, and the high-fiber vegetables list goes deeper on vegetables.