33 Fruits High in Fiber

Written by Daisy Whitbread, MScN
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: Kiwifruit
Fiber in 100gPer fruit (69g)Per cup, slices (180g)
3g (12% DV)2.1g (8% DV)5.4g (22% DV)
Kiwifruit Health Benefits.
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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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Click each heading below for more information from HealthAliciousNess.com

Elderberries 7g (28% DV) per 100 gram serving10.2g (41% DV) per cup (145 grams)Click to see complete nutrition facts for Elderberries
Gooseberries 4.3g (17% DV) per 100 gram serving6.5g (26% DV) per cup (150 grams)Click to see complete nutrition facts for Gooseberries
Bread Fruit 4.9g (20% DV) per 100 gram serving4.7g (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 serving6.8g (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 serving4.6g (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 serving2.5g (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 serving1.6g (6% DV) per fruit (58 grams)Click to see complete nutrition facts for Lemons and Limes
Plantains 2.3g (9% DV) per 100 gram serving4.1g (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 serving0.9g (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 serving0.3g (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 serving2.3g (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 serving1.7g (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 serving4.9g (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 serving0.5g (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 serving1.1g (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 serving11.2g (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 serving9.8g (39% DV) per cup (144 grams)Click to see complete nutrition facts for Currants

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Data Sources and References

    1. USDA National Nutrient Database for Standard Reference, Release 27.