Best High-Fiber Fruits
Fruit is one of the easiest ways to add fiber to your diet. These are the highest-fiber fruits ranked by how much fiber you actually get per serving — not per 100g, because nobody eats 100g of every fruit.
#1
100% daily
Sapote, mamey, raw
30.1g
per fruit
#2
85% daily
Mammy-apple, , raw
25.4g
per fruit
#3
82% daily
Passion-fruit, , raw
24.5g
per cup
| # | Food | Fiber / 100g |
|---|---|---|
| 1 |
Sapote, mamey, raw
per fruit
|
5.4g
|
| 2 |
Mammy-apple, , raw
per fruit
|
3.0g
|
| 3 |
Passion-fruit, , raw
per cup
|
10.4g
|
| 4 |
Durian, raw or frozen
per fruit
|
3.8g
|
| 5 |
Soursop, raw
per fruit (7" x 5-1/4" dia)
|
3.3g
|
| 6 |
Pears, dried, stewed
per cup, halves
|
6.4g
|
| 7 |
Blueberries, wild, canned
per cup
|
4.9g
|
| 8 |
Melons, casaba, raw
per melon
|
0.9g
|
| 9 |
Figs, dried, uncooked
per cup
|
9.8g
|
| 10 |
Pears, dried, uncooked
per cup, halves
|
7.5g
|
| 11 |
Avocados, raw
per avocado
|
6.7g
|
| 12 |
Guavas, strawberry, raw
per cup
|
5.4g
|
| 13 |
Peaches, dried, uncooked
per cup, halves
|
8.2g
|
| 14 |
Plums, dried, uncooked
per cup, pitted
|
7.1g
|
| 15 |
Dates, deglet noor
per cup, chopped
|
8.0g
|
| 16 |
Pomegranates, raw
per pomegranate (4" dia)
|
4.0g
|
| 17 |
Raisins, seeded
per cup, packed
|
6.8g
|
| 18 |
Raspberries, frozen, red
per cup, thawed
|
4.4g
|
| 19 |
Figs, dried, stewed
per cup
|
4.2g
|
| 20 |
Melons, honeydew, raw
per melon (6" - 7" dia)
|
0.8g
|
| 21 |
Elderberries, raw
per cup
|
7.0g
|
| 22 |
Pears, asian, raw
per fruit 3-3/8" high x 3" diameter
|
3.6g
|
| 23 |
Bananas, dehydrated
per cup
|
9.9g
|
| 24 |
Apricots, dried, uncooked
per cup, halves
|
7.3g
|
| 25 |
Sapodilla, raw
per sapodilla
|
5.3g
|
| 26 |
Blackberries, canned
per cup
|
3.4g
|
| 27 |
Guava sauce, cooked
per cup
|
3.6g
|
| 28 |
Raspberries, canned, red
per cup
|
3.3g
|
| 29 |
Nance, frozen
per cup without pits, thawed
|
7.5g
|
| 30 |
Raspberries, raw
per cup
|
6.5g
|