Do Fruits Have Less Fiber Than Vegetables?

January 12, 2026 •

4 min read

According to the Dietary Guidelines for Americans, most people do not consume the recommended daily intake of fiber, and a common misconception is that fruits are less fibrous than their vegetable counterparts. The reality is that the fiber content can vary drastically within each food category, with some fruits being surprisingly high in fiber, often rivaling or exceeding certain vegetables.

Quick Summary

This article explores the fiber content of various fruits and vegetables, debunking the myth that fruits are inherently lower in fiber. It provides a detailed comparison, highlights some of the highest-fiber options in both groups, and explains how to maximize fiber intake for better digestive health.

Key Points

Fiber Varies by Type: The amount of fiber depends on the specific fruit or vegetable, not the entire food category.
Highest-Fiber Fruits: Some fruits, like raspberries and avocados, contain more fiber per serving than many common vegetables.
Don't Judge a Book by Its Cover: While many vegetables are known for fiber, the presence of specific high-fiber fruits changes the narrative.
Eat the Skin for Maximum Fiber: The peel of fruits like apples and pears is rich in fiber and should be eaten when possible.
Variety is Key: Eating a mix of both fruits and vegetables provides a wide array of nutrients and different types of fiber necessary for complete health.
Beware of Juicing: Juicing removes most of the dietary fiber, so whole produce is always the better choice for fiber intake.

Comparing Fiber in Fruits and Vegetables: It's Not a Simple Answer

While many assume vegetables are the unequivocal champions of fiber, the comparison is more nuanced. The fiber content is highly dependent on the specific type of produce, as well as how it is prepared and consumed. For example, a handful of raspberries can pack more fiber than a cup of leafy lettuce. The key takeaway is to focus on including a wide variety of both in your diet, rather than pitting them against each other.

The Highest-Fiber Fruits Might Surprise You

When it comes to fruit, the old saying "eat the rainbow" also applies to fiber. Several fruits offer exceptionally high amounts of dietary fiber per serving. Consuming the peel is often crucial, as this is where a significant amount of fiber is concentrated.

Raspberries: At 8 grams per cup, raspberries are one of the most fiber-dense fruits you can eat.
Blackberries: A cup of blackberries contains 7.6 grams of fiber, making them an excellent choice.
Pears: A medium pear with its skin on provides about 5.5 grams of fiber.
Apples: A medium apple with the skin offers almost 5 grams of fiber.
Avocados: Yes, a fruit! A single avocado contains approximately 10 grams of fiber, depending on its size.

The Top Contenders in the Vegetable Category

Vegetables offer a broad spectrum of fiber, ranging from high to low. Root vegetables, legumes, and cruciferous types are often the best sources. Cooking methods can sometimes affect fiber content, but generally, most vegetables retain a good portion.

Artichokes: A medium-sized artichoke boasts an impressive 10 grams of fiber.
Split Peas: One cup of cooked split peas contains a whopping 16.3 grams of fiber, though they are technically legumes.
Lentils: A cup of cooked lentils provides 15.6 grams of fiber.
Brussels Sprouts: A single cup of cooked Brussels sprouts offers 4.1 grams of fiber.
Broccoli: A cup of chopped broccoli contains around 2.4 grams of fiber.

Fruit vs. Vegetable Fiber Comparison Table

To illustrate the variability, here is a comparison of common fruits and vegetables, showing that the idea of one group having 'less' fiber is overly simplistic.


Food (1 cup serving)	Type	Fiber (grams)	Notes
Raspberries	Fruit	8.0	Exceptionally high for a fruit
Avocado	Fruit	~10.0 (1 avocado)	Very high fiber fruit
Artichoke	Vegetable	10.0 (1 medium)	A fiber powerhouse
Broccoli, chopped	Vegetable	2.4	Solid fiber source
Strawberries	Fruit	3.0	Good fiber content
Spinach, cooked	Vegetable	4.3	Higher than many fruits
Apple, with skin	Fruit	4.8	High fiber, especially with skin
Sweet Potato	Vegetable	~4.0 (1 medium)	With skin on

The Importance of Variety for Overall Health

Focusing on a single food group for fiber is a mistake. Both fruits and vegetables provide a mix of soluble and insoluble fiber, which are essential for different aspects of digestive health. Soluble fiber helps lower cholesterol and blood sugar, while insoluble fiber adds bulk to stool and promotes regularity. By eating a mix, you ensure your body gets the full spectrum of benefits.

Furthermore, fruits and vegetables offer a diverse range of vitamins, minerals, and antioxidants that work together to support overall health. While vegetables may have a slight edge in nutrient density per calorie and lower sugar content, fruits often contain more antioxidants. Therefore, a balanced diet rich in both is the most effective approach for optimal nutrition and gut health.

How to Maximize Fiber Intake from Produce

To get the most fiber, follow these tips:

Eat Whole Produce: Avoid juicing, which removes most of the fiber. Whole fruits and vegetables are best.
Keep the Skin On: The skins of apples, pears, and potatoes contain a high concentration of fiber. Wash them well and eat them whole.
Choose High-Fiber Varieties: Opt for raspberries, pears, and avocados among fruits. For vegetables, choose artichokes, legumes, and cruciferous vegetables.
Add it to Meals: Incorporate fiber-rich produce into every meal. Add berries to your oatmeal, spinach to your smoothie, or beans to your salad.

Conclusion

To answer the question, "do fruits have less fiber than vegetables?," the answer is not a simple yes or no. The fiber content varies widely within each group, and some fruits are richer in fiber than many vegetables. Instead of focusing on which group is "better," a more productive approach is to appreciate the unique nutritional contributions of both. A diverse, plant-based diet that includes plenty of whole fruits and vegetables is the most reliable way to meet your daily fiber needs and support long-term health. A balanced intake ensures you benefit from a wide array of vitamins, minerals, antioxidants, and a healthy mix of both soluble and insoluble fiber. For further nutritional guidelines, refer to the resources from the Harvard T.H. Chan School of Public Health, which offer extensive data on dietary fiber.

Frequently Asked Questions

Neither is inherently better; both fruit and vegetable fiber are beneficial for health. The key is to consume a variety of both to get a mix of soluble and insoluble fiber, which aid different digestive functions.

No, this is a common misconception. Many fruits, such as raspberries, pears (with skin), and avocados, contain as much or even more fiber per serving than several vegetables, like celery or lettuce.

Cooking does not destroy dietary fiber. However, it can soften the fiber, which may make it easier to digest for some. What's more important is to avoid processing methods like juicing, which remove the fiber.

Among commonly consumed fruits, raspberries are exceptionally high, with approximately 8 grams of fiber per cup. Avocados are also extremely high in fiber for their size.

Some of the highest-fiber vegetables and legumes include artichokes, split peas, lentils, and Brussels sprouts. Root vegetables and cruciferous vegetables are generally good sources.

Yes, eating the skin of fruits and vegetables whenever possible is a great way to boost your fiber intake. A significant amount of fiber is stored in the peel of foods like apples, pears, and potatoes.

A varied intake ensures you get different types of dietary fiber—soluble and insoluble—which support different aspects of digestive health. It also provides a broader range of essential vitamins, minerals, and antioxidants.