Which Dried Fruit is Highest in Fiber? A Detailed Nutritional Guide

December 25, 2025 •

4 min read

Most Americans only get about half of the daily recommended fiber intake, a crucial nutrient for digestive and overall health. To help close this nutritional gap, many turn to convenient, nutrient-dense snacks like dried fruit. But which dried fruit is highest in fiber and offers the biggest boost?

Quick Summary

This article examines the fiber content of various dried fruits, comparing figs, prunes, dates, and others. It details the health benefits of high-fiber choices, offers tips for consumption, and outlines potential side effects.

Key Points

Dried figs and dried bananas offer the highest fiber content, with roughly 10 grams per 100-gram serving.
Prunes are highly effective for digestion due to their fiber and natural sorbitol content, which acts as a gentle laxative.
Moderate consumption is essential to avoid digestive discomfort like bloating, especially if you're not used to high-fiber foods.
High-fiber dried fruits support heart health by helping to lower cholesterol and manage blood pressure due to high levels of potassium and soluble fiber.
Incorporate dried fruits into your diet by adding them to oatmeal, yogurt, smoothies, or salads for a simple, tasty fiber boost.
Always check for added sugars when buying dried fruit, as some options contain excessive sweeteners that detract from their health benefits.

Dried fruit can be a surprisingly potent source of dietary fiber, with the dehydration process concentrating nutrients. While several options are excellent choices, two stand out for their exceptional fiber density: dried figs and dried bananas. A 100-gram serving of dried figs contains approximately 9.8-10 grams of fiber, while dried bananas can offer around 10 grams. Other popular choices like prunes and apricots are also significantly high in fiber, making them valuable additions to a balanced diet.

The Top Contenders for Fiber Content

Dried figs consistently rank at the top for fiber content, making them a superb choice for digestive health. Not only are they rich in fiber, but they also contain high amounts of calcium, magnesium, and potassium. This makes them a great option for supporting bone health in addition to regulating bowel movements. Similarly, dried bananas also pack a high amount of fiber. However, it is important to check for added sugars, as some dried banana products are sweetened.

Prunes, or dried plums, are arguably the most well-known dried fruit for digestive benefits. They contain both soluble and insoluble fiber and a natural laxative compound called sorbitol, making them highly effective for regularity. Dried apricots and dates also provide a substantial amount of fiber, along with other essential vitamins and minerals.

Fiber Content Comparison Table

To provide a clearer picture, here is a comparison of the fiber content per 100 grams for some of the most popular dried fruits based on available data:


Dried Fruit	Fiber Content (per 100g)
Figs	~10 grams
Bananas	~10 grams
Goji Berries	~8.8 grams
Apricots	~7-8.1 grams
Prunes	~7-7.1 grams
Dates	~6.7-7 grams
Raisins	~3.3-3.7 grams

Health Benefits of High-Fiber Dried Fruits

The benefits of consuming high-fiber dried fruits extend far beyond just regulating digestion. They are packed with vitamins, minerals, and antioxidants that contribute to overall well-being.

Supporting Digestive Health

The high concentration of fiber in dried fruits helps promote regular bowel movements and can alleviate constipation. Both soluble and insoluble fiber are present, with soluble fiber dissolving in water to form a gel-like substance that aids digestion, while insoluble fiber adds bulk to stool. Figs and prunes are especially beneficial in this regard.

Promoting Heart Health

Many high-fiber dried fruits are rich in potassium, which is essential for maintaining healthy blood pressure levels and heart function. Soluble fiber also helps lower bad LDL cholesterol levels, further supporting cardiovascular health. Prunes and dates are particularly known for these heart-healthy properties.

Aiding in Weight Management

High-fiber foods help you feel full for longer periods, which can reduce overall calorie intake and support weight management goals. Snacking on a few fiber-rich dried fruits can curb cravings and prevent overeating between meals.

Incorporating High-Fiber Dried Fruits into Your Diet

There are many simple ways to add more of these nutrient powerhouses to your daily routine. Try these suggestions to boost your fiber intake effortlessly:

Snack on them plain: A small handful of dried figs, prunes, or apricots makes for a quick and satisfying snack.
Add to breakfast: Chop them up and sprinkle over oatmeal, yogurt, or cereal for natural sweetness and extra fiber.
Use in baking: Incorporate chopped dried fruits into muffins, cookies, or bread recipes.
Blend into smoothies: Dates and figs are excellent for adding natural sweetness and thickness to your morning smoothie.
Toss into salads: Combine chopped dried fruits with nuts, seeds, and leafy greens for a textural contrast and flavor boost.

Potential Side Effects and Precautions

While dried fruits are a healthy addition to most diets, moderation is key. Overconsumption, especially if you are not used to a high-fiber diet, can lead to bloating, gas, and digestive discomfort. This is due to the concentrated fiber and natural sugars that can be fermented by gut bacteria. For individuals with sensitive stomachs or Irritable Bowel Syndrome (IBS), it's important to start with very small portions.

It is also important to remember that dried fruits are calorie-dense and contain concentrated natural sugars. They should be enjoyed in controlled portions as part of a balanced diet, not eaten in large quantities like candy.

Conclusion

For those seeking the dried fruit with the highest fiber content, dried figs and dried bananas are the top performers, with approximately 10 grams per 100-gram serving. However, other options like prunes and apricots are also excellent choices and offer unique nutritional benefits. By understanding the fiber content of various dried fruits and consuming them in moderation, you can enjoy a delicious and effective way to boost your daily fiber intake and support a healthier digestive system. Remember to listen to your body and introduce new high-fiber foods gradually to avoid any discomfort.

For more information on the importance of dietary fiber, visit The Nutrition Source from Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Dried figs and dried bananas are typically the highest in fiber, both containing approximately 10 grams per 100-gram serving.

Yes, dried figs generally contain more fiber per serving than prunes. A 100g serving of dried figs has about 9.8-10g of fiber, while the same amount of prunes has around 7-7.1g.

Yes, consuming too much dried fruit can cause bloating, gas, and digestive discomfort due to its concentrated fiber and sugar content. It is best to increase your intake gradually and consume in moderation.

There is no single recommendation, but dried fruit should be eaten in moderation as part of a balanced diet. A small handful (about 1/4 cup) is a common serving size to help meet your daily fiber goals without overconsuming sugar or calories.

Benefits include improved digestive health, lower cholesterol levels, better blood sugar regulation, and potential weight management. The antioxidants and other nutrients also support heart health and overall wellness.

No, the fiber content varies significantly between different types of dried fruit. While figs and bananas are very high, options like raisins have a lower concentration of fiber per serving.

The sugar in dried fruit is a concentrated, natural sugar. While it is a better alternative to refined sugars, it's still best to consume it in moderation due to its high calorie and sugar density, which can impact blood sugar levels.