Which fruits are high in fiber?

December 11, 2025 •

4 min read

Most Americans consume less than half of their recommended daily fiber intake, making it crucial to understand which fruits are high in fiber. Incorporating these nutrient-dense options can significantly improve your digestive and overall health with every delicious bite.

Quick Summary

This guide details the fruits highest in fiber, including berries, tropical options, and everyday choices. Learn how incorporating these nutrient-packed foods can support better digestion, heart health, and blood sugar management.

Key Points

Berries are fiber powerhouses: Raspberries and blackberries are among the highest fiber fruits, with 8g and 7.6g per cup, respectively.
Don't peel the skin: For fruits like pears and apples, most of the insoluble fiber is in the skin. Eating it whole significantly increases your intake.
Avocado is a versatile fruit: Technically a fruit, avocado offers about 10g of fiber per cup, plus heart-healthy fats.
Dried fruit is fiber-dense, but watch portions: Dried fruits like prunes concentrate fiber but are also high in sugar, so they should be eaten in moderation.
Variety is key for different fiber types: A mix of fruits provides both soluble and insoluble fiber, which is crucial for optimal digestive health.
Ripeness affects banana fiber: Less ripe, slightly green bananas contain more resistant starch, a type of fiber, than their riper counterparts.

Understanding Dietary Fiber

Dietary fiber is an indigestible carbohydrate found in plant-based foods that is crucial for maintaining good health. It passes through your digestive system mostly intact, performing vital functions along the way. Fiber comes in two main forms: soluble and insoluble.

Soluble fiber dissolves in water, forming a gel-like substance that helps lower cholesterol and blood sugar levels. Excellent fruit sources include apples, bananas, and citrus fruits.
Insoluble fiber does not dissolve and acts like a 'scrubber,' adding bulk to stool and promoting regularity. Pears with skin, berries, and some dried fruits are rich in this type of fiber.

Eating a variety of high-fiber fruits ensures you receive the benefits of both types, promoting a balanced and healthy digestive system.

The Champions of High-Fiber Fruits

Certain fruits stand out for their exceptionally high fiber content, making them excellent additions to your diet.

Berries: Tiny but Mighty

Berries are a fantastic source of fiber, packed with antioxidants and other vitamins.

Raspberries: A single cup of raspberries contains about 8 grams of fiber, making them one of the highest-fiber fruits available.
Blackberries: These gems are not far behind, offering nearly 7.6 grams of fiber per cup.
Blueberries: A cup of blueberries provides around 3.6 grams of fiber, along with anti-inflammatory benefits.
Strawberries: One cup of sliced strawberries contains 3 grams of fiber and a full day's vitamin C.

Tropical Fruit Powerhouses

Don't overlook the impressive fiber content of tropical fruits, which often come with a high concentration of vitamins and unique flavors.

Passion Fruit: This tropical superstar contains a staggering 24.5 grams of fiber per cup, though a smaller serving is more common.
Guava: A single cup of guava offers an impressive 8.9 grams of fiber.
Avocado: While often used in savory dishes, this creamy fruit provides about 10 grams of fiber per cup, along with healthy fats.
Kiwi: With 5.4 grams of fiber per cup, kiwis are a nutrient-dense option that supports digestion.

Everyday Favorites with Plenty of Fiber

Many common fruits also offer a significant fiber boost when consumed regularly.

Pears: A medium pear with the skin on provides approximately 5.5 grams of fiber. The skin contains much of the insoluble fiber.
Apples: Eat a medium apple with the skin to get around 4.5 grams of fiber. Like pears, the skin is key to maximizing fiber intake.
Bananas: A medium banana provides about 3.1 grams of fiber. The riper the banana, the lower the resistant starch (a type of fiber), so a slightly green banana is higher in fiber.
Oranges: A medium orange offers about 3.1 grams of fiber. Unlike juice, eating the whole fruit with its pulp is necessary for the fiber benefits.

Comparison: Fresh vs. Dried Fruits

When comparing fresh and dried fruits, it is important to remember that the drying process removes water, concentrating the fiber and sugar. Dried fruits can offer a powerful fiber punch in a smaller serving, but portion control is essential due to the higher sugar density.


Fruit (Fresh)	Serving Size	Fiber (g)	Fruit (Dried)	Serving Size	Fiber (g)
Prunes	1 cup	3.1	Prunes	1 cup (pitted)	12.4
Apple	1 medium	4.5	Apples	1 cup	~9
Figs	1 cup	~4.1	Dried Figs	1/4 cup	3.7
Apricots	1 cup	3.1	Dried Apricots	7 halves	~2

For instance, while a cup of fresh prunes has a good amount of fiber, a cup of pitted dried prunes has significantly more. However, the portion sizes and calorie counts differ, so consider your overall dietary goals. For optimal health, aim for a balance of fresh fruits, which offer more hydration, and smaller portions of dried fruits.

Making High-Fiber Fruits Part of Your Diet

Incorporating more fiber into your diet can be simple and delicious. Sprinkle raspberries and blackberries over your morning oatmeal or yogurt. Add slices of kiwi and mango to a vibrant fruit salad. Mash up an avocado for a fiber-rich toast topping or blend it into a smoothie. Always remember to drink plenty of water as you increase your fiber intake, as it helps fiber move through the digestive system smoothly and prevents bloating.

Conclusion: The Final Fiber Facts

Selecting which fruits are high in fiber is a straightforward and effective way to improve your overall health. From the high-ranking berries like raspberries and blackberries to the tropical delight of passion fruit, there are many options to choose from. Prioritizing whole, fresh fruits—and eating the skin whenever possible—ensures you get the maximum amount of beneficial fiber. Eating a variety of these fruits can support healthy digestion, manage blood sugar levels, and lower the risk of chronic diseases. By making small, consistent changes, you can easily increase your fiber intake and reap the numerous health benefits. For more information on daily intake recommendations, consult authoritative sources like the Dietary Guidelines for Americans.

Frequently Asked Questions

While a typical cup of passion fruit contains a very high amount of fiber (24.5g), berries like raspberries (8g) and tropical fruits like guava (8.9g) are some of the most fiber-dense per standard serving.

No, blending fruit does not destroy the fiber. When you blend fruit, you still consume the same amount of dietary fiber as you would by eating it whole. However, smoothies often lack the satiating effect of chewing whole fruit.

Yes, dried fruit is a great source of fiber because the nutrients are concentrated. For example, a cup of dried prunes has much more fiber than a cup of fresh prunes. However, the sugar content is also concentrated, so it's important to be mindful of portion sizes.

Bananas contain a decent amount of fiber, with a medium banana providing around 3.1 grams. Unripe bananas are even higher in resistant starch, which functions similarly to fiber.

Raspberries lead the pack with about 8 grams of fiber per cup, closely followed by blackberries at 7.6 grams per cup.

To maximize fiber, eat the whole fruit with its skin whenever edible (e.g., apples, pears). Choosing fruits like berries, avocado, and guava, and incorporating smaller portions of dried fruits, can also help.

Soluble fiber dissolves in water and can help lower cholesterol (found in bananas, apples), while insoluble fiber adds bulk and promotes regularity (found in the skins of pears and apples).