Which fruits have high fiber? A guide to top fiber-rich fruits

October 4, 2025 •

4 min read

Did you know that a single cup of raspberries contains about 8 grams of fiber, making them a powerhouse for digestive health? Knowing which fruits have high fiber is an essential part of cultivating a nutritious diet that supports your overall well-being.

Quick Summary

Explore a variety of fiber-packed fruits, from tropical options like passion fruit and guava to common favorites such as pears and berries. Learn how these foods support digestive health and offer simple ways to increase your daily fiber intake naturally.

Key Points

High-fiber superstars: Passion fruit, guava, avocados, raspberries, and blackberries are among the highest fiber fruits per serving.
Don't peel your fruits: The skin of apples, pears, and kiwis contains a large portion of their fiber, so eating them whole is best.
Understand fiber types: Soluble fiber in fruits like apples helps lower cholesterol, while insoluble fiber in berries aids regularity.
Choose whole fruit over juice: Opting for whole fruit ensures you get all the dietary fiber, as juicing removes most of it.
Mindful dried fruit consumption: While high in fiber, dried fruits are also calorie- and sugar-dense, so portion control is key.
Incorporate fruit creatively: Boost fiber intake by adding high-fiber fruits to breakfast bowls, salads, and snacks throughout the day.

Understanding Dietary Fiber: Soluble vs. Insoluble

Dietary fiber is a type of carbohydrate derived from plant foods that the body cannot digest. Instead, it passes through the digestive system largely intact, providing significant health benefits. There are two main types, both important for optimal health:

Soluble Fiber: This type dissolves in water to form a gel-like substance in the digestive tract. It helps to slow down digestion, which can assist in regulating blood sugar and lowering cholesterol levels. Good fruit sources of soluble fiber include apples, pears, and citrus fruits.
Insoluble Fiber: This fiber does not dissolve in water and adds bulk to your stool, which is crucial for promoting regular bowel movements and preventing constipation. Insoluble fiber is often found in the skins and seeds of fruits, like berries and avocados.

Fresh Fruits with Exceptional Fiber Content

Adding a variety of fresh, high-fiber fruits to your diet is a delicious and effective way to meet your daily requirements, which are approximately 25 grams for women and 38 grams for men. Here are some of the best choices:

Berries

These small, colorful fruits are packed with fiber and antioxidants, vitamins, and minerals.

Raspberries: Often considered the top fiber fruit, one cup of raspberries provides a substantial 8 grams of fiber.
Blackberries: A close second to raspberries, a cup of blackberries contains nearly 8 grams of fiber.
Blueberries: These bite-sized berries offer about 4 grams of fiber per cup.
Strawberries: A cup of sliced strawberries contains approximately 3 grams of fiber.

Exotic & Tropical Fruits

Expand your palate with these tropical options that offer a unique fiber boost.

Passion Fruit: Topping the charts, one cup of passion fruit contains an impressive 24 grams of fiber. Even a smaller, quarter-cup serving offers a significant amount.
Guava: This tropical fruit offers around 9 grams of fiber per cup, with the seeds being edible and fiber-rich.
Kiwi: A single cup of sliced kiwi provides about 5 grams of fiber, along with vitamin C and antioxidants.

Everyday Favorites

These common and convenient fruits can be easily added to your daily routine.

Avocado: A medium-sized avocado contains about 10 grams of fiber, in addition to heart-healthy monounsaturated fats.
Pears: Enjoying a medium pear with the skin provides approximately 5.5 grams of fiber, a combination of soluble and insoluble.
Apples: For an excellent fiber source, eat a medium apple with the skin on, which contains about 4 grams. Peeled apples contain significantly less fiber.
Oranges: A medium-sized orange contains roughly 3 grams of fiber, concentrated primarily in the pulp.

The Fiber Power of Dried Fruits

Dried fruits are a convenient, portable snack, but it's important to consider their concentrated nature. The drying process removes water, which means the fiber and sugar content become more concentrated. This makes them more calorie-dense than their fresh counterparts. Therefore, while they are high in fiber, they should be consumed in moderation.

Prunes: Dried plums, or prunes, are well-known for aiding digestion, offering about 7 grams of fiber per 100 grams.
Dried Figs: A 100-gram serving of dried figs can contain nearly 10 grams of fiber.
Dried Dates: These sweet fruits provide about 7 grams of fiber per 100 grams.

Fresh vs. Dried Fruit: A Fiber Comparison

To highlight the difference in nutrient concentration, here is a comparison of fresh versus dried fruit nutritional values per 100 grams:


Nutrient	Fresh Grapes (100g)	Raisins (Dried Grapes, 100g)
Calories	69	299
Sugar	15g	59g
Fiber	1-3g	3.7-9.8g

Simple Ways to Increase Fruit Fiber in Your Diet

Integrating more high-fiber fruits into your daily meals is simple and delicious:

Eat the skin: For fruits like apples, pears, and kiwi, a significant portion of the insoluble fiber is in the skin. Wash them thoroughly and eat them whole.
Swap juice for whole fruit: Juicing removes the fiber, leaving behind a sugary drink. Opt for the whole fruit to get the full nutritional benefits.
Add to meals: Sprinkle berries on oatmeal or yogurt, add sliced apples and pears to salads, or use mashed avocado in sandwiches and dips.
Snack on dried fruit: Use small, portion-controlled amounts of dried fruits like prunes or figs for a quick and easy snack.

Conclusion: Adding High-Fiber Fruits to Your Plate

Including a variety of fresh and, in moderation, dried fruits is a smart and tasty way to increase your dietary fiber intake. From the high-fiber superstars like passion fruit and berries to everyday staples like apples and pears, these fruits offer a range of health benefits, including improved digestion, cholesterol reduction, and better blood sugar control. By incorporating these simple tips and making conscious choices, you can easily boost your nutrition and support your body's long-term health.

For more information on the health benefits of dietary fiber, you can visit the Mayo Clinic website.

Frequently Asked Questions

Fruits that are both high in fiber and relatively low in sugar include avocados, raspberries, blackberries, and strawberries. They offer a good fiber boost without a major spike in sugar.

Gram for gram, dried fruit often contains more fiber than fresh fruit because the nutrients are concentrated after water is removed. However, this also means dried fruits are more calorie- and sugar-dense, so fresh fruit is often the better choice for hydration and overall nutrition.

Yes, peeling an apple significantly reduces its fiber content. Much of an apple's insoluble fiber is found in the skin, so eating the fruit with the skin is recommended for maximum benefit.

To add more fruit fiber, eat whole fruits instead of juice, incorporate sliced fruits into oatmeal and yogurt, and snack on high-fiber options like berries and apples with skin.

When fruit is blended into a smoothie, it retains all its fiber, unlike juicing which removes it. Blending can even make the fiber easier to digest for some individuals.

Soluble fiber, found in the flesh of fruits like apples and pears, forms a gel that helps lower cholesterol and blood sugar. Insoluble fiber, found in the skins and seeds of many fruits, adds bulk to stool and promotes regularity.

Yes, prunes (dried plums) are widely known for their laxative effects due to a combination of high insoluble fiber and a natural sugar alcohol called sorbitol, which aids digestion.

Avocado is a surprising source of high fiber, with one medium fruit containing around 10 grams. It also provides healthy fats, making it a nutrient-dense choice.