Which has more fiber, oranges or bananas?

November 3, 2025 •

4 min read

According to the Mayo Clinic, a medium banana (118g) and a medium orange (140g) both contain 3.0 grams of total dietary fiber. However, this simple fact doesn't tell the whole story when comparing which has more fiber, oranges or bananas, as the types of fiber differ and serving sizes vary.

Quick Summary

This article compares the fiber content of oranges and bananas, detailing how serving size, fiber types (soluble and insoluble), and overall nutritional profiles influence their health benefits. It clarifies the common misconception about which fruit provides more fiber.

Key Points

Similar Total Fiber: A medium banana and a medium orange contain a similar total amount of fiber, around 3 grams.
Different Fiber Types: Bananas are richer in soluble fiber, which helps with blood sugar and cholesterol control, while oranges contain more insoluble fiber in their pulp, which aids digestion.
Whole Fruit is Best: To get the most fiber, especially the insoluble type from oranges, you must eat the whole fruit rather than just drinking the juice.
Varied Health Benefits: The different fiber compositions and other nutrients mean that each fruit offers unique health benefits, from promoting regularity to supporting heart health.
Variety is Key: For a balanced intake of both soluble and insoluble fiber, incorporating both oranges and bananas into your diet is the most effective strategy.
Complementary Nutrients: While fiber is similar, oranges offer much more Vitamin C, and bananas are higher in potassium and carbohydrates.

Comparing the Total Fiber Content

While a direct comparison of a medium banana and a medium orange reveals a similar total fiber count, a closer look at serving sizes and types of fiber offers a more nuanced perspective. A medium banana (118g) provides approximately 3 grams of fiber, while a medium orange (140g) also contains around 3 grams. However, a larger orange may provide slightly more fiber, with some sources indicating up to 4 grams for a large fruit. The key difference lies in the types of fiber each fruit provides.

Soluble vs. Insoluble Fiber

Bananas and oranges each offer a different balance of soluble and insoluble fiber, both of which are important for health.

Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in your gut. It helps lower blood cholesterol and blood sugar levels. Bananas are generally richer in soluble fiber than oranges.
Insoluble Fiber: This fiber does not dissolve and adds bulk to your stool, which helps promote regular bowel movements and prevents constipation. Oranges tend to have more insoluble fiber, particularly in the pulp and membranes, which is why eating the whole orange is more beneficial than just drinking the juice.

Why the Whole Fruit Matters

For both fruits, eating the whole fruit is crucial for maximizing fiber intake. Fruit juices often strip away most of the dietary fiber, leaving only the sugar. This is particularly important for oranges, where the fibrous membranes and pulp contain a significant amount of insoluble fiber. When you eat a whole orange, you consume both the juice and the fibrous parts, getting a more complete nutritional profile.

Health Benefits of Fiber from Oranges and Bananas

Both oranges and bananas are excellent sources of dietary fiber and contribute to a healthy diet in different ways. The fiber in both fruits helps to support digestive health, aid in weight management by promoting a feeling of fullness, and regulate blood sugar levels. However, their unique fiber compositions and other nutritional elements provide distinct advantages.

Benefits of Orange Fiber

The insoluble fiber in oranges, primarily in the pulp, acts as a natural laxative, which is beneficial for preventing constipation. Beyond fiber, oranges are famously packed with vitamin C, a powerful antioxidant that supports the immune system. This makes oranges a great choice for a boost in immunity and digestive regularity.

Benefits of Banana Fiber

The higher soluble fiber content in bananas makes them effective at regulating blood sugar and lowering cholesterol levels. This makes bananas a smart choice for individuals managing these health concerns. Additionally, bananas contain prebiotics, which are carbohydrates that feed the good bacteria in your gut, further promoting a healthy microbiome.

Nutritional Comparison: Orange vs. Banana

To provide a clearer picture, here is a comparison of the nutritional content for a medium banana and a medium orange. This table highlights key differences beyond just fiber.


Nutrient	Medium Banana (~118g)	Medium Orange (~131g)
Fiber	3.0 g	2.8 g
Calories	112 kcal	65 kcal
Potassium	451 mg	232 mg
Vitamin C	12% DV	106% DV
Sugar	15 g	9 g
Carbohydrates	28.8 g	16.5 g

How to Incorporate More Fiber

To get the benefits from both types of fiber, it's a great idea to include both bananas and oranges in your diet. Here are some simple ways to increase your fiber intake:

Smoothies: Blend a banana and some orange slices for a fiber-rich and flavorful smoothie.
Breakfast Bowl: Add sliced bananas or orange segments to your morning oatmeal or yogurt.
Snacks: Eat a whole orange as a mid-day snack, or carry a banana for a quick energy boost.
Salads: Toss segments of orange into a fresh green salad for a citrusy twist.
Baked Goods: Use mashed bananas in muffins or bread for added moisture and fiber.

Practical Tips for Fiber Consumption

It's important to increase your fiber intake gradually to avoid digestive discomfort. As you add more fiber-rich foods like oranges and bananas to your diet, be sure to also drink plenty of fluids. Water is essential to help fiber move through your digestive system effectively. A well-hydrated system, combined with a variety of fiber sources, will ensure you get the maximum benefit from your fruit intake.

Conclusion: Which has more fiber, oranges or bananas?

When comparing them by weight, the fiber content of oranges and bananas is surprisingly similar, around 3 grams for a standard-sized fruit. The real distinction lies in the type of fiber they offer: bananas provide more soluble fiber, which helps regulate blood sugar and cholesterol, while oranges offer more insoluble fiber in their membranes, which aids in digestion and regularity. For the best results, consuming a variety of fruits like both bananas and oranges ensures you get a healthy balance of both fiber types along with a wide range of other essential nutrients.

Authoritative Source

For more in-depth information on dietary fiber recommendations and high-fiber foods, you can visit the Mayo Clinic's guide on high-fiber foods.

Frequently Asked Questions

No, while both contain dietary fiber, the composition differs. Bananas have a higher ratio of soluble fiber, which helps regulate blood sugar. Oranges contain more insoluble fiber, especially in the pulp, which promotes regular digestion.

An orange, particularly when eaten whole, is generally better for constipation due to its higher amount of insoluble fiber, which adds bulk to stool and helps it pass more easily. However, a banana's fiber can also aid in digestive health.

Yes, it is highly recommended to eat the pulp and membranes of an orange, as this is where the majority of the insoluble fiber is located. Drinking only orange juice removes this beneficial fiber.

You can add sliced bananas or orange segments to oatmeal, yogurt, or smoothies. Eating the whole fruit as a snack is also an excellent way to boost your daily fiber intake.

Yes, unripe, or green, bananas contain resistant starch, a type of fiber that your body does not digest and can function as insoluble fiber. As a banana ripens, some of this resistant starch converts to sugar.

Most orange juice contains very little to no fiber, as the juicing process typically removes the pulp and membranes where the fiber resides. For fiber benefits, always choose the whole fruit.

A medium-sized banana provides about 3 grams of fiber, which is a good contribution to the recommended daily intake of 25-35 grams. While not the highest fiber fruit, it's a solid source.