High-fiber fruits

Fruits ranked by fiber per serving, with the soluble and insoluble split.

Fruits ranked by fiber per serving
#	Food	Serving	Fiber	% DV	Soluble · insoluble
1	Raspberries1 cup	1 cup	8 g	29%
2	Blackberries1 cup	1 cup	7.6 g	27%	No split data
3	Gooseberries1 cup	1 cup	6.5 g	23%
4	Persimmon1 fruit	1 fruit	6 g	21%
5	Pear1 medium	1 medium	5.5 g	20%
6	Apple1 medium	1 medium	4.4 g	16%
7	Passion fruit2 fruits	2 fruits	3.7 g	13%	No split data
8	Goji berries, dried1 oz (5 tbsp)	1 oz (5 tbsp)	3.6 g	13%	No split data
9	Figs, dried¼ cup	¼ cup	3.6 g	13%
10	Plantain, cooked1 cup, sliced, boiled	1 cup, sliced, boiled	3.6 g	13%	No split data
11	Blueberries1 cup	1 cup	3.6 g	13%
12	Pomegranate½ cup, arils	½ cup, arils	3.5 g	13%	No split data
13	Prunes5 prunes, pitted	5 prunes, pitted	3.4 g	12%
14	Avocado⅓ medium	⅓ medium	3.4 g	12%
15	Dates2 dates, pitted	2 dates, pitted	3.2 g	11%
16	Cherries1 cup, pitted	1 cup, pitted	3.2 g	11%
17	Dragon fruit1 cup, cubes	1 cup, cubes	3.2 g	11%
18	Banana1 medium	1 medium	3.1 g	11%
19	Orange1 medium	1 medium	3.1 g	11%
20	Guava1 fruit	1 fruit	3 g	11%
21	Strawberries1 cup, halves	1 cup, halves	3 g	11%
22	Figs, fresh2 medium	2 medium	2.9 g	10%
23	Mango1 cup, pieces	1 cup, pieces	2.6 g	9%
24	Papaya1 cup, pieces	1 cup, pieces	2.5 g	9%
25	Apricots, dried¼ cup	¼ cup	2.4 g	9%
26	Nectarine1 medium	1 medium	2.4 g	9%
27	Peach1 medium	1 medium	2.3 g	8%
28	Pineapple1 cup, chunks	1 cup, chunks	2.3 g	8%
29	Rhubarb1 cup, diced, raw	1 cup, diced, raw	2.2 g	8%
30	Cranberries, dried¼ cup	¼ cup	2.1 g	8%	No split data
31	Kiwi1 fruit	1 fruit	2.1 g	8%
32	Apricots3 apricots	3 apricots	2.1 g	8%
33	Raisins¼ cup	¼ cup	1.6 g	6%
34	Mandarin orange1 medium	1 medium	1.6 g	6%
35	Grapefruit½ medium	½ medium	1.4 g	5%
36	Grapes1 cup	1 cup	1.4 g	5%
37	Cantaloupe1 cup, cubes	1 cup, cubes	1.4 g	5%
38	Honeydew melon1 cup, diced	1 cup, diced	1.4 g	5%
39	Clementine1 fruit	1 fruit	1.3 g	5%
40	Applesauce, unsweetened½ cup	½ cup	1.3 g	5%	No split data
41	Lychee10 lychees	10 lychees	1.2 g	4%
42	Gold kiwi1 fruit	1 fruit	1.1 g	4%
43	Mango, dried¼ cup	¼ cup	1 g	4%
44	Plum1 plum	1 plum	0.9 g	3%
45	Watermelon1 cup, diced	1 cup, diced	0.6 g	2%
46	Olives, green5 olives	5 olives	0.5 g	2%
47	Olives, black5 large	5 large	0.4 g	1%

Tip. Eat the skin where you can, and choose whole fruit over juice, which loses most of its fiber.

Questions

Which fruits have the most fiber?

Per serving: raspberries (8 g in 1 cup), blackberries (7.6 g in 1 cup) and gooseberries (6.5 g in 1 cup).

Which fruits are high in fiber?

4 of the 47 have at least 5.6 g per serving, 20% of the Daily Value, which counts as high in fiber: raspberries, blackberries, gooseberries and persimmon.

Which fruits have the most soluble fiber?

Per serving: pear (2 g), gooseberries (1.8 g) and prunes (1.6 g). Soluble fiber helps with cholesterol and blood sugar.

Fiber per serving from USDA FoodData Central. Soluble and insoluble amounts are estimates. % DV is out of the 28 g Daily Value.