Fruits high in fiber (per serving)
50 fruits ranked by fiber per common serving, from USDA FoodData Central. Avocados, raw leads with 17 g per 1 fruit without skin and seeds (61% of the Daily Value), followed by Pomegranates, raw (11.3 g) and Raspberries, raw (8 g).
Top 10 at a glance
Top 10 fruits highest in fiber
- Avocados, raw (Florida)1 fruit without skin and seeds (304 g) · 365 kcal17 g61% DV
- Pomegranates, raw1 pomegranate (4" dia) (282 g) · 234 kcal11.3 g40% DV
- Raspberries, raw1 cup (123 g) · 64 kcal8 g29% DV
- Blackberries, raw1 cup (144 g) · 62 kcal7.6 g27% DV
- Sugar-apples, (sweetsop) (raw)1 fruit (2-7/8" dia) (155 g) · 146 kcal6.8 g24% DV
- Blueberries, wild (frozen)1 cup, frozen (140 g) · 80 kcal6.2 g22% DV
- Persimmons, japanese (raw)1 fruit (2-1/2" dia) (168 g) · 118 kcal6 g22% DV
- Pears, raw (bosc)1 medium (179 g) · 120 kcal5.5 g20% DV
- Mangos, raw1 fruit without refuse (336 g) · 202 kcal5.4 g19% DV
- Currants, red and white (raw)1 cup (112 g) · 63 kcal4.8 g17% DV
All 50 fruits ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 28 g.
| # | Food | Serving | Fiber (g) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Avocados, raw (Florida) | 1 fruit without skin and seeds (304 g) | 17 | 5.6 | 365 | |
| 2 | Pomegranates, raw | 1 pomegranate (4" dia) (282 g) | 11.3 | 4 | 234 | |
| 3 | Raspberries, raw | 1 cup (123 g) | 8 | 6.5 | 64 | |
| 4 | Blackberries, raw | 1 cup (144 g) | 7.6 | 5.3 | 62 | |
| 5 | Sugar-apples, (sweetsop) (raw) | 1 fruit (2-7/8" dia) (155 g) | 6.8 | 4.4 | 146 | |
| 6 | Blueberries, wild (frozen) | 1 cup, frozen (140 g) | 6.2 | 4.4 | 80 | |
| 7 | Persimmons, japanese (raw) | 1 fruit (2-1/2" dia) (168 g) | 6 | 3.6 | 118 | |
| 8 | Pears, raw (bosc) | 1 medium (179 g) | 5.5 | 3.1 | 120 | |
| 9 | Mangos, raw | 1 fruit without refuse (336 g) | 5.4 | 1.6 | 202 | |
| 10 | Currants, red and white (raw) | 1 cup (112 g) | 4.8 | 4.3 | 63 | |
| 11 | Apples, raw (without skin, cooked, microwave) | 1 cup slices (170 g) | 4.8 | 2.8 | 95 | |
| 12 | Strawberries, frozen (unsweetened) | 1 cup, thawed (221 g) | 4.6 | 2.1 | 77 | |
| 13 | Pears, asian (raw) | 1 fruit 2-1/4" high x 2-1/2" dia (122 g) | 4.4 | 3.6 | 51 | |
| 14 | Blueberries, frozen (unsweetened) | 1 cup, unthawed (155 g) | 4.2 | 2.7 | 79 | |
| 15 | Plantains, green (fried) | 1 cup (118 g) | 4.1 | 3.5 | 365 | |
| 16 | Cranberries, raw | 1 cup, chopped (110 g) | 4 | 3.6 | 51 | |
| 17 | Oranges, raw (Florida) | 1 fruit (2-5/8" dia) (141 g) | 3.4 | 2.4 | 65 | |
| 18 | Plantains, yellow (raw) | 1 cup, sliced (148 g) | 3.1 | 2.1 | 181 | |
| 19 | Guavas, common (raw) | 1 fruit, without refuse (55 g) | 3 | 5.4 | 37 | |
| 20 | Cherries, sweet (raw) | 1 cup, with pits, yields (138 g) | 2.9 | 2.1 | 87 | |
| 21 | Figs, dried (uncooked) | 1 oz (28 g) | 2.8 | 9.8 | 71 | |
| 22 | Papayas, raw | 1 fruit, small (157 g) | 2.7 | 1.7 | 68 | |
| 23 | Carambola, (starfruit) (raw) | 1 medium (3-5/8" long) (91 g) | 2.5 | 2.8 | 28 | |
| 24 | Cherries, sour (red, raw) | 1 cup, without pits (155 g) | 2.5 | 1.6 | 78 | |
| 25 | Apricots, raw | 1 cup, halves (155 g) | 2.3 | 1.5 | 74 | |
| 26 | Pineapple, raw (extra sweet variety) | 1 cup, chunks (165 g) | 2.3 | 1.4 | 84 | |
| 27 | Peaches, yellow (raw) | 1 medium (2-2/3" dia) (150 g) | 2.2 | 1.5 | 58 | |
| 28 | Nectarines, raw | 1 medium (2-1/2" dia) (142 g) | 2.1 | 1.5 | 62 | |
| 29 | Kiwifruit, green (raw) | 1 fruit (2" dia) (69 g) | 2.1 | 3 | 42 | |
| 30 | Bananas, raw | 1 medium (7" to 7-7/8" long) (118 g) | 2 | 1.7 | 105 | |
| 31 | Grapefruit, raw (pink and red, all areas) | 0.5 fruit (3-3/4" dia) (123 g) | 2 | 1.6 | 52 | |
| 32 | Raisins, seeded | 1 oz (28 g) | 1.9 | 6.8 | 84 | |
| 33 | Limes, raw | 1 fruit (2" dia) (67 g) | 1.9 | 2.8 | 20 | |
| 34 | Passion-fruit, (granadilla) (purple, raw) | 1 fruit without refuse (18 g) | 1.9 | 10.4 | 17 | |
| 35 | Plums, dried (prunes) (uncooked) | 1 oz (28 g) | 1.8 | 6.3 | 68 | |
| 36 | Lemons, raw (without peel) | 1 fruit (2-1/8" dia) (58 g) | 1.6 | 2.8 | 17 | |
| 37 | Dates, medjool | 1 date, pitted (24 g) | 1.6 | 6.7 | 66 | |
| 38 | Tangerines, (mandarin oranges) (raw) | 1 medium (2-1/2" dia) (88 g) | 1.6 | 1.8 | 47 | |
| 39 | Melons, casaba (raw) | 1 cup, cubes (170 g) | 1.5 | 0.9 | 48 | |
| 40 | Grapes, red or green (European type (such as Thompson seedless), raw) | 1 cup (151 g) | 1.4 | 0.9 | 104 | |
| 41 | Naranjilla (lulo) pulp, frozen (unsweetened) | 1 cup thawed (120 g) | 1.3 | 1.1 | 30 | |
| 42 | Clementines, raw | 1 fruit (74 g) | 1.3 | 1.7 | 35 | |
| 43 | Kumquats, raw | 1 fruit without refuse (19 g) | 1.2 | 6.5 | 13 | |
| 44 | Watermelon, raw | 1 wedge (approx 1/16 of melon) (286 g) | 1.1 | 0.4 | 86 | |
| 45 | Raisins, dark (seedless) | 1 oz (28 g) | 1 | 3.7 | 85 | |
| 46 | Melons, honeydew (raw) | 1 wedge (1/8 of 5-1/4" dia melon) (125 g) | 1 | 0.8 | 45 | |
| 47 | Raisins, golden (seedless) | 1 oz (28 g) | 0.9 | 3 | 85 | |
| 48 | Grapes, american type (slip skin) (raw) | 1 cup (92 g) | 0.8 | 0.9 | 62 | |
| 49 | Dates, deglet noor | 1 date, pitted (7 g) | 0.6 | 8 | 20 | |
| 50 | Melons, cantaloupe (raw) | 1 wedge, medium (1/8 of medium melon) (69 g) | 0.6 | 0.8 | 23 |
Fiber in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for fiber is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in fiber?
Among fruits in the USDA database, Avocados, raw (Florida) has the most fiber per serving: 17 g per 1 fruit without skin and seeds (61% of the Daily Value). Per 100 g it contains 5.6 g.
How much fiber do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 28 g of fiber for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in fiber?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 7 of the 50 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in protein
- All foods high in fiber
- Vegetables high in fiber
- Legumes high in fiber
- Nuts and seeds high in fiber
- Grains high in fiber
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.