High fiber fruits
Per serving, the fruits highest in fiber are raspberries, blackberries, avocado, pear and apple. 1 cup of raspberries (8 g, 29% DV) tops the list. The Daily Value is 28 g.
Ranked per serving
Fiber in one everyday serving, with its share of the Daily Value and the calories it comes with.
| Food and serving | Fiber | % DV | Calories |
|---|---|---|---|
| Raspberries1 cup of raspberries (123 g) | 8 g | 29% | 64 |
| Blackberries1 cup of blackberries (144 g) | 7.6 g | 27% | 62 |
| Avocadohalf an avocado (100 g) | 6.7 g | 24% | 160 |
| Pear1 medium pear (178 g) | 5.5 g | 20% | 101 |
| Apple1 medium apple (182 g) | 4.4 g | 16% | 95 |
| Prunes5 prunes (47.5 g) | 3.4 g | 12% | 114 |
| Strawberries1 cup of sliced strawberries (166 g) | 3.3 g | 12% | 53 |
| Dried figs4 dried figs (33.6 g) | 3.3 g | 12% | 84 |
| Orange1 medium orange (131 g) | 3.1 g | 11% | 62 |
| Banana1 medium banana (118 g) | 3.1 g | 11% | 105 |
| Guava1 guava (55 g) | 3 g | 11% | 37 |
Source: USDA FoodData Central (SR Legacy), with USDA serving weights. Daily Values are the FDA label values for adults.
Most per calorie
Fiber per 100 calories, for when you want the nutrient without many calories.
- 13 g Raspberries
- 12 g Blackberries
- 7.9 g Guava
- 6.3 g Strawberries
- 5.4 g Pear
Questions
Which fruit has the most fiber per serving?
Of the everyday fruits on this list, raspberries: 1 cup of raspberries (8 g, 29% DV). Next are blackberries (27% DV) and avocado (24% DV).
How much fiber do you need a day?
The Daily Value on US food labels is 28 g of fiber for adults. Your own need depends on your age, sex and whether you are pregnant.
How do you get enough fiber in a day?
1 cup of raspberries, 1 cup of blackberries and half an avocado together give 80% of the Daily Value.
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