Which Fruit Is Highest in Fiber? USDA Values for Common Fruits

Among common fresh fruits, raspberries are one of the highest in fiber, with about 8 grams per cup, followed closely by blackberries at about 7.6 grams. Guava (about 8.9 grams per cup) and avocado (about 10 grams per cup of cubes) contain even more, and a medium pear with its skin provides about 5.5 grams. Whole fruits like these can cover a meaningful share of the 22 to 34 grams of fiber most adults are advised to eat each day.

The Short Answer: Which Fruits Have the Most Fiber

If you only remember a few names, make them berries, pears, guava and avocado. Raspberries and blackberries stand out because their tiny seeds and thin skins are eaten whole, and most of their fiber sits in exactly those parts. Pears and apples come next among everyday fruits, as long as you eat the skin.

Avocado is botanically a fruit and tops most fiber lists, but it is also much higher in calories than berries because of its fat content. Guava is a strong choice when you can find it. Dried fruits such as prunes are concentrated sources of fiber by weight, but they also pack more calories and sugar into a small handful, so serving size matters.

At the other end of the list, grapes provide relatively little fiber per cup, and fruit juice provides almost none. That difference between whole fruit and juice is one of the most useful things to know when you are trying to eat more fiber.

Fiber in Common Fruits: A Comparison Table

The figures below come from the U.S. Department of Agriculture's FoodData Central database (SR Legacy records). Each value was calculated from the database's fiber content per 100 grams and the USDA gram weight for the serving shown, then rounded to one decimal place. Calories are rounded to the nearest whole number.

Fiber content varies with variety, ripeness and size, so treat these as typical values rather than exact amounts for the fruit in your kitchen.

Fiber per calorie tells a different story

Looking at fiber alongside calories changes the ranking. Raspberries provide about 8 grams of fiber for roughly 64 calories, and blackberries about 7.6 grams for 62 calories, which makes berries some of the most fiber-dense foods you can eat. Avocado provides more fiber per cup, but for nearly four times the calories. Prunes are convenient and fiber-rich, yet five of them carry more calories than a full cup of raspberries. If you want the most fiber for the fewest calories, berries are hard to beat.

How Much Fiber You Need Each Day

The CDC advises adults to eat 22 to 34 grams of fiber a day, depending on age and sex. On Nutrition Facts labels, the FDA uses a Daily Value of 28 grams for dietary fiber, and it describes 20% of the Daily Value or more per serving as a high source of a nutrient and 5% or less as low.

Most people fall well short. The Harvard T.H. Chan School of Public Health notes that adults need at least 25 to 35 grams of fiber a day, while most Americans get only about 15 grams.

Here is how a few fruits stack up against the 28-gram Daily Value:

• 1 cup of raspberries (8.0 g): roughly 29% of the Daily Value.
• 1 cup of blackberries (7.6 g): roughly 27%.
• 1 medium pear (5.5 g): roughly 20%.
• 1 medium apple with skin (4.4 g): roughly 16%.
• 1 medium banana (3.1 g): roughly 11%.

Fruit alone will rarely get you to your target, and it does not need to. A day that includes two or three servings of higher-fiber fruit alongside vegetables, beans, whole grains, nuts and seeds can close most of the gap.

Why Fruit Fiber Matters

Fruits contain both main types of fiber. Soluble fiber, as MedlinePlus explains, attracts water and turns to a gel during digestion, which slows digestion; research has shown that soluble fiber helps lower cholesterol. Insoluble fiber adds bulk to stool and appears to help food pass more quickly through the stomach and intestines. Cleveland Clinic notes that insoluble fiber is found in the skin, strings and seeds of fruits and vegetables.

According to the CDC, because the body does not break down and absorb fiber, it does not cause a spike in blood sugar the way other carbohydrates can, and it helps you feel fuller for longer. For more on how fiber fits into digestion, see our guide to high-fiber diets and digestive wellness and our overview of the impact of gut health on overall wellness.

Whole Fruit vs. Fruit Juice

Juicing removes most of the fiber. In the USDA data above, a cup of orange juice or unsweetened apple juice contains about 0.5 grams of fiber, compared with about 3.1 grams in a single orange and 4.4 grams in a medium apple with skin. The juice also delivers more calories per serving than the whole fruit in these examples.

Harvard's guidance is direct: eat whole fruits instead of drinking fruit juices. Smoothies made from whole blended fruit keep more fiber than juice, but they are easy to drink quickly and in large amounts, so eating the fruit itself is usually the simpler choice when fiber is your goal.

Skins and seeds count

Much of a fruit's insoluble fiber is in its skin and seeds. Eating apples and pears unpeeled, keeping the seeds in berries and kiwifruit, and choosing whole fruit over peeled or strained versions all help. The CDC lists apples, pears and bananas among fruits to add, and notes that insoluble fiber is found in the skins of many fruits and vegetables.

Practical Ways to Eat More Fruit Fiber

• Top breakfast with berries. A cup of raspberries or blackberries on oatmeal or yogurt adds about 7.6 to 8 grams of fiber.
• Keep frozen berries on hand. They are usually picked ripe, last for months and work well in oatmeal, yogurt and smoothies.
• Snack on a pear or apple with the skin on. Pair it with a small handful of nuts for a more filling snack.
• Swap juice for whole fruit. Replacing a glass of orange juice with an orange adds fiber and usually trims calories.
• Add fruit to savory meals. Try sliced pear in salads, pomegranate arils on grain bowls or avocado on whole-grain toast.
• Use dried fruit in small portions. A few prunes or dried figs can help on busy days, but measure them, because they are calorie-dense.
• Rotate your choices. Different fruits bring different vitamins and plant compounds. If you enjoy mangoes, our article on the fibers in mango covers what they offer.

Build up gradually

Harvard suggests increasing fiber intake gradually, because a sudden large increase can cause bloating and cramping, and drinking more fluids can help lessen those effects. The CDC likewise advises taking it slow and drinking plenty of water. Adding one higher-fiber fruit serving a day for a week or two, then adding another, is an easy pace for most people.

Who Should Be Careful

Fruit is a healthy choice for most people, but a few groups should get individual advice before making big changes:

• People with digestive conditions such as irritable bowel syndrome or inflammatory bowel disease, or anyone recovering from digestive surgery, may need a specific fiber plan.
• People managing diabetes should consider the carbohydrate in fruit, especially dried fruit and juice, and work with their care team on portions.
• People on medication or with kidney disease, and those who are pregnant should check with a doctor or registered dietitian before changing their diet significantly.
• Anyone with a history of disordered eating is best supported by a clinician rather than by tracking numbers alone.

If you notice persistent bloating, pain or changes in bowel habits, talk with your doctor rather than simply adding or removing fiber.

Frequently Asked Questions

Which fruit has the most fiber?

Among commonly eaten fresh fruits, avocado and guava contain the most fiber per cup, at about 10.1 and 8.9 grams in USDA data. Raspberries follow at about 8 grams per cup and blackberries at about 7.6 grams. Among low-calorie everyday fruits, raspberries are usually the top choice.

Which fruit is highest in fiber per calorie?

Berries lead on fiber per calorie. A cup of raspberries provides about 8 grams of fiber for roughly 64 calories, and a cup of blackberries about 7.6 grams for 62 calories. Avocado has more fiber per cup but around 240 calories.

How much fiber is in an apple?

A medium apple with the skin, about 3 inches across, has about 4.4 grams of fiber according to USDA FoodData Central. Peeling it removes a good share of that fiber, because much of it is in the skin. A cup of apple juice has only about 0.5 grams.

Is a banana high in fiber?

A medium banana has about 3.1 grams of fiber, roughly 11% of the 28-gram Daily Value. That makes it a modest source rather than a high one. Berries, pears and apples with the skin provide more fiber per serving.

Does fruit juice have fiber?

Very little. A cup of orange juice or unsweetened apple juice contains about 0.5 grams of fiber in USDA data, compared with about 3.1 grams in a whole orange. Harvard advises eating whole fruits instead of drinking fruit juices.

How much fiber should I eat per day?

The CDC advises adults to eat 22 to 34 grams of fiber a day, depending on age and sex, and the FDA's Daily Value for fiber is 28 grams. Most Americans get only about 15 grams a day, so many people benefit from adding fiber gradually.

Are dried fruits a good source of fiber?

Dried fruits such as prunes are concentrated sources of fiber, with five pitted prunes providing about 3.4 grams. They are also concentrated in calories and sugar, so small, measured portions work best. Fresh or frozen berries give more fiber for fewer calories.

Can eating more fiber cause bloating?

Yes, a sudden large increase in fiber can cause bloating, gas or cramping. Increasing fiber gradually and drinking more fluids can help. If symptoms persist, talk with your doctor or a registered dietitian.

Raspberries, blackberries, guava, avocado and pears are among the highest-fiber fruits, and berries offer the most fiber for the fewest calories. Choosing whole fruit over juice, eating the skins and seeds, and adding fiber gradually with plenty of fluids are simple ways to move closer to the 22 to 34 grams most adults need each day.