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.

Evidence grade: Strong. The fiber values come from USDA laboratory food-composition data, and the daily fiber targets are established Dietary Reference Intake-based goals published in the Dietary Guidelines for Americans.

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. Pears and apples come next among everyday fruits, as long as you eat the skin, because peeling fruit reduces the fiber you get [4].

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 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) [1]. Each value was calculated from the database's fiber and calorie content per 100 grams and the USDA gram weight for the serving shown, then rounded to one decimal place for fiber and to the nearest whole number for calories.

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 Dietary Guidelines for Americans set fiber goals at 14 grams per 1,000 calories, which works out to about 22 to 34 grams a day for adults depending on age and sex [2]. 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 high and 5% or less as low [3].

Most people fall well short. Americans eat about 16 grams of fiber a day on average [4], and more than 90% of women and 97% of men do not meet recommended intakes [2].

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. The 2025-2030 Dietary Guidelines suggest about 2 servings of fruit and 3 servings of vegetables a day on a 2,000-calorie pattern, along with fiber-rich whole grains [6]. Choosing higher-fiber fruits for those servings, alongside vegetables, beans, whole grains, nuts and seeds, closes much of the gap.

Why Fruit Fiber Matters

Fruits contain both main types of fiber. Soluble fiber attracts water and turns to a gel during digestion, which slows digestion, and research has shown that soluble fiber helps lower cholesterol [5]. Insoluble fiber adds bulk to stool and appears to help food pass more quickly through the stomach and intestines [5]. Most high-fiber foods contain both types, which is one reason to eat a variety of fruits, vegetables, whole grains and beans [4].

Fiber also adds bulk to meals and makes you feel full faster, and because of the way it is digested it provides only about half the calories per gram of other carbohydrates [4]. For more on how fiber fits into digestion, see our guide to high-fiber diets and digestive wellness and our overview of probiotics and gut health.

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 [1]. The juice also delivers more calories per serving than the whole fruit in these examples.

The Dietary Guidelines note that 100% juice is lower in fiber than whole fruit and that fruit should mostly be eaten whole [2]. The 2025-2030 edition advises eating fruit in its original form and limiting 100% juice or diluting it with water [6].

Skins and seeds count

Taking the peels off fruits and vegetables reduces the amount of fiber you get [4]. Eating apples and pears unpeeled, keeping the seeds in berries and kiwifruit, and choosing whole fruit over peeled or strained versions all help. Fiber-rich foods offer their benefits whether they are eaten raw or cooked [4].

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. The 2025-2030 guidelines count frozen fruit with no or very limited added sugar as a good option [6], and frozen berries 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, in the USDA data above, 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 can help on busy days, but measure them, because they are calorie-dense.
• Rotate your choices. Different fruits bring different nutrients. If you enjoy mangoes, our article on the fibers in mango covers what they offer.

Build up gradually

Eating a large amount of fiber in a short time can cause gas, bloating and cramps. Adding fiber slowly over a few weeks and drinking plenty of fluids helps, and the problem often eases as the gut adjusts [4]. Adding one higher-fiber fruit serving a day for a week or two, then another, is an easy pace for most people.

What About Fiber Supplements?

Whole fruit brings fiber along with water, vitamins, minerals and plant compounds, which is why the Dietary Guidelines put whole foods first [6]. If you use a fiber supplement, compare its grams of fiber per serving with the table above: a single cup of raspberries supplies 8 grams, which is more than many capsule products provide in a full daily serving. Check the label for the exact fiber amount and any other ingredients, and ask your pharmacist about timing if you take medication.

Safety and Interactions

Fruit is a healthy choice for most people, but a few points are worth knowing:

• Too much, too fast can cause gas, bloating and cramping. Increase slowly and drink fluids [4].
• Very high fiber intakes may reduce absorption of minerals such as iron, zinc, magnesium and calcium, although high-fiber foods also tend to be rich in minerals [4].
• Digestive conditions or recent digestive surgery: people with irritable bowel syndrome, inflammatory bowel disease or a recent operation may need an individual fiber plan from their care team.
• Diabetes: people with diabetes should account for the carbohydrate in fruit, especially dried fruit and juice, and work out portions with their care team.
• Kidney problems, pregnancy or regular medication: check with a doctor or registered dietitian before changing your diet significantly.

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 [1].

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 [1].

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 lowers the fiber you get, and a cup of apple juice has only about 0.5 grams [1,4].

Is a banana high in fiber?

A medium banana has about 3.1 grams of fiber, roughly 11% of the 28-gram Daily Value. By the FDA's guide, 20% of the Daily Value or more counts as high, so a banana is a moderate source. Berries, pears and apples with the skin provide more [1,3].

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 [1].

How much fiber should I eat per day?

Adult goals in the Dietary Guidelines range from about 22 to 34 grams a day depending on age and sex, and the FDA Daily Value for fiber is 28 grams. Americans average about 16 grams, so most people benefit from adding fiber gradually [2,3,4].

Sources

1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy records for 17 fruits and juices (fdcId 171705, 173044, 167755, 173946, 169118, 168153, 171688, 171711, 169134, 168162, 169097, 173944, 167762, 169910, 174683, 169098, 173933). 2019.
2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020.
3. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
4. MedlinePlus Medical Encyclopedia. Fiber. National Library of Medicine.
5. MedlinePlus Medical Encyclopedia. Soluble vs. insoluble fiber. National Library of Medicine.
6. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025-2030. realfood.gov. 2026.

Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.

Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: October 17, 2026 · How OPA researches and writes