High fiber fruits
The most fiber per serving among fruits comes from pomegranate (11.3 g per 1 pomegranate, 40% DV), then raspberries (9.8 g per 1 cup, 35% DV) and avocado (9.2 g per 1 fruit, 33% DV). 9 of the 44 fruits we compared reach FDA's “high in fiber” level of 20% DV per serving.
High fiber fruits, ranked per serving
| # | Food | Serving | Fiber | Calories | Fiber per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|---|
| 1 | Pomegranate | 1 pomegranate (9.9 oz, 282 g) | 11.3 g (40% DV) | 234 calories | 4 g | High |
| 2 | Raspberries | 1 cup (5.3 oz, 150 g) | 9.8 g (35% DV) | 86 calories | 6.5 g | High |
| 3 | Avocado | 1 fruit (4.8 oz, 136 g) | 9.2 g (33% DV) | 227 calories | 6.8 g | High |
| 4 | Durian | 1 cup, chopped or diced (8.6 oz, 243 g) | 9.2 g (33% DV) | 357 calories | 3.8 g | High |
| 5 | Blackberries | 1 cup (5.3 oz, 150 g) | 8 g (28% DV) | 64 calories | 5.3 g | High |
| 6 | Soursop | 1 cup, pulp (7.9 oz, 225 g) | 7.4 g (27% DV) | 148 calories | 3.3 g | High |
| 7 | Tamarind | 1 cup, pulp (4.2 oz, 120 g) | 6.1 g (22% DV) | 287 calories | 5.1 g | High |
| 8 | Plantain | 1 plantain (9.5 oz, 270 g) | 5.7 g (20% DV) | 332 calories | 2.1 g | High |
| 9 | Pear | 1 medium (6.3 oz, 178 g) | 5.5 g (20% DV) | 101 calories | 3.1 g | High |
| 10 | Mango | 1 fruit (11.9 oz, 336 g) | 5.4 g (19% DV) | 202 calories | 1.6 g | Good source |
| 11 | Apple | 1 medium (6.4 oz, 182 g) | 4.4 g (16% DV) | 95 calories | 2.4 g | Good source |
| 12 | Cranberry | 1 cup, chopped (3.9 oz, 110 g) | 4 g (14% DV) | 51 calories | 3.6 g | Good source |
| 13 | Blueberries | 1 cup (5.3 oz, 150 g) | 3.6 g (13% DV) | 96 calories | 2.4 g | Good source |
| 14 | Cherries | 1 cup (5.3 oz, 150 g) | 3.1 g (11% DV) | 106 calories | 2.1 g | Good source |
| 15 | Guava | 1 fruit (1.9 oz, 55 g) | 3 g (11% DV) | 37 calories | 5.4 g | Good source |
| 16 | Orange | 1 fruit (4.9 oz, 140 g) | 2.8 g (10% DV) | 66 calories | 2 g | Good source |
| 17 | Strawberries | 1 cup (5.3 oz, 150 g) | 2.7 g (10% DV) | 54 calories | 1.8 g | Good source |
| 18 | Grapefruit | 1 cup sections, with juice (8.1 oz, 230 g) | 2.5 g (9% DV) | 76 calories | 1.1 g | |
| 19 | Jackfruit | 1 cup, sliced (5.8 oz, 165 g) | 2.5 g (9% DV) | 157 calories | 1.5 g | |
| 20 | Lychee | 1 cup (6.7 oz, 190 g) | 2.5 g (9% DV) | 125 calories | 1.3 g |
Per 3.5 oz (100 g) the order changes: passion fruit has 10.4 g, but a usual serving is 1 fruit (18 g), which puts it at number 27 per serving. We rank by serving because that is what you eat.
Dried fruit, per 1/4 cup or 1 oz
Drying removes water, so a small handful of dried fruit holds what a whole piece of fresh fruit does, with the sugar and calories to match. We list it separately so fresh and dried fruit are compared fairly.
| # | Food | Serving | Fiber | Calories | Fiber per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|---|
| 1 | Goji berries | 1 oz (28 g) | 3.7 g (13% DV) | 99 calories | 13 g | Good source |
| 2 | Prune | 1/4 cup (1.4 oz, 40 g) | 2.8 g (10% DV) | 96 calories | 7.1 g | Good source |
| 3 | Dates | 1 oz (28 g) | 1.9 g (7% DV) | 79 calories | 6.7 g | |
| 4 | Raisins | 1/4 cup (1.3 oz, 36 g) | 1.2 g (4% DV) | 109 calories | 3.3 g |
Per calorie the leaders are different: blackberries (12.3 g of fiber per 100 calories), raspberries (11.4 g of fiber per 100 calories) and guava (7.9 g of fiber per 100 calories). That matters if you are counting calories.
The fruits with the least fiber
- Apricot: 0.53 g (2% DV) per 1 apricot (1.2 oz, 35 g)
- Watermelon: 0.62 g (2% DV) per 1 cup, balls (5.4 oz, 154 g)
- Plum: 0.92 g (3% DV) per 1 fruit (2.3 oz, 66 g)
- Raisins: 1.2 g (4% DV) per 1/4 cup (1.3 oz, 36 g)
- Honeydew melon: 1.2 g (4% DV) per 1 cup (5.5 oz, 155 g)
What counts as high or low
- High, rich in, excellent source: 20% of the Daily Value or more per serving. Good source: 10 to 19% DV (21 CFR 101.54). We count the % DV as rounded in the table.
FDA applies these terms to the reference amount on a food label. We apply them to the serving shown, which is usually the same size or close to it.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Pomegranate: Pomegranates, raw, FDC ID 169134
- Raspberries: Raspberries, raw, FDC ID 2709281
- Avocado: Avocados, raw, California, FDC ID 171706
- Durian: Durian, raw or frozen, FDC ID 168192
- Blackberries: Blackberries, raw, FDC ID 2709273
- Soursop: Soursop, raw, FDC ID 167761
- Tamarind: Tamarinds, raw, FDC ID 167763
- Plantain: Plantains, ripe, raw, FDC ID 2710817
- Pear: Pears, raw, bartlett, FDC ID 746773
- Mango: Mangos, raw, FDC ID 169910
- Apple: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program), FDC ID 171688
- Cranberry: Cranberries, raw, FDC ID 171722
- Blueberries: Blueberries, raw, FDC ID 2709275
- Cherries: Cherries, raw, FDC ID 2709231
- Guava: Guavas, common, raw, FDC ID 173044
- Orange: Oranges, raw, navels, FDC ID 746771
- Strawberries: Strawberries, raw, FDC ID 2709283
- Grapefruit: Grapefruit, raw, white, all areas, FDC ID 174676
- Jackfruit: Jackfruit, raw, FDC ID 174687
- Lychee: Lychee, FDC ID 2709240
- Goji berries: Goji berries, dried, FDC ID 173032
- Prune: Prune, dried, FDC ID 2709211
- Dates: Dates, medjool, FDC ID 168191
- Raisins: Raisins, golden, seedless, FDC ID 168164
- Apricot: Apricot, with skin, raw, FDC ID 2710815
- Watermelon: Watermelon, raw, FDC ID 167765
- Plum: Plums, raw, FDC ID 169949
- Honeydew melon: Honeydew melon, raw, FDC ID 2709241
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
- 21 CFR 101.54, nutrient content claims for “good source” and “high”. https://www.ecfr.gov/current/title-21/section-101.54 (eCFR text as of 2026-09-16)
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.