What fruit has the most fiber?

According to FDA nutrition data, passion fruit, avocados, and berries are the fruits with the most fiber per one cup. For instance, blackberries and raspberries have 8 grams of fiber per cup. Comparatively, one medium pear has 5 grams of fiber, and a medium apple with the skin has 4 grams of fiber.

Does blending fruit (like in a smoothie) destroy the fiber?

No, blending fruit does not totally destroy a fruit's fiber content, however, blending it may change the form of the fiber. The amount of fiber in a serving of fruit is the same whole as it is in a smoothie; the exact amount in the whole form is still present in the blended form. One study even found that consuming blended fruit smoothies (with no added sugar) was just as healthy as consuming that fruit in its whole form (when the same amount of said fruit is consumed in both cases). Not only that, but consuming a blended fruit may produce a lower the blood sugar response than consuming the fruit whole.

Does dried fruit have as much fiber as fresh fruit?

Dried fruit , like prunes, has more fiber than fresh fruit because the contents are condensed by weight. This is because the water content of the fruit is taken out through the dehydration process. In some cases, dried fruit can have up to 3 times more fiber than their fresh counterparts (though this also means they often contain more fruit sugars).

16 High-Fiber Fruits to Add to Your Diet

How Much Fiber Do You Need Daily?

If you're like most Americans, you're not getting nearly enough fiber. According to the 2020–2025 U.S. Dietary Guidelines for Americans:

Women ages 31 to 50 should get 25 grams of fiber daily
Men ages 31 to 50 should aim for 31 grams per day

While most people believe they get enough fiber, more than 90% of women and 97% of men fall short of these recommendations, largely due to the overconsumption of processed foods and drinks, which have been stripped of their fiber (and much of their nutrient value).

Fruit Is One of the Best Ways to Get More Fiber

The solution? More fruits, vegetables, legumes, and whole grains (aka plants!). And an easy—and undeniably delicious—place to start is with fruit. Nature's candy isn't just filled with disease-busting antioxidants, minerals, and other essential nutrients, but it's also an excellent, natural source of dietary fiber. Not all fruits are equivalent in terms of their fiber content—and why not get the most bang for your buck? These are the highest-fiber fruits around, including berries, tropical fruits, pomegranate seeds, avocados, and many more.

High-Fiber Fruits to Eat Regularly

01 of 16

Passion Fruit

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Fiber per 1 cup: 24.5 grams

Fiber per standard portion size (1/4 cup): 6.1 grams

Tropical fruits are not only a fun way to mix up your daily fruit and veggie intake, but they're also excellent sources of fiber. Passionfruit takes the cake by a landslide, clocking in at 24.5 grams of fiber per cup. Even though a serving of passion fruit is typically about a quarter cup, that much will still get you over 6 grams of fiber—pretty impressive. This fruit is an irresistible cocktail ingredient, yes, but you can enjoy it raw, straight out of its skin, or in tropical-inspired salsas, sauces, smoothies, or on top of yogurt parfait.

02 of 16

Avocados

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Fiber per 1 cup (cubed): 10 grams

Fiber per standard portion size (1/2 cup): 5 grams

Yes, avocados are technically fruits! These creamy, green superstars pack in 10 grams of fiber one cup of cubed avo. So in roughly half an average-sized avocado (100 grams), you get 7 grams of fiber. Throw some guacamole on top of your sandwich or salad, start your day with a slice or two of avocado toast (top with an egg for solid protein), or even blend up some avocado into a creamy, dairy-free smoothie.

03 of 16

Prunes

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Fiber per 1 cup: 12.4 grams

Fiber per standard portion size (1/4 cup): 3.1 grams

Dried plums, aka prunes, are chock-full of fiber, with around 4 grams per three pieces or a little under 12 grams per cup. But it's not just the fiber that makes prunes and prune juice a commonly prescribed food to eat for constipation. "Prunes are a natural source of sorbitol, which helps to stimulate digestion by helping to move water into the large intestine," Gorin explains.

The combination of fiber and sorbitol makes these sweet and chewy treats effective in helping get things moving. One of the best ways to eat prunes is to heat them on the stove with a little water, honey, cinnamon, and lemon juice, and then let them plump up. After simmering for a few minutes, let cool and serve over yogurt or oatmeal. Prunes also make a delicious addition to chicken or pork dishes.

04 of 16

Guava

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Fiber per 1 cup: 8.9 grams (also standard portion size)

Another fiber-rich tropical fruit, guava can be enjoyed by biting right into them (the seeds and skin are edible and packed with nutrients!), adding them to tropical fruit salads, or making them into juices, jams, and purees. With almost 9 grams of fiber in a cup of guava, this is one fruit to have on your list to try if you haven't yet.

05 of 16

Raspberries

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Fiber per 1 cup: 8 grams (also standard portion size)

All berries are excellent sources of fiber, along with tons of antioxidants and micronutrients.And within the berry family, raspberries are the highest in fiber, alongside blackberries (see below). These red-pink morsels are bursting with soluble and insoluble fiber, plus prebiotics that feed your beneficial gut bacteria. Add them to smoothies and bowls, yogurt, desserts, or eat them by the handful.

It's not hard to find ways to incorporate berries into your diet (nothing beats a bowl of local summer berries topped with homemade whipped cream!),

06 of 16

Blackberries

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Fiber per 1 cup: 7.6 grams (also standard portion size)

At just shy of 8 grams per cup, blackberries are the second highest fiber berry. Sweet, plump, and jammy, blackberries boast vitamin C, antioxidants, and more healthy nutrients. Toss these into your mixed berry fruit salad for a boost of fiber. Try adding half a cup to your morning oatmeal for a double-whammy of fiber, adding to smoothies, or serving them with savory dishes like this blackberry and steak salad.

07 of 16

Pomegranate Seeds

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Fiber per 1 cup: 6.7 grams

Fiber per standard portion size (1/2 cup): 3.5

While they take a few minutes to wrestle out of their natural packaging, pomegranate seeds (called arils) boast 4 grams of fiber per 100 grams, which is about half a cup of seeds. Sprinkle pomegranate seeds on top of any salad for a sweet and refreshing texture, layer them on toast with nut butter for a satisfying breakfast, or include them in a savory crostini mixture for an unexpectedly delicious, sophisticated flavor combination.

08 of 16

Persimmons

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Fiber per standard portion size (1 fruit): 6 grams

To be fair, persimmons kind of look like yellow tomatoes, kind of look like plump bell peppers, and kind of look like little pumpkins—so what are they? These round, yellow-orange or red-orange fruits are in season in the fall to early winter and can be either sweet and firm or more bitter, depending on the type and ripeness. Eating one whole persimmon will give you a whopping 6 grams of fiber. They go in salads, sweet-savory appetizer bites, baked goods, homemade jams, and much more.

09 of 16

Kiwis

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Fiber per 1 cup: 5.4 grams (also standard portion size)

Kiwis are incredibly healthy and nutrient-dense, full of antioxidants, digestion-boosting enzymes, and both soluble and insoluble fiber. Eating two whole kiwis (about 148 grams), edible skin and all, typically counts as a serving of this bright, green, juicy fruit—and this will get you to over 4 grams of fiber.

10 of 16

Bananas

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Fiber per 1 cup (sliced): 3.9 grams

Fiber per standard portion size (1 medium banana): 3.2 grams

Bananas are a healthy, complex carbohydrate and a superstar source of fiber. Their ample soluble fiber in particular supports healthy cholesterol levels and, by extension, your heart, by binding to and helping flush out bad cholesterol before it settles in the body. If you're already grabbing a banana to snack on during the day or complete your breakfast, keep up the great, fiber-rich habit.

11 of 16

Pears

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Fiber per 1 cup (cubed): 5 grams

Fiber per standard portion size (1 medium pear): 5.5 grams

We’ve been comparing the fiber content of these fruits by one-cup helpings to keep things consistent. So while a cup of cubed pear will deliver an impressive 5 grams of fiber, enjoying a whole pear to yourself (with the skin), which is more than a cup of fruit, provides even more fiber: over 5 grams in a medium pear and over 7 grams in a large pear. What's more, one medium Asian pear, will get you to 6.5 grams.

Bake them into a sheet pan crisp, layer them on pancakes, or wrap them in blue cheese and prosciutto for a mouth-water hors d’oeuvres. Delish.

12 of 16

Oranges

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Fiber per 1 cup: 4.3 grams

Fiber per standard portion size (1 medium orange): 3.7 grams

Oranges aren't just bursting with immunity-boosting vitamins and irresistible juice, they're packed with fiber, too. Depending on its size, snacking on an orange can deliver between 2 and 4.5 grams of fiber. (By the way, tangerines also pack in some great fiber for their small size: one medium piece of this citrus fruit has over 1.5 grams.)

For the most nutrients, eat an orange in its raw, whole form (bitter pith and rind excluded). Try this every-citrus salad where juicy orange sections mingle with nutty, salty Manchego cheese and crunchy almonds.

13 of 16

Grapefruits

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Fiber per 1 cup: 3.7 grams

Fiber per standard portion size (1 grapefruit): 5 grams

Even if you dig into just half a grapefruit for breakfast or a snack, you’ll be loading up on good-for-you fiber, plus tons more vitamins and minerals. Grapefruit is undeniably beloved for its pucker-worthy, fruity juice—perfect for breakfast, refreshing cocktails, and non-alcoholic spritzers—but it’s also delicious in savory salsas, bright salads, and creamy yogurt bowls.

14 of 16

Starfruit

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Fiber per 1 cup (cubed): 3.7 grams (also standard portion size)

Cutting a carambola, or starfruit, cross-wise yields a perfect star-shaped slice—so there’s no mystery where this tropical fruit gets its name. Tart in flavor, juicy and crunchy in texture (almost like a ripe grape), starfruit, though perhaps less familiar in the U.S., is full of bright flavor and, yes, lots of fiber. You can eat the whole fruit, including the skin, giving yourself just under 4 grams of fiber in a one-cup serving.

15 of 16

Blueberries

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Fiber per 1 cup: 3.6 grams (also standard portion size)

Blueberries are a commonly touted superfood, and for good reason. Their anti-inflammatory, and antioxidant properties support immune health, brain health, heart health, and more—all of which come with a bonus boost of fiber. Pop a handful of blueberries when you’re feeling peckish for something sweet; top granola, smoothie bowls, or yogurt; whirl them into a vivid smoothie; or bake them into pretty much any dessert you can think of.

16 of 16

Apples

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Fiber per 1 cup: 3 grams

Fiber per standard portion size (1 medium apple with skin): 4.8 grams

The key to maximizing the fiber content of apples is to eat them with the skin (after a good scrubbing, of course). One medium apple with the skin on has about 4.4 grams of fiber—peeled, that number drops down to less than 3 grams (though that still isn't too shabby honestly!). Enjoy sliced apples as a snack with a smear of nut butter, make a luscious apple and pear sauce, or add the sweet crunch of thinly sliced apples to a bright watercress salad.

Frequently Asked Questions

What fruit has the most fiber?

According to FDA nutrition data, passion fruit, avocados, and berries are the fruits with the most fiber per one cup. For instance, blackberries and raspberries have 8 grams of fiber per cup. Comparatively, one medium pear has 5 grams of fiber, and a medium apple with the skin has 4 grams of fiber.
Does blending fruit (like in a smoothie) destroy the fiber?

No, blending fruit does not totally destroy a fruit's fiber content, however, blending it may change the form of the fiber. The amount of fiber in a serving of fruit is the same whole as it is in a smoothie; the exact amount in the whole form is still present in the blended form. One study even found that consuming blended fruit smoothies (with no added sugar) was just as healthy as consuming that fruit in its whole form (when the same amount of said fruit is consumed in both cases). Not only that, but consuming a blended fruit may produce a lower the blood sugar response than consuming the fruit whole.
Does dried fruit have as much fiber as fresh fruit?

Dried fruit, like prunes, has more fiber than fresh fruit because the contents are condensed by weight. This is because the water content of the fruit is taken out through the dehydration process. In some cases, dried fruit can have up to 3 times more fiber than their fresh counterparts (though this also means they often contain more fruit sugars).

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