Top Fruits High in Dietary Fiber

About Fruits and Dietary fiber

There are quite a number of fruits rich in dietary fiber, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest dietary fiber fruits include goji berry, passion fruit, avocado, raisins, dates, raspberries, kumquat, blackberry, currants and cranberry. Other dietary fiber rich fruits are pears, kiwi, figs, granny smith apple, lime, lemon, banana, blueberry, apple and orange.

We calculated the top fruits for dietary fiber by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in dietary fiber.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Goji Berry (dried)

image of goji berry

In 1 tbsp, goji berry has 0.73g of dietary fiber, or about 3% of daily values for women and 2% for men.
Dietary fiber
0.73g in
1 tbsp (5.6g)
7.4g in
200 Calories (57g)
3%
2%
30%
20%
Complete nutrition for Goji Berry

Passion Fruit

image of passion fruit

1 cup of passion fruit contains 25g of dietary fiber, or about 98% of daily values for women and 65% for men.
Dietary fiber
25g in
1 cup (236g)
21g in
200 Calories (206g)
98%
65%
86%
56%
Complete nutrition for Passion Fruit

Avocado

image of avocado

In 1 cup, avocado has 16g of dietary fiber, or about 63% of daily values for women and 41% for men.
Dietary fiber
16g in
1 cup (230g)
8.1g in
200 Calories (120g)
63%
41%
33%
21%
Complete nutrition for Avocado

Raisins

image of raisins

1 cup of raisin contains 11g of dietary fiber, or about 45% of daily values for women and 30% for men.
Dietary fiber
11g in
1 cup (165g)
4.6g in
200 Calories (68g)
45%
30%
18%
12%
Complete nutrition for Raisins

Dates

image of dates

1 date has 1.6g of dietary fiber, or about 6% of daily values for women and 4% for men.
Dietary fiber
1.6g in
1 date (24g)
4.8g in
200 Calories (72g)
6%
4%
19%
13%
Complete nutrition for Dates

Raspberries

image of raspberries

1 cup of raspberry contains 8g of dietary fiber, or about 32% of daily values for women and 21% for men.
Dietary fiber
8g in
1 cup (123g)
25g in
200 Calories (385g)
32%
21%
100%
66%
Complete nutrition for Raspberries

Kumquat

image of kumquat

In 1 fruit, kumquat has 1.2g of dietary fiber, or about 5% of daily values for women and 3% for men.
Dietary fiber
1.2g in
1 fruit (19g)
18g in
200 Calories (282g)
5%
3%
73%
48%
Complete nutrition for Kumquat

Blackberry

image of blackberry

1 cup of blackberry contains 7.6g of dietary fiber, or about 31% of daily values for women and 20% for men.
Dietary fiber
7.6g in
1 cup (144g)
25g in
200 Calories (465g)
31%
20%
99%
65%
Complete nutrition for Blackberry

Currants

image of currants

In 1 cup, currant has 4.8g of dietary fiber, or about 19% of daily values for women and 13% for men.
Dietary fiber
4.8g in
1 cup (112g)
15g in
200 Calories (357g)
19%
13%
61%
40%
Complete nutrition for Currants

Cranberry

image of cranberry

1 cup of cranberry contains 4g of dietary fiber, or about 16% of daily values for women and 10% for men.
Dietary fiber
4g in
1 cup (110g)
16g in
200 Calories (435g)
16%
10%
63%
41%
Complete nutrition for Cranberry

Pears

image of pears

In 1 cup, pear has 4.3g of dietary fiber, or about 17% of daily values for women and 11% for men.
Dietary fiber
4.3g in
1 cup (140g)
11g in
200 Calories (351g)
17%
11%
44%
29%
Complete nutrition for Pears

Kiwi

image of kiwi

In 1 fruit, kiwi contains 2.1g of dietary fiber, or about 8% of daily values for women and 5% for men.
Dietary fiber
2.1g in
1 fruit (69g)
9.8g in
200 Calories (328g)
8%
5%
39%
26%
Complete nutrition for Kiwi

Figs

image of figs

1 large fig has 1.9g of dietary fiber, or about 7% of daily values for women and 5% for men.
Dietary fiber
1.9g in
1 large (64g)
7.8g in
200 Calories (270g)
7%
5%
31%
21%
Complete nutrition for Figs

Granny Smith Apple

image of granny smith apple

1 cup of granny smith apple contains 3.1g of dietary fiber, or about 12% of daily values for women and 8% for men.
Dietary fiber
3.1g in
1 cup (109g)
9.7g in
200 Calories (345g)
12%
8%
39%
25%
Complete nutrition for Granny Smith Apple

Lime

image of lime

In 1 fruit, lime has 1.9g of dietary fiber, or about 8% of daily values for women and 5% for men.
Dietary fiber
1.9g in
1 fruit (67g)
19g in
200 Calories (667g)
8%
5%
75%
49%
Complete nutrition for Lime

Lemon

image of lemon

In 1 fruit, lemon contains 1.6g of dietary fiber, or about 6% of daily values for women and 4% for men.
Dietary fiber
1.6g in
1 fruit (58g)
19g in
200 Calories (690g)
6%
4%
77%
51%
Complete nutrition for Lemon

Banana

image of banana

1 medium banana has 3.1g of dietary fiber, or about 12% of daily values for women and 8% for men.
Dietary fiber
3.1g in
1 medium (118g)
5.8g in
200 Calories (225g)
12%
8%
23%
15%
Complete nutrition for Banana

Blueberry

image of blueberry

1 cup of blueberry contains 3.6g of dietary fiber, or about 14% of daily values for women and 9% for men.
Dietary fiber
3.6g in
1 cup (148g)
8.4g in
200 Calories (351g)
14%
9%
34%
22%
Complete nutrition for Blueberry

Apple

image of apple

1 large apple has 5.4g of dietary fiber, or about 21% of daily values for women and 14% for men.
Dietary fiber
5.4g in
1 large (223g)
9.2g in
200 Calories (385g)
21%
14%
37%
24%
Complete nutrition for Apple

Orange

image of orange

In 1 fruit, orange contains 3.6g of dietary fiber, or about 14% of daily values for women and 10% for men.
Dietary fiber
3.6g in
1 fruit (151g)
10g in
200 Calories (435g)
14%
10%
42%
27%
Complete nutrition for Orange


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