Fruits high in fiber

Which fruits have the most fiber per portion?

1. 1
   Passion-fruit

   Passion-fruit, (granadilla), purple, raw · 1 cup (236 g)
   25g89% DV · 10 g per 100 g · 21 g per 200 calories
2. 2
   Guavas

   Guavas, strawberry, raw · 1 cup (244 g)
   13g46% DV · 5.4 g per 100 g · 16 g per 200 calories
3. 3
   Feijoa

   Feijoa, raw · 1 cup 1/2" chunks (205 g)
   13g46% DV · 6.4 g per 100 g · 21 g per 200 calories
4. 4
   Kumquats

   Kumquat, raw · 1 cup (185 g)
   12g43% DV · 6.5 g per 100 g · 18 g per 200 calories
5. 5
   Dates

   Dates, deglet noor · 1 cup, chopped (147 g)
   12g43% DV · 8.0 g per 100 g · 5.7 g per 200 calories
6. 6
   Elderberries

   Elderberries, raw · 1 cup (145 g)
   10g36% DV · 7.0 g per 100 g · 19 g per 200 calories
7. 7
   Sapote

   Sapote, mamey, raw · 1 cup 1" pieces (175 g)
   9.4g34% DV · 5.4 g per 100 g · 8.7 g per 200 calories
8. 8
   Durian

   Durian, raw or frozen · 1 cup, chopped or diced (243 g)
   9.2g33% DV · 3.8 g per 100 g · 5.2 g per 200 calories
9. 9
   Sapodilla

   Sapodilla, raw · 1 sapodilla (170 g)
   9.0g32% DV · 5.3 g per 100 g · 13 g per 200 calories
10. 10
    Nance

    Nance, frozen, unsweetened · 1 cup without pits, thawed (112 g)
    8.4g30% DV · 7.5 g per 100 g · 21 g per 200 calories
11. 11
    Raspberries

    Raspberries, raw · 1 cup (123 g)
    8.0g29% DV · 6.5 g per 100 g · 25 g per 200 calories
12. 12
    Loganberries

    Loganberries, frozen · 1 cup, unthawed (147 g)
    7.8g28% DV · 5.3 g per 100 g · 19 g per 200 calories
13. 13
    Blackberries

    Blackberries, raw · 1 cup (144 g)
    7.6g27% DV · 5.3 g per 100 g · 25 g per 200 calories
14. 14
    Soursop

    Soursop, raw · 1 cup, pulp (225 g)
    7.4g26% DV · 3.3 g per 100 g · 10 g per 200 calories
15. 15
    Rowal

    Rowal, raw · 0.5 cup (114 g)
    7.1g25% DV · 6.2 g per 100 g · 11 g per 200 calories
16. 16
    Boysenberries

    Boysenberries, frozen, unsweetened · 1 cup, unthawed (132 g)
    7.0g25% DV · 5.3 g per 100 g · 21 g per 200 calories
17. 17
    Gooseberries

    Gooseberries, raw · 1 cup (150 g)
    6.5g23% DV · 4.3 g per 100 g · 20 g per 200 calories
18. 18
    Wild blueberries

    Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) · 1 cup, frozen (140 g)
    6.2g22% DV · 4.4 g per 100 g · 15 g per 200 calories
19. 19
    Tamarind

    Tamarinds, raw · 1 cup, pulp (120 g)
    6.1g22% DV · 5.1 g per 100 g · 4.3 g per 200 calories
20. 20
    Persimmons

    Persimmons, japanese, raw · 1 fruit (2-1/2" dia) (168 g)
    6.0g21% DV · 3.6 g per 100 g · 10 g per 200 calories
21. 21
    Abiyuch

    Abiyuch, raw · 0.5 cup (114 g)
    6.0g21% DV · 5.3 g per 100 g · 15 g per 200 calories
22. 22
    Red raspberries

    Raspberries, frozen, red, unsweetened · 1 cup, unthawed (140 g)
    6.0g21% DV · 4.3 g per 100 g · 15 g per 200 calories
23. 23
    Green plantains

    Plantains, green, raw · 1 plantain (267 g)
    5.9g21% DV · 2.2 g per 100 g · 2.9 g per 200 calories
24. 24
    Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)

    1 serving (242 g)
    5.8g21% DV · 2.4 g per 100 g · 9.2 g per 200 calories
25. 25
    Pears

    Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) · 1 medium (179 g)
    5.5g20% DV · 3.1 g per 100 g · 9.3 g per 200 calories
26. 26
    Figs

    Figs, canned, water pack, solids and liquids · 1 cup (248 g)
    5.5g20% DV · 2.2 g per 100 g · 8.3 g per 200 calories
27. 27
    Currants

    Currants, red and white, raw · 1 cup (112 g)
    4.8g17% DV · 4.3 g per 100 g · 15 g per 200 calories
28. 28
    Cherimoya

    Cherimoya, raw · 1 cup, pieces (160 g)
    4.8g17% DV · 3.0 g per 100 g · 8.0 g per 200 calories
29. 29
    Breadfruit

    Breadfruit, raw · 0.25 fruit, small (96 g)
    4.7g17% DV · 4.9 g per 100 g · 9.5 g per 200 calories
30. 30
    Granny smith apples

    Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) · 1 medium (167 g)
    4.7g17% DV · 2.8 g per 100 g · 9.7 g per 200 calories
31. 31
    Green kiwifruit

    Kiwifruit, green, raw · 1 serving (148 g)
    4.4g16% DV · 3.0 g per 100 g · 9.8 g per 200 calories
32. 32
    Blueberries

    Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) · 1 cup, unthawed (155 g)
    4.2g15% DV · 2.7 g per 100 g · 11 g per 200 calories
33. 33
    Golden delicious apples

    Apples, raw, golden delicious, with skin · 1 medium (169 g)
    4.1g15% DV · 2.4 g per 100 g · 8.4 g per 200 calories
34. 34
    Fuji apples

    Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) · 1 medium (192 g)
    4.0g14% DV · 2.1 g per 100 g · 6.7 g per 200 calories
35. 35
    Cranberries

    Cranberries, raw · 1 cup, chopped (110 g)
    4.0g14% DV · 3.6 g per 100 g · 16 g per 200 calories
36. 36
    Gala apples

    Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program) · 1 medium (172 g)
    4.0g14% DV · 2.3 g per 100 g · 8.1 g per 200 calories
37. 37
    Apricots

    Apricots, canned, water pack, with skin, solids and liquids · 1 cup, halves (243 g)
    3.9g14% DV · 1.6 g per 100 g · 12 g per 200 calories
38. 38
    Sweet cherries

    Cherries, sweet, canned, water pack, solids and liquids · 1 cup, pitted (248 g)
    3.7g13% DV · 1.5 g per 100 g · 6.5 g per 200 calories
39. 39
    Carambola

    Carambola, (starfruit), raw · 1 cup, cubes (132 g)
    3.7g13% DV · 2.8 g per 100 g · 18 g per 200 calories
40. 40
    Red delicious apples

    Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program) · 1 small (158 g)
    3.6g13% DV · 2.3 g per 100 g · 7.8 g per 200 calories
41. 41
    Pomegranates

    Pomegranates, raw · 0.5 cup arils (seed/juice sacs) (87 g)
    3.5g13% DV · 4.0 g per 100 g · 9.6 g per 200 calories
42. 42
    Plantain

    Plantain, cooked, no added fat · 1 cup (200 g)
    3.4g12% DV · 1.7 g per 100 g · 2.8 g per 200 calories
43. 43
    Avocados

    Avocados, raw, California · 1 serving (50 g)
    3.4g12% DV · 6.8 g per 100 g · 8.1 g per 200 calories
44. 44
    Oranges

    Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) · 1 serving (154 g)
    3.4g12% DV · 2.2 g per 100 g · 9.0 g per 200 calories
45. 45
    Bananas

    Bananas, raw · 1 serving (126 g)
    3.3g12% DV · 2.6 g per 100 g · 5.8 g per 200 calories
46. 46
    Strawberries

    Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) · 1 cup, unthawed (149 g)
    3.1g11% DV · 2.1 g per 100 g · 12 g per 200 calories
47. 47
    Yellow plantains

    Plantains, yellow, baked · 1 cup (139 g)
    3.1g11% DV · 2.2 g per 100 g · 2.8 g per 200 calories
48. 48
    Cherries

    Cherries, sour, red, canned, water pack, solids and liquids · 1 cup (244 g)
    2.7g10% DV · 1.1 g per 100 g · 6.1 g per 200 calories
49. 49
    Applesauce

    Applesauce, canned, unsweetened, with added ascorbic acid · 1 cup (244 g)
    2.7g10% DV · 1.1 g per 100 g · 5.2 g per 200 calories
50. 50
    Heated apples

    Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program) · 1 cup slices (206 g)
    2.7g10% DV · 1.3 g per 100 g · 5.5 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead: