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The high fiber fruits at the top of USDA data are passion fruit (granadilla in USDA’s naming), avocado, guava, raspberries and blackberries. A cup of raspberries has about 8.0 grams of fiber and a cup of blackberries about 7.6 grams, according to USDA FoodData Central, while a medium pear has about 5.5 grams and a medium apple with skin about 4.4 grams. The table below ranks 26 raw fruits by fiber per USDA serving, with FDC IDs, percent Daily Value and fiber per 100 grams, and a second table covers dried fruit by the quarter cup.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Raspberries, blackberries, guava and avocado lead the per-cup ranking, at about 7.6 to 10.1 grams of fiber in USDA data; the half-cup granadilla row lists about 12.3 grams.
- Among fiber-rich fruits eaten one at a time, a Japanese persimmon, a medium pear and a cup of sliced kiwifruit each list 5.4 to 6.0 grams of fiber in USDA data.
- Skin matters: USDA lists about 4.4 grams of fiber for a medium apple with skin and 2.1 grams without it.
- Drying concentrates fiber by weight, so a quarter cup of dried fruit such as figs or prunes lists 3.1 to 3.7 grams in USDA data, about as much as a whole orange or banana.
- The percent Daily Value here uses the FDA labeling reference of 28 grams of dietary fiber, a label value for adults and children 4 and older, not a personal target.
High fiber fruits ranked by USDA fiber per serving
The table uses USDA FoodData Central SR Legacy entries for raw fruit. Servings are USDA household portions: one cup for berries and cut fruit, one fruit for apples, pears, oranges, bananas and persimmons, half a USDA cup for granadilla pulp and pomegranate arils. The percent Daily Value (%DV) compares the grams of fiber with the FDA Daily Value of 28 grams of dietary fiber for adults and children 4 and older, and the last column shows fiber per 100 grams of the same USDA entry, which is the fairer comparison when serving weights differ.
| Fruit (USDA FDC ID) | Serving | Fiber | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Passion fruit, purple, raw (169108) | 1/2 cup | 12.3 g | 44% | 114 | 10.4 g |
| Avocado, raw, cubes (171705) | 1 cup | 10.1 g | 36% | 240 | 6.7 g |
| Guava, common, raw (173044) | 1 cup | 8.9 g | 32% | 112 | 5.4 g |
| Raspberries, raw (167755) | 1 cup | 8.0 g | 29% | 64 | 6.5 g |
| Blackberries, raw (173946) | 1 cup | 7.6 g | 27% | 62 | 5.3 g |
| Persimmon, Japanese, raw (169941) | 1 fruit | 6.0 g | 22% | 118 | 3.6 g |
| Pear, raw (169118) | 1 medium | 5.5 g | 20% | 101 | 3.1 g |
| Kiwifruit, green, raw, sliced (168153) | 1 cup | 5.4 g | 19% | 110 | 3.0 g |
| Apple, raw, with skin (171688) | 1 medium | 4.4 g | 16% | 95 | 2.4 g |
| Cranberries, raw, whole (171722) | 1 cup | 3.6 g | 13% | 46 | 3.6 g |
| Blueberries, raw (171711) | 1 cup | 3.6 g | 13% | 84 | 2.4 g |
| Pomegranate arils, raw (169134) | 1/2 cup | 3.5 g | 12% | 72 | 4.0 g |
| Sweet cherries, raw, pitted (171719) | 1 cup | 3.2 g | 12% | 97 | 2.1 g |
| Orange, raw (169097) | 1 fruit | 3.1 g | 11% | 62 | 2.4 g |
| Apricots, raw, halves (171697) | 1 cup | 3.1 g | 11% | 74 | 2.0 g |
| Banana, raw (173944) | 1 medium | 3.1 g | 11% | 105 | 2.6 g |
| Strawberries, raw, halves (167762) | 1 cup | 3.0 g | 11% | 49 | 2.0 g |
| Mango, raw, pieces (169910) | 1 cup | 2.6 g | 9% | 99 | 1.6 g |
| Nectarine, raw (169914) | 1 medium | 2.4 g | 9% | 62 | 1.7 g |
| Pineapple, raw, chunks (169124) | 1 cup | 2.3 g | 8% | 82 | 1.4 g |
| Peach, raw (169928) | 1 medium | 2.2 g | 8% | 58 | 1.5 g |
| Apple, raw, without skin (171689) | 1 medium | 2.1 g | 7% | 77 | 1.3 g |
| Grapefruit, pink or red, raw (174673) | 1/2 fruit | 2.0 g | 7% | 52 | 1.6 g |
| Tangerine, raw (169105) | 1 medium | 1.6 g | 6% | 47 | 1.8 g |
| Grapes, red or green, raw (174683) | 1 cup | 1.4 g | 5% | 104 | 0.9 g |
| Watermelon, raw, diced (167765) | 1 cup | 0.6 g | 2% | 46 | 0.4 g |
Two groups stand out. Berries with many small seeds, such as raspberries and blackberries, and fruits eaten with edible seeds or a thick flesh, such as guava and avocado, sit at the top; melons, grapes and peeled citrus sit at the bottom. In USDA data a cup of raspberries carries more than ten times the fiber of a cup of diced watermelon. Our guides to kiwifruit, persimmons, pomegranate, blueberries, oranges and bananas cover each fruit in more depth.
Dried fruit: fiber per quarter cup
Drying removes water, so the fiber in a dried fruit is concentrated by weight. USDA lists about 2.9 grams of fiber per 100 grams for raw figs and 9.8 grams once dried, and about 1.4 grams per 100 grams for raw plums against 7.1 grams for prunes. A cup of dried fruit is a much larger amount of fruit than a cup of fresh, so this table uses a quarter of the USDA cup.
| Dried fruit (USDA FDC ID) | Serving | Fiber | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Figs, dried, uncooked (174665) | 1/4 cup | 3.7 g | 13% | 93 | 9.8 g |
| Prunes (dried plums), uncooked, pitted (168162) | 1/4 cup | 3.1 g | 11% | 104 | 7.1 g |
| Dates, deglet noor, chopped (171726) | 1/4 cup | 2.9 g | 10% | 104 | 8.0 g |
| Apricots, dried, halves (173941) | 1/4 cup | 2.4 g | 8% | 78 | 7.3 g |
| Raisins, dark, seedless (168165) | 1/4 cup | 1.6 g | 6% | 108 | 4.5 g |
Per 100 grams, dried figs, dates and prunes list more fiber than any raw fruit in the first table except the granadilla pulp in its first row, in USDA data. The calorie column shows the other side of concentration: a quarter cup of raisins lists about 108 calories in USDA data, more than a whole medium apple with skin.
Fruits high in fiber: skin on or peeled?
USDA keeps separate entries for apples with and without skin, and the gap is large: about 4.4 grams of fiber for a medium apple with skin and 2.1 grams for a medium peeled apple. Per 100 grams the USDA figures are 2.4 and 1.3 grams. SR Legacy has no peeled-pear entry, so the pear row in the table is the whole fruit as USDA analyzed it. Kiwifruit, peaches and nectarines are also listed as whole fruit, and the citrus rows are the peeled fruit.
This fits the FDA definition behind the number on a Nutrition Facts label. Under 21 CFR 101.9, dietary fiber means non-digestible soluble and insoluble carbohydrates and lignin that are intrinsic and intact in plants, plus certain isolated or synthetic fibers that FDA has reviewed, such as pectin and cellulose. The skin and seeds of a fruit are part of the intact plant material, which is why a peeled apple and juice lose so much of the total.
Fiber in fruits versus fruit juice
The Dietary Guidelines for Americans, 2020-2025, state that 100% fruit juice is lower in dietary fiber than whole fruit and that fruit should mostly be consumed in whole forms. USDA values show the size of the difference: raw orange juice lists about 0.2 grams of fiber per 100 grams against 2.4 grams for a whole orange, unsweetened apple juice about 0.2 grams against 2.4 grams for an apple with skin, and granadilla juice about 0.2 grams against 10.4 grams for the pulp. Juice pressed from prunes is the exception at about 1.0 gram per 100 grams in USDA data, still a fraction of the 7.1 grams in the fruit.
How the fiber Daily Value works on labels
The FDA labeling rule (21 CFR 101.9) sets a Daily Reference Value of 28 grams of dietary fiber for adults and children 4 years and older, based on a 2,000-calorie reference, and 14 grams for children 1 through 3 years. The percent Daily Value on a label is the grams of fiber divided by that reference, rounded to the nearest whole percent, and FDA lets a label round fiber to the nearest gram, so a package can show a slightly different figure than our table.
These are reference values for labels, not personal targets. The Dietary Guidelines call dietary fiber a dietary component of public health concern and report that more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber, with fruits, vegetables and whole grains underconsumed by more than 85 percent of adults. Our guide to how much fiber per day explains the reference values, and the high-fiber foods guide puts fruit next to beans, grains, nuts and seeds. Our sibling list of high fiber vegetables covers the other half of the produce aisle.
Gas and other notes
- Gas: NIDDK lists certain fruits, including apples, peaches and pears, and fruit juices among foods containing carbohydrates that may lead to excess gas in some people, and NIDDK notes that some people have more gas symptoms when they consume too much fiber. NIDDK suggests talking with your doctor about your diet; our guide to gas and bloating explains the causes.
- Adding fiber: NIDDK’s advice above is the reason many guides suggest changing the amount of fiber gradually; our guide to fiber for constipation covers that topic with its sources.
- Values vary: USDA SR Legacy figures are averages; a very large apple or a small pear will differ from the medium fruit in the table, and the Nutrition Facts label on packaged fruit is the figure for that product.
Frequently Asked Questions
Which fruit has the most fiber per serving?
In USDA data, a half cup of purple granadilla pulp, the first row of the table, lists about 12.3 grams, and per cup avocado (10.1 grams), guava (8.9 grams), raspberries (8.0 grams) and blackberries (7.6 grams) lead.
Do apples have more fiber with the skin on?
Yes. USDA lists about 4.4 grams of fiber for a medium apple with skin and 2.1 grams for a medium apple without skin.
Does dried fruit have more fiber than fresh?
By weight, yes: USDA lists 9.8 grams per 100 grams for figs once dried against 2.9 grams for raw figs. A quarter cup of the dried fruit lists about 3.7 grams in USDA data, with about 93 calories.
Does fruit juice contain fiber?
Very little. USDA lists about 0.2 grams of fiber per 100 grams for raw orange juice and unsweetened apple juice, and the Dietary Guidelines state that 100% juice is lower in dietary fiber than whole fruit.
What is the Daily Value for fiber?
FDA’s labeling rule sets 28 grams of dietary fiber as the Daily Reference Value for adults and children 4 and older, based on a 2,000-calorie reference. It is a label value, not a personal target.
Which common fruits are lowest in fiber?
In USDA data, a cup of diced watermelon lists about 0.6 gram, a cup of grapes about 1.4 grams and a medium tangerine about 1.6 grams.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: High Fiber Vegetables: USDA Fiber per Cup, Ranked, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Raspberries Benefits: USDA Raspberry Nutrition, Calories and Research, Pears Benefits: USDA Pear Nutrition, Calories and Asian Pears.