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Food rankings

High-fiber fruits

The 30 fruits in our database ranked from most to least fiber per 100 g, plus the fruits with the most fiber in a typical serving.

Prepared by
Last updated
Sources
2 primary
Data
USDA FoodData Central

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How this list is built

Every fruit in our database is included, as described on its page, except lemon and lime, which are used for seasoning. The main table ranks fruits by grams of fiber per 100 g; when two tie, fiber per typical serving decides.

For reference, EU rules allow a food to be labeled a “source of fiber” with at least 3 g per 100 g and “high fiber” from 6 g (Regulation 1924/2006). Fruits with small seeds, such as raspberries, and dried fruit, such as dates, which people eat in small amounts, rise to the top per 100 g; the second table ranks by the fiber in a typical serving.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 30 fruits ranked by fiber per 100 g

30 fruits ranked by fiber per 100 g, highest first.

  1. Passion fruitFiber 4.2 g per serving · Calories 97 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 5/5High in fiberLow energy density10.4g/100 g
  2. DatesFiber 1.7 g per serving · Calories 282 kcal/100 g · Typical serving 21 g (0.7 oz) · Satiety 2/5High in fiber8g/100 g
  3. RaspberriesFiber 3.9 g per serving · Calories 52 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydrating6.5g/100 g
  4. Mamey sapoteFiber 8.1 g per serving · Calories 124 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber5.4g/100 g
  5. GuavaFiber 5.4 g per serving · Calories 68 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density5.4g/100 g
  6. BlackberriesFiber 3.7 g per serving · Calories 43 kcal/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating5.3g/100 g
  7. PomegranateFiber 3.6 g per serving · Calories 83 kcal/100 g · Typical serving 90 g (3 oz) · Satiety 5/5High in fiberLow energy density4g/100 g
  8. Japanese persimmon (kaki)Fiber 6.1 g per serving · Calories 70 kcal/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density3.6g/100 g
  9. SoursopFiber 4.1 g per serving · Calories 66 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density3.3g/100 g
  10. PearFiber 5.3 g per serving · Calories 57 kcal/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density3.1g/100 g
  11. CherimoyaFiber 4.5 g per serving · Calories 75 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density3g/100 g
  12. KiwiFiber 3 g per serving · Calories 61 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density3g/100 g
  13. Fresh figsFiber 2.9 g per serving · Calories 74 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy density2.9g/100 g
  14. BananaFiber 3.1 g per serving · Calories 89 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestLow energy density2.6g/100 g
  15. AppleFiber 4.3 g per serving · Calories 52 kcal/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating2.4g/100 g
  16. OrangeFiber 4.3 g per serving · Calories 47 kcal/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating2.4g/100 g
  17. BlueberriesFiber 1.8 g per serving · Calories 57 kcal/100 g · Typical serving 75 g (2.5 oz) · Satiety 5/5Low energy density2.4g/100 g
  18. CherriesFiber 2.5 g per serving · Calories 63 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy density2.1g/100 g
  19. StrawberriesFiber 3 g per serving · Calories 32 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating2g/100 g
  20. ApricotsFiber 1.4 g per serving · Calories 48 kcal/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5Low energy densityHydrating2g/100 g
  21. TangerineFiber 1.6 g per serving · Calories 53 kcal/100 g · Typical serving 90 g (3 oz) · Satiety 5/5Low energy densityHydrating1.8g/100 g
  22. PapayaFiber 2.6 g per serving · Calories 43 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating1.7g/100 g
  23. MangoFiber 2.4 g per serving · Calories 60 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy density1.6g/100 g
  24. PeachFiber 2.3 g per serving · Calories 39 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating1.5g/100 g
  25. PineappleFiber 2.1 g per serving · Calories 50 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating1.4g/100 g
  26. PlumFiber 0.9 g per serving · Calories 46 kcal/100 g · Typical serving 66 g (2.5 oz) · Satiety 5/5Low energy densityHydrating1.4g/100 g
  27. GrapefruitFiber 1.3 g per serving · Calories 32 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating1.1g/100 g
  28. GrapesFiber 1.1 g per serving · Calories 69 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Low energy density0.9g/100 g
  29. Honeydew melonFiber 1.6 g per serving · Calories 36 kcal/100 g · Typical serving 200 g (7 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.8g/100 g
  30. WatermelonFiber 0.8 g per serving · Calories 30 kcal/100 g · Typical serving 200 g (7 oz) · Satiety 4/5Low energy densityHydrating0.4g/100 g

Fruits with the most fiber per typical serving

15 fruits ranked by the fiber in a typical serving.

  1. Mamey sapoteCalories 186 kcal per serving · Fiber 5.4 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber8.1g per serving
  2. Japanese persimmon (kaki)Calories 119 kcal per serving · Fiber 3.6 g/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density6.1g per serving
  3. GuavaCalories 68 kcal per serving · Fiber 5.4 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density5.4g per serving
  4. PearCalories 97 kcal per serving · Fiber 3.1 g/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density5.3g per serving
  5. CherimoyaCalories 113 kcal per serving · Fiber 3 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density4.5g per serving
  6. AppleCalories 94 kcal per serving · Fiber 2.4 g/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating4.3g per serving
  7. OrangeCalories 85 kcal per serving · Fiber 2.4 g/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating4.3g per serving
  8. Passion fruitCalories 39 kcal per serving · Fiber 10.4 g/100 g · Typical serving 40 g (1.5 oz) · Satiety 5/5High in fiberLow energy density4.2g per serving
  9. SoursopCalories 83 kcal per serving · Fiber 3.3 g/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density4.1g per serving
  10. RaspberriesCalories 31 kcal per serving · Fiber 6.5 g/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydrating3.9g per serving
  11. BlackberriesCalories 30 kcal per serving · Fiber 5.3 g/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating3.7g per serving
  12. PomegranateCalories 75 kcal per serving · Fiber 4 g/100 g · Typical serving 90 g (3 oz) · Satiety 5/5High in fiberLow energy density3.6g per serving
  13. BananaCalories 107 kcal per serving · Fiber 2.6 g/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestLow energy density3.1g per serving
  14. KiwiCalories 61 kcal per serving · Fiber 3 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density3g per serving
  15. StrawberriesCalories 48 kcal per serving · Fiber 2 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating3g per serving

How to use this list

Fiber helps keep you regular, and constipation is a common side effect of GLP-1 medications. Whole fruit adds fiber and water at the same time; juice keeps very little of the fiber.

With a small appetite, fruit works best as a dessert or snack alongside something with protein, such as yogurt, rather than in place of the protein part of a meal. If you increase fiber, do it gradually and drink enough water: it is usually easier to tolerate that way.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Constipation on Ozempic, Wegovy or Zepbound: Why It Happens and What Helps.

Related tool

To add up a day of fiber with these and other fruits, use the daily fiber calculator.

Other food rankings

Fiber

Protein

Calories and macros

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. Official Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods, annex (nutrition claims).accessed .