The Best High-Fiber Fruits, Ranked by Fiber Per Serving
Not all fruit is equal when it comes to fiber. Berries, pears, and avocados lead the pack, while juice has almost none.
Key takeaways
- Raspberries and blackberries have the most fiber per cup.
- Keep the skin on apples and pears.
- Whole fruit beats juice, which loses most of its fiber.
| Fruit | Serving | Fiber (approx.) |
|---|---|---|
| Raspberries | 1 cup | 8 g |
| Blackberries | 1 cup | 7.5 g |
| Pear, with skin | 1 medium | 5.5 g |
| Avocado | 1/2 fruit | 5 g |
| Apple, with skin | 1 medium | 4.5 g |
| Blueberries | 1 cup | 3.5 g |
| Orange | 1 medium | 3 g |
| Banana | 1 medium | 3 g |
| Strawberries | 1 cup | 3 g |
| Prunes | 5 prunes | 3 g |
| Kiwi | 1 medium | 2 g |
Easy ways to get more
- Keep frozen berries on hand. They are nutritious, last for months, and work in oatmeal, yogurt, and smoothies.
- Eat the skin. Wash apples and pears well and eat them whole.
- Choose whole fruit over juice. A cup of orange juice has under 1 gram of fiber, while a whole orange has about 3.
- Pair with protein or fat. Apple with peanut butter or berries with yogurt keeps you full longer.
Looking for other categories? See the full foods list and our guide to high-fiber vegetables.
This article is for general education and is not medical advice. See our medical disclaimer.