High-Fiber Fruits: 18 Best Picks (Charted by Grams)

An average American consumes approximately 15 grams of fiber per day, which is half of the federal recommendation of 28 to 38 grams of fiber per day. One of the easiest nutritional victories that can be made is that gap, and high fiber fruits are the easiest to begin with. They are portable, no-prep, and they are even naturally pre-portioned. The twist is that not every fruit is created equal. Approximately 3 grams of fiber are found in a medium banana. The number of raspberries in a cup is 8. The cup of passion fruit has almost 25. In case you are attempting to incorporate fiber into your eating plan, it is essential that you understand what fruits actually provide.

This guide lists 18 best high fiber fruits by the amount per serving, using as a data source the USDA Fooddata Central. You will get a high fiber fruits list with realistic serving sizes, a fiber in fruits chart that you can save, or print, and notes on the best options to use to achieve weight loss, low sugar, and other health objectives. All information is based on the database of Fooddata Central of USDA and on the USDA Dietary Guidelines, which are for Americans.

Why fiber from fruit matters

Fiber can do more than just make you regular. It is recommended by the Dietary Guidelines for Americans that people should have a sufficient amount of fiber in their diet to reduce the risk of cardiovascular disease, type 2 diabetes, some cancers, and improved gut health. Whole fruit fiber is packaged with vitamins, minerals, antioxidants, and water and hence the consistent results of nutrition research that conclude that whole fruit is better than supplements or juice in health outcomes.

The daily value (DV) of fiber is presently 28 grams. The recommended adequate intake (AI) of the National Academy of Medicine is 25 grams (women) to 38 grams (men) per day, depending on age. The majority of adults are very far behind. Replacing 15 grams of fruits with 25 grams of high-fiber fruits in a day will change an average American into 25 grams of fruit in a day in just a short time without the need to alter anything about the diet.

Both of the two primary forms of fiber do count. Soluble fiber (which is high in pears, apples, oranges, and berries) helps to reduce cholesterol levels and stabilize blood sugar levels. The insoluble fiber (present in fig skin, raspberry seeds and avocado flesh) keeps the digestion process working. Both fruits are in most of the high fiber fruits and this is why it is better to vary your choices and not stick with one or two favorites.

The 18 best high fiber fruits, ranked by grams per serving

The fiber in fruits chart below ranks the best high fiber fruits by grams per typical serving, using USDA data. Serving sizes reflect what people actually eat (one medium fruit, one cup of berries) rather than 100-gram weight units.

This high fiber fruits list covers the most accessible, broadly available options. A few specialty fruits (loganberries, gooseberries, elderberries, currants) have higher fiber content per serving but aren't widely sold in U.S. supermarkets, so they're not included.

The standouts: top 5 fruits high in fiber

The high-end of the chart is a little more interesting to look at since fiber math becomes drastically more efficient at the high-end.

Passion fruit is the richest fruit in terms of fiber that you can purchase, with 24.5 grams per cup. Almost 90 percent of the daily value in just one serving. The seeds are also edible and provide a majority of the fiber. Passion fruit may be eaten as it is (scooped out of the shell), as an addition to yogurt or as a component of smoothies. Its fiber-to-calorie ratio is one of the highest of all high fiber fruit, making it a choice of high fiber fruit that anyone can maximize the ratio of fiber to calorie.

Avocados provide 10 grams of fiber in a medium size fruit, more than most beans per serving. The surprise is that most people do not consider avocado as an example of a fiber food. The fiber is accompanied by heart-healthy monounsaturated fat, but at 322 calories each fruit, avocados are ranked in your diet on a different math than berries.

Raspberries at 8 grams per cup are the most-fiber-containing fruit commonly-available by-volume. They are also sugar free (5.4 grams per cup), calorie free (64) and rich in antioxidants. This mix renders raspberries one of the finest high fiber fruits low in sugar in the whole produce aisle.

Blackberries are similar to raspberries weighing at 7.6 grams per cup and 7 grams of sugar. The seedy feel is an indication that you are getting both soluble and insoluble fiber. Frozen blackberries are almost as good as fresh and much less expensive out of season.

Pears are underrated. A medium pear with a skin provides 6 grams of fiber, approximately, 20 percent of the daily value, in 101 calories. Skin matters here. When a pear is peeled, the fiber content is decreased by about half. Pears also make a good lunchbox and they do not bruise as fast as the berries.

High fiber fruits low sugar: the best picks

For people watching sugar (whether for weight loss, blood sugar management, or low-carb eating), the high fiber fruits low sugar picks cluster in two groups: avocados and berries. The fiber-to-sugar ratio matters more than absolute fiber content for these readers.

The strongest low-sugar performers:

• Raspberries: 8g fiber, 5.4g sugar (1.5:1 ratio)

• Blackberries: 7.6g fiber, 7g sugar (1.1:1 ratio)

• Strawberries: 3g fiber, 7.4g sugar (0.4:1 ratio)

• Avocado: 10g fiber, 1.3g sugar (7.7:1 ratio, the best ratio of any common fruit)

For comparison, a cup of mango has 2.6g of fiber and 23g of sugar, putting its ratio at about 0.1:1. Mango is still nutritious, but if your goal is fiber without sugar, berries and avocado deliver far better.

A note on diabetes: diabetic patients on GLP-1 medications like Mounjaro or Ozempic often benefit from fiber-forward, lower-sugar fruits because the slow gastric emptying these medications cause makes high-sugar foods more likely to trigger nausea. Berries and avocado fit this profile particularly well.

High fiber fruits for weight loss

For weight loss specifically, the right framework isn't "lowest sugar" or "highest fiber" alone. It's fiber-to-calorie ratio. High fiber fruits for weight loss work because fiber slows digestion, supports satiety, and stabilizes blood sugar, all without adding many calories.

Best high fiber fruits for weight loss by fiber-per-calorie:

• Strawberries: 3g fiber per 49 calories (best ratio in the list)

• Raspberries: 8g fiber per 64 calories

• Blackberries: 7.6g fiber per 62 calories

• Asian pear: 4.4g fiber per 51 calories

• Apricot: 3.1g fiber per 67 calories

These options let you fill up on fiber without adding meaningful calories to your day. A cup of raspberries plus a cup of strawberries costs you about 113 calories and delivers 11 grams of fiber, which is over a third of the daily target.

If you're following a structured weight-loss plan and want personalized meal suggestions that integrate these fruits with high-protein meals, our GLP-1 Meal Planner builds custom plans based on your specific medication, dose, and goals. The tool defaults to fiber-forward selections like the ones in this article.

How to actually eat 28 grams of fiber from fruit

Hitting the daily fiber target through fruit alone is hard but possible. Here's a sample day that lands at about 24 grams from fruit alone, leaving 4+ grams to come from vegetables, grains, or legumes:

• Breakfast: 1 cup raspberries on Greek yogurt = 8g fiber

• Mid-morning snack: 1 medium pear with skin = 6g fiber

• Lunch addition: ½ avocado in salad = 5g fiber

• Afternoon snack: 1 medium apple with skin = 4.4g fiber

• Total from fruit: 23.4g fiber

Add a cup of cooked broccoli at dinner (5g) or a half cup of black beans in a salad (8g), and you're past the 28-gram daily value comfortably.

A practical note: if you currently eat 15g of fiber daily and try to jump straight to 35g, expect bloating, gas, and discomfort for a week. Increase by 5g per week and drink more water as you go. The gut adapts within 2 to 3 weeks.