Top Fruits High in Dietary Fiber
About Fruits and Dietary fiber
There are quite a number of fruits rich in dietary fiber, and most of this list will provide a significant portion of your recommended daily values.Some of the highest dietary fiber fruits include passion fruit, avocado, raisins, dates, kumquat, raspberries, blackberry, currants, pears and kiwi. Other dietary fiber rich fruits are figs, lime, lemon, orange, apple, blueberry, cherries, strawberries, apricot and rhubarb.
We calculated the top fruits for dietary fiber by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in dietary fiber.
Passion Fruit
In 1 cup, passion fruit
has
25g of
dietary fiber, or about
98% of daily values for women and
65% for men.
| Dietary fiber | |
|---|---|
|
25g in 1 cup (236g) |
21g in
200 Calories (206g) |
|
98%
65%
|
86%
56%
|
Complete nutrition for Passion Fruit
Avocado
1 cup of avocado
contains
16g of
dietary fiber, or about
63% of daily values for women and
41% for men.
| Dietary fiber | |
|---|---|
|
16g in 1 cup (230g) |
8.1g in
200 Calories (120g) |
|
63%
41%
|
33%
21%
|
Complete nutrition for Avocado
Raisins
In 1 cup, raisin
has
11g of
dietary fiber, or about
45% of daily values for women and
30% for men.
| Dietary fiber | |
|---|---|
|
11g in 1 cup (165g) |
4.6g in
200 Calories (68g) |
|
45%
30%
|
18%
12%
|
Complete nutrition for Raisins
Dates
1 date
contains
1.6g of
dietary fiber, or about
6% of daily values for women and
4% for men.
| Dietary fiber | |
|---|---|
|
1.6g in 1 date (24g) |
4.8g in
200 Calories (72g) |
|
6%
4%
|
19%
13%
|
Complete nutrition for Dates
Kumquat
In 1 fruit, kumquat
has
1.2g of
dietary fiber, or about
5% of daily values for women and
3% for men.
| Dietary fiber | |
|---|---|
|
1.2g in 1 fruit (19g) |
18g in
200 Calories (282g) |
|
5%
3%
|
73%
48%
|
Complete nutrition for Kumquat
Raspberries
1 cup of raspberry
contains
8g of
dietary fiber, or about
32% of daily values for women and
21% for men.
| Dietary fiber | |
|---|---|
|
8g in 1 cup (123g) |
25g in
200 Calories (385g) |
|
32%
21%
|
100%
66%
|
Complete nutrition for Raspberries
Blackberry
In 1 cup, blackberry
has
7.6g of
dietary fiber, or about
31% of daily values for women and
20% for men.
| Dietary fiber | |
|---|---|
|
7.6g in 1 cup (144g) |
25g in
200 Calories (465g) |
|
31%
20%
|
99%
65%
|
Complete nutrition for Blackberry
Currants
1 cup of currant
contains
4.8g of
dietary fiber, or about
19% of daily values for women and
13% for men.
| Dietary fiber | |
|---|---|
|
4.8g in 1 cup (112g) |
15g in
200 Calories (357g) |
|
19%
13%
|
61%
40%
|
Complete nutrition for Currants
Pears
In 1 cup, pear
has
4.3g of
dietary fiber, or about
17% of daily values for women and
11% for men.
| Dietary fiber | |
|---|---|
|
4.3g in 1 cup (140g) |
11g in
200 Calories (351g) |
|
17%
11%
|
44%
29%
|
Complete nutrition for Pears
Kiwi
1 cup of kiwi
contains
5.4g of
dietary fiber, or about
22% of daily values for women and
14% for men.
| Dietary fiber | |
|---|---|
|
5.4g in 1 cup (180g) |
9.8g in
200 Calories (328g) |
|
22%
14%
|
39%
26%
|
Complete nutrition for Kiwi
Figs
1 large
fig
has
1.9g of
dietary fiber, or about
7% of daily values for women and
5% for men.
| Dietary fiber | |
|---|---|
|
1.9g in 1 large (64g) |
7.8g in
200 Calories (270g) |
|
7%
5%
|
31%
21%
|
Complete nutrition for Figs
Lime
In 1 fruit, lime
contains
1.9g of
dietary fiber, or about
8% of daily values for women and
5% for men.
| Dietary fiber | |
|---|---|
|
1.9g in 1 fruit (67g) |
19g in
200 Calories (667g) |
|
8%
5%
|
75%
49%
|
Complete nutrition for Lime
Lemon
In 1 fruit, lemon
has
1.6g of
dietary fiber, or about
6% of daily values for women and
4% for men.
| Dietary fiber | |
|---|---|
|
1.6g in 1 fruit (58g) |
19g in
200 Calories (690g) |
|
6%
4%
|
77%
51%
|
Complete nutrition for Lemon
Orange
1 cup of orange
contains
4.4g of
dietary fiber, or about
18% of daily values for women and
12% for men.
| Dietary fiber | |
|---|---|
|
4.4g in 1 cup (185g) |
10g in
200 Calories (435g) |
|
18%
12%
|
42%
27%
|
Complete nutrition for Orange
Apple
1 large
apple
has
5.4g of
dietary fiber, or about
21% of daily values for women and
14% for men.
| Dietary fiber | |
|---|---|
|
5.4g in 1 large (223g) |
9.2g in
200 Calories (385g) |
|
21%
14%
|
37%
24%
|
Complete nutrition for Apple
Blueberry
1 cup of blueberry
contains
3.6g of
dietary fiber, or about
14% of daily values for women and
9% for men.
| Dietary fiber | |
|---|---|
|
3.6g in 1 cup (148g) |
8.4g in
200 Calories (351g) |
|
14%
9%
|
34%
22%
|
Complete nutrition for Blueberry
Cherries
In 1 cup, cherry
has
2.9g of
dietary fiber, or about
12% of daily values for women and
8% for men.
| Dietary fiber | |
|---|---|
|
2.9g in 1 cup (138g) |
6.7g in
200 Calories (317g) |
|
12%
8%
|
27%
18%
|
Complete nutrition for Cherries
Strawberries
1 cup of strawberry
contains
3g of
dietary fiber, or about
12% of daily values for women and
8% for men.
| Dietary fiber | |
|---|---|
|
3g in 1 cup (152g) |
12g in
200 Calories (625g) |
|
12%
8%
|
50%
33%
|
Complete nutrition for Strawberries
Apricot
In 1 cup, apricot
has
3.1g of
dietary fiber, or about
12% of daily values for women and
8% for men.
| Dietary fiber | |
|---|---|
|
3.1g in 1 cup (155g) |
8.3g in
200 Calories (417g) |
|
12%
8%
|
33%
22%
|
Complete nutrition for Apricot
Rhubarb
1 cup of rhubarb
contains
2.2g of
dietary fiber, or about
9% of daily values for women and
6% for men.
| Dietary fiber | |
|---|---|
|
2.2g in 1 cup (122g) |
17g in
200 Calories (952g) |
|
9%
6%
|
69%
45%
|
Complete nutrition for Rhubarb