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What fruits are rich in fiber?

Emilia Klapp
Nutrition & Dietetics
Fruits packed with fiber include apples, raisins, peaches, strawberries, oranges, papaya, pears, and apricots. Check out the fiber in these serving sizes:
  • Raspberries, frozen: 11 g per cup.
  • Stewed prunes (dried plums): 7.7 g per cup.
  • Blackberries, raw: 7.6 g per cup.
  • Pumpkin, canned: 7.1 g per cup.
  • Blueberries, frozen: 5.1 g per cup.
Vandana  R. Sheth
Nutrition & Dietetics

All fruits are good sources of fiber.  However, below is a list of those that are higher in fiber:

  • Raspberries
  • Blackberries
  • Loganberries
  • Elderberries
  • Boysenberries
  • Pear (with skin)
  • Blueberries
  • Apple (with skin)
  • Strawberries
Toby Smithson
Nutrition & Dietetics

The fiber content in fruit can vary from hardly any to up to 8 grams/serving. One cup of raspberries contains 8 grams of fiber; a medium pear contains 5 grams of fiber; ½ cup prunes contains 4.5 grams of fiber; a medium orange contains 3 grams of fiber; and ½ cup strawberries contains 2 grams of fiber. A medium sized apple with the skin contains 4.4 grams of fiber whereas 1 cup of apple juice contains no fiber at all. It is best to eat fresh fruit with the skin to get the most fiber from the fruit.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.