Dietary fibre is one of the most important and most commonly under-consumed nutrients. Fruits are an excellent source of both soluble and insoluble fibre. Here are the fruits ranked by fibre content per 100g.
Fruits Ranked by Fibre Content (per 100g, highest to lowest)
- 1. Raspberries — 6.5g fibre — The highest fibre common fruit. A cup of raspberries provides 8g of fibre — nearly a third of the daily recommended intake. See raspberry nutrition
- 2. Blackberries — 5.3g fibre — Second highest, also rich in antioxidants. See blackberry nutrition
- 3. Avocado — 6.7g fibre — Exceptionally high in fibre alongside healthy fats. See avocado nutrition
- 4. Dragon fruit — 2.9g fibre — Moderate fibre with prebiotic properties supporting gut health. See dragon fruit nutrition
- 5. Pear — 3.1g fibre — High in pectin fibre, particularly in and around the skin.
- 6. Apple — 2.4g fibre — Good source of pectin, a soluble fibre that feeds beneficial gut bacteria. See apple nutrition
- 7. Blueberries — 2.4g fibre — Moderate fibre alongside exceptional antioxidant content. See blueberry nutrition
- 8. Strawberries — 2g fibre — Moderate fibre, very low calorie. See strawberry nutrition
- 9. Kiwi — 3g fibre — Good source of fibre including actinidin, a unique enzyme that aids protein digestion. See kiwi nutrition
- 10. Banana — 2.6g fibre — Moderate fibre, with unripe bananas higher in resistant starch which acts as prebiotic fibre. See banana nutrition
- 11. Mango — 1.6g fibre — Moderate fibre with high sugar content. See mango nutrition
- 12. Orange — 2.4g fibre — Good fibre content, primarily in the membranes. See orange nutrition
- 13. Peach — 1.5g fibre — Lower fibre, good source of vitamins A and C. See peach nutrition
- 14. Watermelon — 0.4g fibre — Very low in fibre — most of its weight is water. See watermelon nutrition
Soluble vs Insoluble Fibre in Fruits
Fruits contain both types of fibre. Soluble fibre (pectin in apples, pears, and citrus) dissolves in water to form a gel that slows digestion, lowers cholesterol, and stabilises blood sugar. Insoluble fibre (in berry seeds and fruit skins) adds bulk to stool and supports regular bowel movements. For maximum benefit, eat fruit with the skin on where possible.
How Much Fibre Do You Need?
The recommended daily fibre intake is 25g for women and 38g for men. A diet rich in high-fibre fruits like raspberries, blackberries, and avocados can contribute significantly to this target. One cup of raspberries alone provides 8g — nearly a third of a woman's daily target.
Track your daily fibre intake with our Food Tracker. See our complete guide to fruits ranked by calories.
References
- USDA FoodData Central — Reference database for nutrient content of foods
- NIH Office of Dietary Supplements — Fiber — Authoritative reference on dietary fibre
- Harvard T.H. Chan — Fiber — Evidence-based fiber overview
- Harvard T.H. Chan — Vegetables and Fruits — Evidence-based overview of fruits and vegetables
- Academy of Nutrition and Dietetics — Fruits — Professional dietitian guidance on fruit consumption
- Dietary Guidelines for Americans 2020-2025 — Federal recommendations on fruit intake