9 Fruits with More Fiber Than an Apple, According to a Dietitian

9 Fruits with More Fiber Than an Apple, According to a Dietitian

Apples are great, but these fruits can easily ramp up your daily fiber intake—and they add some fun variety.

By Novella Lui, RD, M.H.Sc.

With a saying like “an apple a day keeps the doctor away,” this fruit is known to be one of the most nutritious to eat. Apples deliver a bunch of health benefits, from heart protection to brain health, weight management and more. 

One reason why they’re so good for you? Apples provide a good source of fiber, with 4 grams of fiber per medium-sized apple (200 g).¹ But apples aren’t the only fiber-packed fruit around. The Dietary Guidelines for Americans recommend consuming at least two servings of fruits each day.² The ones you choose are up to you (and your taste preferences), but if you’re looking to up your daily fiber intake, we’ve compiled a list of nine fruits that have more fiber than an apple. Get excited to go shopping.

Health Benefits of Fiber

Fiber is present in fruits, vegetables, nuts, seeds and whole grains. The two kinds of fiber, soluble and insoluble, have their own characteristics. In the case of fruits, soluble fiber is found in fruits like oranges and apples, and this type of fiber absorbs water to slow digestion, helps lower cholesterol and may also improve blood pressure. Insoluble fiber is present on the skin of fruits, like apple skin, and bulks up stool to improve regularity and lower the risk of colorectal cancer.

Based on age and gender, the recommended daily fiber intake is between 28 and 34 g.² Incorporating the following fiber-rich fruits into your eating plan is a great way to reach that target.

1. Passion Fruit

Passion fruit is a tropical fruit that resembles a plum filled with edible black seeds. Each seed is individually wrapped inside an orange-yellow pulp. This sweet-tart fruit claims our top spot of the highest fiber-containing fruit, boasting 24.5 g of fiber for every cup (236 g).³ Enjoy it as a whole fruit, or spoon the seeds and pulp over some ricotta and drizzle with honey for an easy dessert.

2. Raspberries

Raspberries are known for their bright flavor, and they’re also one of the most fiber-rich berries. Every cup (150 g) has almost 10 g of fiber, about one-third of your daily fiber need.⁴ Use fresh raspberries in one of our 18 Healthy Breakfast Recipes Featuring Raspberries or add frozen raspberries to smoothie bowls, muesli and chia pudding.

3. Guava

Guava has a crunch similar to a pear when raw. When ripe, some say the fruit has a flavor that is a mix between pear and strawberry, with a texture between an apple and a firm banana. What makes guava unique is both the rind and the seeds are edible, which contributes to the fruit’s fiber content of 9 g for every cup (165 g).⁵ Plus, it also ranks in our list of one of the highest-protein fruits. You can eat it as whole fruit or cut it up into slices. Also, use the ripe fruit to make sauces, jams, jellies, cakes and pastries.

4. Blackberries

Similar to raspberries, blackberries are a delicate fruit but with a deep purple color and a sweeter flavor profile. Each cup (150 g) is filled with 8 g of fiber.⁶ Blackberries are a portable and convenient snack, but they are also an excellent hero ingredient for desserts, especially for blackberry compote, crisp, jam and cake.

Read Also: 5 Signs You’re Eating Too Much Sugar

5. Avocado

While avocado isn’t traditionally eaten like a sweet fruit, it is biologically a fruit packed with vitamin E, healthy fats and other nutrients. More importantly, half an avocado has about 7 g of fiber.⁷ This green fruit adds instant creaminess to any dish—dips, salads, sandwiches, toast, smoothies and pasta, to name a few. 

Stumped at how to slice one right? Here’s how to cut an avocado using this smart method.

6. Persimmon

Persimmon is a fall and winter fruit grown in tropical climates. Depending on the variety, this distinctively orange fruit resembles a tomato or a plum and the flavor can be sweet or astringent. Still, each fruit (168 g) has a whopping 6 g of fiber.⁸ Their short season and limited availability make persimmons a rare gem during the colder months, where you can add them to our Bitter Greens Salad with Persimmons, Manchego & Hazelnut Vinaigrette.

7. Dragon Fruit

Browsing the produce section, it’s hard to miss bright fuchsia or yellow-colored spiky dragon fruits. While their flavor profiles can vary depending on their variety, dragon fruits are seedy, juicy and pulpy. You can reap the 5.5 g of fiber per cup (180 g) by scooping the meaty and seedy flesh out of a halved dragon fruit, cutting the flesh into cubes and tossing it into smoothies or a fruit salad like our Coconut Cream Fruit Salad.⁹

8. Pear

When it comes to apples versus pears, pears have more fiber than an apple with an average of 5.5 g per medium fruit.¹⁰ Whether you choose an apple or a pear comes down to personal preference, availability and cost. Our favorite pairing for pear is tied between our Arugula Salad with Roasted Pork Tenderloin, Pears & Blue Cheese and Roasted Pears with Prosciutto. We also love using pears to make Almond & Pear Rose Tarts and Baked Oatmeal with Pears.

9. Kiwi

Don’t underestimate this vibrant green, sweet and tangy fruit—1 cup of sliced kiwi (about 2 1/2 kiwi fruits) has 5.4 g of fiber (180 g).¹¹ Cut a kiwi fruit in half and scoop out the juicy and seedy flesh, or chop them up for our Mango & Kiwi with Fresh Lime Zest or Kiwi Salsa & Chips.

The Bottom Line

Choosing high-fiber fruits can easily ramp up your daily fiber consumption. These nine fruits—passion fruit, raspberries, guava, blackberries, avocado, persimmon, dragon fruit, pear and kiwi—each deliver distinctive nutrition and flavor profiles. 

While not all the mentioned fruits are available as fresh whole fruits year-round, you can find many varieties in the grocery store’s frozen aisle. Next, check out these 5 Best Frozen Fruits to Eat Every Week, According to Dietitians.

EatingWell.com, September 2024