Which Fruits Have The Most Dietary Fiber?
At 3.5 grams per serving, apples are one of the best sources of dietary fiber, or roughage as it’s often called. They’re easy to find and they don’t cost much.
Eating a variety of fruits is one of the best ways to get an adequate amount of fiber: about 35 grams a day based on a 2,000 calorie diet, according to new US Dietary Guidelines.
Because much of the fiber in fruit is in the skin, especially when it comes to apples, pears, peaches, and nectarines, it’s best to wash the fruit well and then eat it whole.
Fruit | Calories | Fiber |
|---|---|---|
Avocado (1 medium) | 273 | 4.3 grams |
Papaya (1 cup cubed) | 55 | 2.5 grams |
Guava (1 cup) | 112 | 8.9 grams |
Apple (1 medium) | 72 | 3.3 grams |
Cantaloupe (1 cup) | 60 | 1.6 grams |
Orange (1 large) | 86 | 4.4 grams |
Mango (1 cup) | 107 | 3 grams |
Grapefruit (1/2 medium) | 41 | 1.4 grams |
Raspberries (1 cup) | 64 | 8 grams |
Blackberries (1 cup) | 62 | 7.6 grams |
Kiwi (1) | 25 | 0.6 grams |
Pear (1 large) | 121 | 6.5 grams |
Apricot (1) | 17 | 0.7 grams |
Banana (1 medium) | 105 | 3 grams |
Strawberries (1 cup) | 46 | 2.9 grams |
Remember, eating the whole fruit is better than drinking the juice, particularly if you are watching your weight. A cup of apple juice contains around 115 calories with minimum nutrition, yet a medium-size apple has less than 80 calories with a lot more nutrition. With the whole fruit you also get the filling effect of that accompanies all fiber-rich foods, so you tend to eat less.
