Fruit Nutrition
Raspberries, pears, apples, avocado and more ranked by fiber per serving, with tips to reach your daily fiber target comfortably.
By Claire Moreau, Registered Dietitian & Senior Food Researcher · Updated October 11, 2026 · 8 min read · Fact-checked
Most adults eat far less fiber than recommended — often around half. Fruit is one of the easiest ways to close that gap, but some fruits deliver much more fiber than others. Here are ten of the best, with practical ways to use them.
Dietary fiber supports regular digestion, feeds beneficial gut bacteria, helps you feel full, and slows the absorption of sugar. Higher fiber intakes are associated with lower risk of heart disease, type 2 diabetes and bowel cancer. Common targets are about 25 g per day for women and 30–38 g for men.
Approximate fiber per typical serving:
Much of the fiber in apples, pears and kiwi is in or just under the skin. Washing the fruit well and eating it whole roughly doubles the fiber compared with peeled fruit.
Adding a lot of fiber at once can cause bloating. To make it comfortable:
Top porridge with raspberries, slice a pear into a salad, mash avocado on toast, or keep an apple in your bag for the afternoon. A handful of frozen mixed berries in yogurt can add 4–5 g of fiber in seconds.
Among common fruits, passion fruit, avocado and raspberries are the highest per serving.
Very little. Juicing removes most of the fiber, so whole fruit is far better.
Sudden large increases may cause gas or bloating; increase slowly and drink water.
This article is for general information only and isn't a substitute for professional medical advice. See our disclaimer.
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