Some Fruits With More Fiber Than an Apple

Apples offer many health benefits due to their various nutrients, including fiber. One medium-sized apple contains roughly 4.8 grams (g) of dietary fiber, which is key for supporting digestion, maintaining weight, and potentially preventing certain chronic diseases.1
However, other fruit sources offer more fiber than an apple, helping you meet your daily nutritional needs.

۱. Passion Fruit
One cup of this tart tropical fruit contains 24.5 g of dietary fiber.12 That’s close to the daily recommended amount of fiber for most healthy adults, which ranges from 25 g to 30 g per day.3
Passion fruit can be eaten fresh or added to drinks and smoothies or made into ice pops or other frozen treats.

۲. Guava
Guava, another tropical fruit, contains double the fiber of an apple. One cup contains 8.9 g of fiber and more vitamin C than an orange.1
Guavas can be eaten whole with the rind on, sliced, or scooped out like avocados. They can also be added to fruit salads, smoothies, or jams.

۳. Raspberries
With 1 cup offering 8 g of fiber, raspberries contain the highest fiber content among berries.1 This amount of berries covers around one-third of your daily recommended fiber intake.3
Raspberries are rich in antioxidants and other vitamins and minerals. They can be eaten fresh or added to recipes.

4. Blackberries
Blackberries contain 7.6 g of fiber in a 1-cup serving.1 Due to their high levels of antioxidants, vitamins, minerals, and fiber, they’re considered a superfood.
Blackberries can be eaten fresh as a snack or topping, but because they tend to spoil quickly, you might consider freezing them, which also makes them easy to add to a smoothie.4

۵. Wild Blueberries
Wild blueberries (lowbush blueberries) contain more antioxidants and fiber than cultivated varieties (typically found in the grocery store).5 One cup of wild blueberries contains 6.2 g of fiber, while 1 cup of raw, regular blueberries offers 3.5 g of fiber.16

۶. Pears
One medium-sized pear contains 5.5 g of fiber, while an Asian pear of the same size provides 6.5 g of fiber.1 Still, both types are made up of more fiber than apples, and are also rich in antioxidants like vitamin C.7
Experts suggest avoiding canned pears if possible. They are often canned in juice or syrup that contains added sugars and carbohydrates.8