Passion Fruit

Native to South America, passion fruit isn’t one of the more common fruits in your grocery store. You can sometimes find it with other tropical fruits, like guavas and papayas.

Passion fruit has a thick yellow or purple skin and is filled with yellow, fleshy, edible seeds with a sweet yet tart flavor. This tropical high-fiber fruit is low in calories and fat but is high in vitamin C and is one of the highest in fiber, offering 24g in just one cup.

Guavas

In addition to being one of the fruits with the highest amount of fiber at 9g per cup, guavas are also a good source of folate, potassium, and vitamins A and C. You can cut, peel, and enjoy guavas like you would an apple, and the seeds inside are edible as well.

Guavas are high-fiber fruits found in a variety of colors. The skin can be red, yellow, or purple and the flesh can range from yellow to pink and red.

Raspberries

Raspberries have become the poster child for high-fiber fruits, with 8g in just one cup. Their bright red color is in part due to antioxidants called anthocyanins.

This little berry is bursting with other phytonutrients, too—flavanols, procyanidins, and ellagitannins—which may help reduce the risk of certain cancers, heart disease, hypertension, and osteoporosis.

You don’t have to wait until summer to enjoy fresh raspberries. They are frozen at their peak, which locks in all their healthy nutrients and makes them available year-round. Almost any fruit can be purchased frozen. This reduces spoilage and can be less costly than buying fresh.

Blackberries

This berry gives raspberries competition when it comes to fiber offerings. With 8g per cup, blackberries tie with raspberries as one of the highest-fiber fruits. Blackberries (fresh or frozen) are also a good source of vitamin C and also provide vitamin K.

Pear

Similar to apples, pears have many varieties—with different flavors, textures, and colors. But no matter the variety, all pears are high in fiber, providing about 6g in a medium piece of fruit.

Pears are a versatile fruit and pair well with different flavors. Add them to a cheese board, bake into muffins, place over oatmeal, or toss diced pieces on top of a salad. You can also bake pears with a dash of cinnamon.

Avocados

Avocados are unique high-fiber fruits high in healthy mono and polyunsaturated fats. Additional nutritional benefits worth touting? Half an avocado has about 5g of fiber and the fruit, in general, is a good source of pantothenic acid, folate, vitamin K, and copper.

Avocados get their bright green color from two antioxidants, lutein, and zeaxanthin, which are good for eye health.

Kiwifruit

Fuzzy brown on the outside and (typically) bright green on the inside, kiwis are deliciously sweet and tart at the same time. They also pack 5g of fiber per cup of sliced fruit.

In addition to fiber, kiwifruits (with or without the skin) are loaded with potassium and vitamins C and E, three nutrients American diets typically fall short of.

Blueberries

The fiber in blueberries is 4g per 1 cup of fruit. Members of the berry family are typically high in fiber (thanks in part to their many seeds) and blueberries are no exception. Although they contain less fiber than raspberries and blackberries, they are still an excellent source of fiber.

Their beautiful blue hue is thanks in part to anthocyanins, an antioxidant that may help prevent cardiovascular disease and cancer while boosting brain function.

Oranges

Oranges are typically praised for their immunity-boosting vitamin C, but they are also a good source of fiber. A medium fruit provides 3g of this filling nutrient.

These high-fiber fruits are also a great packable snack. Their thicker skin protects them from bumps and bruises along the way.

Grapefruit

Another member of the citrus family, grapefruit has about 3g of fiber per one-cup serving and is loaded with vitamin C. Grapefruit are typically less sweet than oranges. The Texas Red grapefruit with its deep red color is one of the sweetest grapefruit available.

Although not related to grapes, grapefruit get its name because it grows in clusters similar to grapes.

Pomegranates

The unique pomegranate can last months in the refrigerator, so stock up when it's in season. The nearly 4g of fiber per half-cup comes from the juicy arils inside the tough exterior skin.

To open the fruit—and keep as many arils intact as possible—cut off the crown and then score the fruit in four to six sections along the white membrane. Place the pomegranate in a bowl of water and carefully crack it open. Gently remove the arils from the skin of this high-fiber fruit. The arils will sink to the bottom, separating themselves from the rest of the fruit.

Mandarins

More fiber-filled citrus, mandarins provide about 3g of fiber per cup. The trick to buying mandarins—and other citrus, for that matter—is to pick fruit that feels heavy for its size.

Like most citrus, mandarins are a good source of vitamin C and are packed with vitamin A. Tangerines, satsumas, clementines, and pixies are all different types of mandarins.

Strawberries

Similar to their berry cousins (raspberries, blackberries, blueberries, etc.) strawberries are a good source of vitamin C, potassium, and fiber, three nutrients most of us aren’t getting enough of on a daily basis. Strawberries have 3g of fiber per cup (sliced).

You can typically find strawberries fresh year-round, but frozen berries are just as healthy.

Bananas

Famous for their potassium offerings, bananas are fiber-filled, providing 3g per medium fruit. They are the perfect snack for the physically active; they’re a good source of carbs, typically easy on the stomach, and the potassium may help prevent muscle cramps.

Toss frozen banana chunks into a smoothie, slice and enjoy with peanut butter, or eat them straight from the peel.

Apricots

Fresh apricots provide 3g of fiber per cup, sliced (and about 80 calories). Apricots are also packed with vitamins A and C and potassium.

Dried apricots can be found year-round and are nutritious and fiber-filled, although they have more calories than fresh fruit. They may also have more sugar or other ingredients for preservation purposes.

Cherries

You can typically find fresh cherries in the summertime (June through August) but they’re available all year in the freezer section. Cherries have 3g of fiber per cup and are loaded with vitamin C.

Research shows eating cherries may help reduce oxidative stress, improve sleep, lower blood pressure, and reduce muscle soreness from exercise.

Mangos

Mangos hail from Asia but are widely loved—in fact, they’re one of the most popular fruits around the world. Aside from being naturally sweet, they’re also anti-inflammatory, which may reduce the risk of some diseases.

One cup of mango has just 100 calories but offers almost 3g of fiber and 100% of your daily vitamin C needs.