9 Surprising Fruits Packed with More Fiber Than an Apple, Says a Dietitian

Apples are wonderful, but these fruits can significantly boost your daily fiber consumption—adding some enjoyable diversity.

Reviewed by Registered Dietitian Emily Lachtrupp, M.S. Reviewed by Registered Dietitian Emily Lachtrupp, M.S.

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 , ranging from cardiac care to cognitive function, bodyweight control and beyond.

A key health benefit of apples lies in their high fiber content; one medium-sized apple (approximately 200g) provides about four grams of dietary fiber. However, apples aren't alone as champions of fiber among fruits. According to the Dietary Guidelines for Americans, individuals should aim for at least two servings of fruit every day. While personal preference plays a role in choosing which fruits to eat, those seeking additional sources of fiber might be interested in this selection of nine fruits known for having higher levels of fiber compared to apples. Prepare yourself for some exciting produce browsing!

Related: What Occurs to Your Body If You Don't Consume Sufficient Fiber?

Health Benefits of Fiber

The presence of fiber can be found in fruits, vegetables, nuts, seeds, and whole grains. There are two types of fiber, soluble and insoluble , each possess distinct traits. For instance, with regard to fruits, soluble fiber can be found in produce such as oranges and apples. This form of fiber dissolves in water, which slows down the digestive process and aids in nutrient absorption. lower cholesterol Additionally, it might enhance blood pressure levels. Insoluble fiber can be found in fruit skins such as an apple’s peel, aiding in making stools bulkier which improves digestion and reduces the likelihood of developing colorectal cancer.

Depending on their age and gender, individuals should aim for a daily fiber intake of 28 to 34 grams. Adding these high-fiber fruits to your diet can help you achieve this objective effectively.

1. Passion Fruit

Passionfruit is a tropical fruit that looks like a plum stuffed with edible black seeds. These seeds are encased within an orange-yellow pulp. Known for its sweet-sour taste, this fruit takes first place among those richest in fiber, providing approximately 24.5 grams of fiber per cup (236 grams). You can savor it as-is or utilize it to prepare various dishes. Passion Fruit Smoothie Or try a no-bake dessert like ours. Passion Fruit Cheesecake Jars .

2. Raspberries

Raspberries are renowned for their vibrant taste, and they also stand out as one of the highest-fiber berries. Each cup (150 grams) provides nearly 10 grams of fiber, which equates to roughly one-third of your recommended daily fiber intake. Incorporate fresh raspberries into one of our recipes. 18 Nutritious Raspberry-Inspired Morning Meal Ideas or include frozen raspberries as an addition smoothie bowls , muesli and chia pudding .

3. Guava

When unripe, guava offers a crunchy bite akin to that of a pear. Once ripened, many describe its taste as a blend reminiscent of pears and strawberries, with a consistency somewhere between apples and soft bananas. The distinctive feature of guavas lies in their entirely consumable skin along with their seeds, providing each cup (165 grams) with approximately 9 grams of dietary fiber. This characteristic places them among the top contenders in terms of nutritional value. highest-protein fruits You can consume it as a whole fruit or chop it into pieces. Additionally, you can utilize the matured fruit for making sauces, jams, jellies, cakes, and pastries.

4. Blackberries

Like raspberries, blackberries are fragile fruits, yet they boast a rich purplish hue and a more sugary taste. A single cup (150 grams) contains 8 grams of dietary fiber. These berries make for a handy and easy-to-carry treat, as well as a fantastic main component in various sweets, particularly when it comes to crafting delectable desserts. blackberry compote , crisp , jam and cake .

5. Avocado

While avocado While it isn't typically enjoyed as a dessert fruit, avocados are botanically classified as fruits rich in vitamins such as Vitamin E, beneficial fats, and various minerals. Additionally, consuming just half an avocado provides approximately 7 grams of dietary fiber. This versatile green fruit imparts a creamy texture when added to dishes. dips , salads , sandwiches , toast , smoothies and pasta for example.

Puzzled about how to slice an avocado correctly? Follow these steps to learn how to cut an avocado properly. this smart method .

6. Persimmon

Persimmon is a fruit associated with autumn and winter, cultivated in regions with warm climates. It is frequently found in grocery stores across Asia as well. This uniquely orange-colored fruit can look like either a tomato or a plum based on the type, offering flavors ranging from sweet to astringent. Regardless of their appearance, one medium-sized persimmon weighing approximately 168 grams contains an impressive six grams of dietary fiber. Due to their brief harvest period and restricted presence, these fruits become particularly special treats during cooler weather when they can be incorporated into various dishes. Arugula Salad with Persimmons, Manchego Cheese &Hazelnut Dressing .

7. Dragon Fruit

As you wander through the produce aisle, vibrant fuchsia or sunny yellow Dragon Fruits with their distinctive spikes stand out prominently. Although their taste may differ based on the specific type, these exotic treats are typically filled with seeds, packed with juice, and have a pulp-like texture. To enjoy the impressive 5.5 grams of fiber found in each cup (180 grams), simply scoop out the succulent seeded interior from a split dragon fruit. Then dice this flavorful core into small pieces and mix them into your favorite smoothie or toss them into a delightful fruit salad similar to ours. Coconut Cream Fruit Salad .

8. Pear

When comparing apples to pears, pears generally contain more fiber; typically offering around 5.5 grams per medium-sized fruit. The choice between an apple or a pear ultimately depends on your individual taste preferences, what’s available locally, and which option fits better within your budget. We particularly enjoy eating them paired either way, but we’re equally fond of both combinations. Roasted Pork Tenderloin with Arugula Salad, Pears & Blue Cheese and Roasted Pears with Prosciutto We equally enjoy utilizing pears for crafting Almond and Pear Blossom Tartlets and Baked Oatmeal with Pears .

9. Kiwi

Do not dismiss this bright green, sweet, and tart fruit; one cup of sliced kiwis (approximately two and a half whole kiwis) contains 5.4 grams of fiber (total weight around 180 grams). Slice it up. kiwi cut the fruit in halves and remove the pulpy seeded interior, or dice them for our Mango and Kiwi with Zested Fresh Lime or Kiwi Salsa & Chips .

The Bottom Line

Selecting high-fiber fruits can significantly boost your daily fiber intake. The following nine fruits—passionfruit, raspberries, guavas, blackberries, avocados, persimmons, dragon fruit, pears, and kiwis—offer unique nutritional benefits and taste characteristics.

Although not every listed fruit may be available as fresh whole produce throughout the year, numerous options can be found in the freezer section at your local grocery store. Moving forward, consider exploring these: 5 Top Frozen Fruits You Should Consume Weekly, Say Nutrition Experts .

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Read the initial article on Eating Well .