Skip Nav
Healthy Recipes
30 Fresh and Fruity Fiber-Filled Smoothies
How to Eat Chia Seeds
Chia Seeds
The Right and Wrong Way to Eat Chia Seeds
Intermediate Workouts
This 45-Minute HIIT Workout Will Help Shrink Your Belly

Fiber in Fruits

Curb Hunger Longer With These High-Fiber Fruits

It's recommended that women eat 25 to 30 grams of fiber each day to decrease the risk of heart disease and type 2 diabetes, as well as some types of cancer, including breast cancer. Not only that, but fiber helps you stay regular, which decreases belly bloat, and it keeps you feeling full longer to help you eat less and lose weight.

That's a lot of roughage, but including plenty of fresh, luscious fruits in your diet is a great way to get your fill. Check out the chart below to see which sources are the best.

Fruit Serving Size Calories Fiber (g)
Apple 1 medium 93 4.3
Applesauce 1 cup 102 2.7
Apricot 3 50 2.1
Banana 1 medium 105 3.1
Blackberries 1 cup 62 7.6
Blueberries 1 cup 84 3.6
Cranberries (dried) 1/4 cup 130 2
Cantaloupe 1 cup diced 53 1.4
Cherries 1 cup (about 17) 87 2.9
Dates 2 133 3.2
Figs 2 medium 74 2.9
Grapes 1 cup (about 31) 104 1.4
Grapefruit 1 medium 41 1.4
Honeydew 1 cup diced 61 1.4
Kiwi 1 42 2.1
Mango 1 124 3.3
Nectarine 1 medium 62 2.4
Orange 1 medium 62 3.1
Papaya 1 cup diced 55 2.5
Peach 1 medium 59 2.3
Pear 1 medium 103 5.5
Pineapple 1 cup 83 2.3
Plum 1 30 0.9
Prunes 3 60 1.8
Raisins 1/4 cup 108 1.3
Raspberries 1 cup 64 8
Star fruit 1 cup sliced 45 3.7
Strawberries 1 cup sliced 53 3.3
Tangerine 1 medium 47 1.6
Watermelon 1 cup diced 46 0.6
From Our Partners
How to Follow the 80/20 Rule For Fat Loss
Health-Ade Kombucha Jalapeño Kiwi-Cucumber
Easy Food Swaps for Weight Loss
Which Foods Have Carbs?
Is Cauliflower Rice Healthier Than White Rice?
How to Eat White Carbs and Still Lose Weight
Whole30 Groceries From Whole Foods
A Personal Trainer's Grocery List
Why You're Gaining Weight Eating Healthy Foods
How Many Calories You Should Be Burning and Eating
Weight Gain From Smoothies
How to Save Snack Calories
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds