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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
Join The Conversation
herbmann herbmann 4 years
fruits are indeed good source of fiber and we should eat plenty of them to improve our health.
Nonyz Nonyz 5 years
Here's the data for calories per gm of fiber, sorted from least cals to most. \u00a0 CALS PER GRAM OF FIBER Raspberries\u00a0\u00a0\u00a0 8.00 Blackberries\u00a0\u00a0\u00a0 8.16 Star fruit\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 12.16 Strawberries\u00a0 16.06 Pear\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 18.82 Kiwi\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20.00 Orange\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0 20.00 Apple\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 21.59 Papaya\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0 22.00 Blueberries\u00a0\u00a0 23.33 Apricot\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 23.81 Peach\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 25.42 Figs\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 25.52 Nectarine\u00a0\u00a0\u00a0\u00a0\u00a0 25.83 Grapefruit\u00a0\u00a0\u00a0\u00a0 29.29 Tangerine\u00a0\u00a0\u00a0\u00a0 29.38 Cherries\u00a0\u00a0\u00a0\u00a0\u00a0 30.00 Plum\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 33.33 Prunes\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0 33.33 Banana\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 33.87 Pineapple\u00a0\u00a0 36.09 Applesauce\u00a0 36.21 Mango\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 36.49 Cranberries (dried) \u00a0 37.30 Cantaloupe\u00a0\u00a0 37.86 Dates\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 41.56 Honeydew\u00a0\u00a0\u00a0 43.57 Grapes\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0 75.56 Watermelon\u00a0\u00a0\u00a0 76.67 Raisins\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0 83.08
blackdresses88 blackdresses88 8 years
<3 fiber. That is the heart of my VERY customized "diet." I'm glad to see this list, because I usually buy pears, bananas, and applesauce as my main fruits, and those have a good amount of fiber, according to your list. Of course, the "berries" categories also have plenty of fiber, but are incredibly expensive, and as a college student, I can't afford them :( And mangoes are my form of crack. I can't actually buy them or I'll eat them nonstop. The only time I have them are at restaurants. But...c'est la vie!
prencesschris prencesschris 8 years
thanx..this helps me since i have IBS...fiber fiber is the best LOL
crbrown crbrown 9 years
I started a high fiber diet in Sept 2007. I have been on cholestrol lowering drugs for 8 years. My cholestrol stopped going up but it was not going down either. My last annual cholestrol check in March reveled my cholestrol had dropped 21 points. I tried to figure out what I did different. The only thing I could think of was the fiber. I researched on it and found out soluble fiber could possibly lower your cholestrol by 10-15%. Mine went down by 12%. I am very excited and sharing with everyone. I only did it in the beginning to lose a few pounds and maintain my weight.
Annabean Annabean 10 years
I am just recently learning about all these benefits of fiber. As I have gotten a little older, I have become a little more concerned about my health and health risks that I could potentially face, due to my family history, as well as being a women in general. If there is any interesting health facts that I should be aware of, anyone please feel free to message me. I would appreciate it a ton :).
Hope5 Hope5 10 years
I like Fruit!
amandasunly amandasunly 10 years
Cool chart! I just ate mango and an orange
DesignRchic DesignRchic 10 years
I use Benefiber in most of my recipes. Chili, any baked goods, oatmeal and smoothies. It's a great way to get your fiber.
Fitness Fitness 10 years
Oh yeah, I've heard of BeneFiber. Baking it with muffins sounds like a great idea - I'll have to try that!
Butrfly4404 Butrfly4404 10 years
No, wait, BeneFiber...sorry, I'm home now...just checked
Fitness Fitness 10 years
FiberSure? Great idea!
Butrfly4404 Butrfly4404 10 years
I wonder why applesauce has less than apples..oh, wait, skin, huh? :( my stupid allergies. Applesauce and bananas are the only really good ones I can eat. I bought FiberSure, though. Put just one tblsp in my muffins last night. Now that I know you can't taste it, I'll add more next time. (And I'm going to start sneaking it into other food too...shhhhh!!!)
SU3 SU3 10 years
very interesting EcannDallas! I thought prunes had more fiber than that... Nice to know! Thanks for the lovely chart! :)
Beaner Beaner 10 years
Forget those no carb diets - I'm eating my fruit!
EcannDallas EcannDallas 10 years
I just read in the healthy living section of the Dallas Morning News that for every gram of fiber you consume, you dont absorb 7 calories! so if you eat 30 grams of fiber in a day...thats 210 calories!!! eat up!
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