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High-Fiber Fruits The following fruits contain high amounts of fiber: 1. Prunes, dried, stewed, no added sugar 1 cup 16.37 g 2. Dates, domestic, natural and dry 1 cup 13.35 g 3. Pears, asian, large, raw 1 pear 9.90 g 4. Raspberries, raw 1 cup 8.36 g 5. Blackberries, raw 1 cup 7.63 g 6. Raisins, seedless 1 cup 5.80 g 7. Figs, dried, uncooked 2 figs 4.64 g 8. Pears, asian, medium, raw 1 pear 4.39 g 9. Oranges, raw, all commercial varieties 1 cup 4.32 g 10. Pears, raw 1 pear 3.98 g 11. Blueberries, raw 1 cup 3.92 g 12. Strawberries, raw 1 cup 3.82 g 13. Apples, raw, with skin 1 apple 3.73 g 14. Mangos, raw 1 mango 3.73 g 15. Bananas, raw 1 cup 3.60 g Source: USDA |
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