Nutrient list · USDA values per 100 g

High Fiber Fruits

Quick answer

Coconut Meat (Raw) comes first with 9 g per 100 g. 43 foods in the CalorTracker database qualify, ranked highest first.

Fruit ranked by dietary fiber per 100 g, highest first. 43 fruits are in the table, from Coconut Meat (Raw) at 9 g per 100 g down to Watermelon at 0.4 g per 100 g.

Dried and concentrated fruit such as prunes, dates and raisins tends to rank high because drying removes water, not because the fruit has changed. Dried fruit also carries far more calories per 100 g, which the calories column shows. Frozen and fresh versions of one fruit are separate rows.

High Fiber Fruits: 43 of 43 qualifying foods, ranked by dietary fiber per 100 g
Food	Dietary fiber per 100 g	Calories per 100 g
1.Coconut Meat (Raw)	9 g	354 kcal
2.Dried Apricots	7.3 g	241 kcal
3.Prunes	7.1 g	240 kcal
4.Avocado	6.7 g	160 kcal
5.Dates (Medjool)	6.7 g	277 kcal
6.Raspberry	6.5 g	52 kcal
7.Guava	5.4 g	68 kcal
8.Blackberry	5.3 g	43 kcal
9.Dried Cranberries	5.3 g	308 kcal
10.Raisins	4.5 g	299 kcal
11.Pomegranate	4 g	83 kcal
12.Cranberries	3.6 g	46 kcal
13.Pear	3.1 g	57 kcal
14.Kiwi	3 g	61 kcal
15.Fig	2.9 g	74 kcal
16.Lemon	2.8 g	29 kcal
17.Lime	2.8 g	30 kcal
18.Blueberries (Frozen)	2.7 g	51 kcal
19.Banana	2.6 g	89 kcal
20.Apple	2.4 g	52 kcal
21.Blueberry	2.4 g	57 kcal
22.Dried Mango	2.4 g	319 kcal
23.Orange	2.4 g	47 kcal
24.Cherry	2.1 g	63 kcal
25.Strawberries (Frozen)	2.1 g	35 kcal
26.Apricot	2 g	48 kcal
27.Strawberry	2 g	32 kcal
28.Tangerine	1.8 g	53 kcal
29.Clementine	1.7 g	47 kcal
30.Nectarine	1.7 g	44 kcal
31.Papaya	1.7 g	43 kcal
32.Plantain	1.7 g	122 kcal
33.Mango	1.6 g	60 kcal
34.Peach	1.5 g	39 kcal
35.Pineapple	1.4 g	50 kcal
36.Plum	1.4 g	46 kcal
37.Lychee	1.3 g	66 kcal
38.Applesauce (Unsweetened)	1.1 g	42 kcal
39.Grapefruit	1.1 g	32 kcal
40.Cantaloupe	0.9 g	34 kcal
41.Grapes	0.9 g	69 kcal
42.Honeydew Melon	0.8 g	36 kcal
43.Watermelon	0.4 g	30 kcal

How this list is calculated

Foods are ranked by dietary fiber per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.

This list draws on the fruits in the CalorTracker food database (43 foods). Every food with a measured value above zero qualifies. A food USDA has no measurement for is left out, never counted as zero.

43 foods qualify, and the table shows all of them.

Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.

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This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.

Source: USDA FoodData Central, retrieved October 20, 2026. How we calculate.