Fiber is important for anyone trying to be healthy. Creating a fiber-rich diet means combining plenty of different foods to reach your daily fiber goal. In general, most agree that everyone should eat 30 grams of fiber daily.
That is achievable with fruits alone, and in this post, we will see which fruits are recommended as a good source of fiber, and compare several different fruits. So let’s move on to the topic!
Quick Answer: While there is no single answer to this question since there are many different fruits, we can divide them into groups. A medium-sized apple, banana, orange, or pear, all have around 4 to 5 grams of fiber. However, it comes at a higher caloric price.
Exotic fruit such as mango or guava has a bit more and falls into the 6 to 9 grams range, but will still have more calories.
Berries are also fiber-rich, but most importantly they have few calories. This means that blueberries, raspberries, and blackberries are all good picks. Depending on what your goals are, you should combine all of these fruits into your diet.
Next up, we will be comparing how different types of fruit far against each other when it comes to fiber amounts.
Comparing Fiber Amounts In Different Fruits
As opposed to our other posts, in this part, we will compare the amount of fiber in several different fruits. Let’s begin, shall we?
- A banana has 3g of fiber and 110 calories. (2.73 grams of fiber per 100 calories)
- A medium-sized pear has 5.6g of fiber, for the price of 101 calories. (5.6 grams of fiber per 100 calories)
- One medium-sized apple has 4.4g of fiber, while also containing around 95 calories. (4.63 grams of fiber per 100 calories)
- One medium-sized orange has 3.1 grams of fiber and 61.6 calories. (5 grams of fiber per 100 calories).
- One peach has 2.3g of fiber and 58 calories. (4 grams of fiber per 100 calories)
- Strawberries have 2.9 grams of fiber and 47 calories per cup. (6.17 grams of fiber per 100 calories)
- Raspberries have 8 grams of fiber per cup, with only 65 calories. Definitely one of the best choices for a fiber-rich diet. (12.3 grams of fiber per 100 calories)
- Blueberries contain 3.6 grams of fiber per 1 cup. This amount also has 85 calories. (4.23 grams of fiber per 100 calories)
- One mango has 5.4g of fiber and 201 calories. (2.7 grams of fiber per 100 calories)
- One guava has 3g of fiber and 37 calories, which makes it an excellent choice. (8.1 grams of fiber per 100 calories)
How Much Fiber Fruits Contain By Quantity
In this section, we would usually provide the amount of fiber and calories for a type of food in three different measurements. Since we are talking about a whole group, we will simply pick the fruit with the highest amount of fiber per calorie for this segment.
In this case, those are raspberries.
- A cup of raspberries has 8 grams of fiber and 65 calories.
- Raspberries have 6.5 grams of fiber and 52 calories per 100 grams.
- Raspberries have 1.8 grams of fiber and 14.7 calories per oz.
Fruits are a diverse food group so everyone can find something they like there. When it comes to fiber there are plenty of good choices but you can’t go wrong with any fruit, really. Just make sure to combine them with other foods in your diet. Still, we feel like we need to name the best picks, and for us, those are guavas and raspberries.