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10 Irresistible High Fiber Fruits

What fruits are high in fiber? Goji berries, dates, passion fruit... Find out more in our interactive infographic.
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Fiber Fruits

Goji berries / dried

Goji berries
Fiber per 100g:
13 mg
total
52% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
42% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
34% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
34% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
34% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
43% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
43% of AI(Adequate Intake) ?
for men, 70+ yrs
52% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
50% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
50% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
52% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
52% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
62% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
62% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Fruits

Apples / dried

Apples
Fiber per 100g:
12.4 mg
total
50% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
40% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
33% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
33% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
33% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
41% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
41% of AI(Adequate Intake) ?
for men, 70+ yrs
50% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
48% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
48% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
50% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
50% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
59% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
59% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Fruits

Passion fruit, purple / raw

Passion fruit, purple
Fiber per 100g:
10.4 mg
total
42% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
34% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
27% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
27% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
27% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
35% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
35% of AI(Adequate Intake) ?
for men, 70+ yrs
42% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
40% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
40% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
42% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
42% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
50% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
50% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Fruits

Figs / dried, uncooked

Figs
Fiber per 100g:
9.8 mg
total
39% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
32% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
26% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
26% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
26% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
33% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
33% of AI(Adequate Intake) ?
for men, 70+ yrs
39% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
38% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
38% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
39% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
39% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
47% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
47% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Fruits

Pears / dried, uncooked

Pears
Fiber per 100g:
7.5 mg
total
30% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
24% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
20% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
20% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
20% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
25% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
25% of AI(Adequate Intake) ?
for men, 70+ yrs
30% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
29% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
29% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
30% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
30% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
36% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
36% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Fruits

Apricots / dehydrated, uncooked

Apricots
Fiber per 100g:
7.3 mg
total
29% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
24% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
19% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
19% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
19% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
24% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
24% of AI(Adequate Intake) ?
for men, 70+ yrs
29% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
28% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
28% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
29% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
29% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
35% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
35% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Fruits

Prunes / uncooked

Prunes
Fiber per 100g:
7.1 mg
total
28% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
23% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
19% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
19% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
19% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
24% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
24% of AI(Adequate Intake) ?
for men, 70+ yrs
28% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
27% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
27% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
28% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
28% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
34% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
34% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Fruits

Dates, medjool

Dates, medjool
Fiber per 100g:
6.7 mg
total
27% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
22% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
18% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
18% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
18% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
22% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
22% of AI(Adequate Intake) ?
for men, 70+ yrs
27% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
26% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
26% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
27% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
27% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
32% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
32% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Fruits

Kumquats / raw

Kumquats
Fiber per 100g:
6.5 mg
total
26% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
21% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
17% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
17% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
17% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
22% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
22% of AI(Adequate Intake) ?
for men, 70+ yrs
26% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
25% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
25% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
26% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
26% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
31% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
31% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Fruits

Raspberries / raw

Raspberries
Fiber per 100g:
6.5 mg
total
26% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
21% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
17% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
17% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
17% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
22% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
22% of AI(Adequate Intake) ?
for men, 70+ yrs
26% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
25% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
25% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
26% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
26% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
31% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
31% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
/

Adequate Intake (AI)

The recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate; used when an RDA cannot be determined.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs