Fiber in Fruits

FOOD

SERVING SIZE & PREPARATION

NUTRITION & DIET NOTES

DIETARY FIBER GRAMS

Cherries-Fresh

1/3 ounce (about 3)

Rich source of Vitamin C.

trace

Apple-Fresh

1 medium w/skin

Low in fat. Contains pectin which is a fiber component that fights cholesterol.

3

Apples-Dried

10 rings

Zero cholesterol.

5.6

Apricots-Fresh

3 medium

Low in fat.

2.0

Apricots-Dried

10 halves

Low in fat; calorie wise considering the nutritional value received.

2.7

Avocado

1/2 medium

High in monounsaturated to help fight cholesterol.

2.5

Banana-Fresh

1 medium

Vitamin C, B6 and potassium.

1.8

Blackberries-Fresh

1 cup

High in fiber.

7.2

Blueberries-Fresh

1 cup

Calorie wise.

3.3

Breadfruit

1/4 - about 3 ounces

Rich in Vitamin C if eaten raw.

4.2

Cantaloupe

1 cup

Excellent source of Vitamins A and C.

1.3

Casaba Melon

1 cup

Source of iron.

1.4

Chayote

1/2 cup

Low in Fiber.

2.4

Cranberries

1/2 cup

Low in fat and Fiber.

2

Currants, Black

1 cup

Vitamin C, low in Fiber.

4.4

Dates

5 medium

Low in fat and sodium; good source of potassium.

3.5

Figs

3 medium

Moderate in Fiber; no cholesterol.

5.0

Figs-Dried

3 medium

Potassium, low in sodium, good source of calcium and iron.

5.2

Grapefruit

1/2

Low in fat

0.7

Grapes

1 cup

Low in Fiber and fat.

0.5

Guava

1 medium

Loaded with Vitamin C - almost 3 X the recommended daily allowance.

4.9

Honeydew Melon

1 cup

Low in Calories - high in Vitamin C.

1.4

Kiwi

1 medium

Rich in Vitamin C.

2.6

Kumquats

5 medium

B Vitamin source.  Rich in fiber w/skin.

3.7

Lemons

1/2 medium

Rich in Vitamin C.

0.6

Lime

1/2 medium

Rich in Vitamin C.

0.7

Mango

1/2 medium

Great source of fiber.

2.1

Nectarine

1 medium

Vitamin A and Vitamin C; good source of fiber.

2.2

Orange

1 medium

Fantastic source of Vitamin C.

3.1

Papaya

1/2 medium

Contains beta-carotene to help prevent cancer.

2.6

Passion Fruit

5 medium

Moderate Fiber with no fat or cholesterol.  Also good source of potassium.

1.7

Peach-Fresh

1 medium

Rich in Vitamin C.

1.4

Peach-Dried

5 halves

Iron and fiber-rich.

5.3

Pear-Fresh

1 medium

Low in Fiber; high in Vitamin C.

4.3

Pear-Dried

5 halves

Great source of fiber.

11.5

Persimmon

1 medium

Rich in Vitamin C.

2.9

Pineapple

1 cup

Good source of dietary fiber. Rich in Vitamin C.

1.9

Plantains

1/2 cup

Low in fat and sodium.

1.8

Plums

2 medium

Low in fat; rich in Vitamin C and fiber.

2.0

Pomegranate

1/2 medium

Excellent source of fiber if seeds are ingested.

2.8

Prickly Pear

1 medium

Good source of Vitamin C and magnesium.

3.7

Prunes

5 medium

Super fiber source.

3.0

Pummelos

1 cup

Rich in Vitamin C.

0

Quince

1 medium

Low in fat; high in Vitamin C.

1.7

Raisins-Golden

1/2 cup

Great source of fiber and iron.

3.9

Raisins-Seedless

1/2 cup

Great source of fiber and iron.

3.9

Raspberries

1 cup

Zero sodium.

6.0

Strawberries

1 cup

Super low in sodium.

3.9

Tangerines

1 medium

Low in sodium.

0

Watermelon

1 cup

Low in sodium; contains some fiber; fair amount of Vitamin C.

0.5