Fibre content varies a lot between fruits, and even more depending on serving size — a small handful of dried fruit can contain more fibre than a large piece of fresh fruit. The table below compares fibre per typical UK serving and per 100g for the fruits in our database.
Showing 37 foods from our Fibre Calculator database.
| Typical serving | |||
|---|---|---|---|
| Pear | medium pear (~178 g, with skin)~178 g | 5.5 g | 3.1 g |
| Raspberries | small handful (~80 g)~80 g | 5.2 g | 6.5 g |
| Blackberries | small handful (~80 g)~80 g | 4.2 g | 5.3 g |
| Figs (dried) | 2 figs (~40 g)~40 g | 3.9 g | 9.8 g |
| Apple | medium apple (~150 g, with skin)~150 g | 3.6 g | 2.4 g |
| Banana | medium banana (~118 g)~118 g | 3.1 g | 2.6 g |
| Dates (dried) | 2 dates (~48 g)~48 g | 3.1 g | 6.5 g |
| Orange | medium orange (~131 g)~131 g | 3.1 g | 2.4 g |
| Prunes | 5 prunes (~42 g)~42 g | 3 g | 7.1 g |
| Dried apricots | handful (~40 g, ~6 halves)~40 g | 2.9 g | 7.3 g |
| Nectarine | medium nectarine (~140 g)~140 g | 2.4 g | 1.7 g |
| Papaya | portion (~140 g)~140 g | 2.4 g | 1.7 g |
| Kiwi | medium kiwi (~75 g)~75 g | 2.3 g | 3 g |
| Peach | medium peach (~150 g)~150 g | 2.2 g | 1.5 g |
| Blueberries | handful (~80 g)~80 g | 1.9 g | 2.4 g |
| Grapefruit | half grapefruit (~120 g)~120 g | 1.9 g | 1.6 g |
| Passion fruit | 1 passion fruit (~18 g pulp)~18 g | 1.9 g | 10.4 g |
| Cherries | handful (~80 g)~80 g | 1.7 g | 2.1 g |
| Coconut (desiccated) | 1 tbsp (~10 g)~10 g | 1.6 g | 16.3 g |
| Mixed dried fruit | small handful (~30 g)~30 g | 1.6 g | 5.5 g |
| Peaches (canned in juice, drained) | portion (~120 g)~120 g | 1.6 g | 1.3 g |
| Pomegranate (seeds) | small handful (~40 g)~40 g | 1.6 g | 4 g |
| Rhubarb (stewed, no added sugar) | portion (~120 g)~120 g | 1.6 g | 1.3 g |
| Strawberries | handful (~80 g)~80 g | 1.6 g | 2 g |
| Plum | 2 plums (~110 g)~110 g | 1.5 g | 1.4 g |
| Apricot (fresh) | 2 apricots (~70 g)~70 g | 1.4 g | 2 g |
| Raisins | small handful (~30 g)~30 g | 1.4 g | 4.5 g |
| Sultanas | small handful (~30 g)~30 g | 1.4 g | 4.5 g |
| Mango | portion (~80 g)~80 g | 1.3 g | 1.6 g |
| Satsuma / clementine | 1 satsuma/clementine (~70 g)~70 g | 1.3 g | 1.8 g |
| Pineapple | portion (~80 g)~80 g | 1.2 g | 1.5 g |
| Melon (cantaloupe) | slice/wedge (~120 g)~120 g | 1.1 g | 0.9 g |
| Pineapple (canned in juice, drained) | portion (~120 g)~120 g | 1 g | 0.8 g |
| Dried mango | small handful (~30 g)~30 g | 0.7 g | 2.4 g |
| Grapes | handful (~80 g)~80 g | 0.7 g | 0.9 g |
| Watermelon | slice/wedge (~150 g)~150 g | 0.6 g | 0.4 g |
| Orange juice (unsweetened) | glass (~200 ml)~200 g | 0.4 g | 0.2 g |
Based on a typical serving, these fruit entries contribute the most fibre in our database:
Fibre values are approximate estimates, sourced from public food-composition data and, for some UK packaged foods, manufacturer nutrition labels. Actual fibre content varies with variety, brand, ripeness, and cooking method — treat these figures as planning estimates rather than precise measurements. See the Fibre Calculator for further detail on individual foods.
Add foods from this category — and any other food type — to see your estimated total against the NHS 30 g/day adult reference.