Highest-Fibre Fruits: 6 of the Richest
Short answer: Among common fruits, passionfruit and coconut lead on fibre at roughly 9–10 g per 100 g — three to four times an apple. A few less-familiar fruits go far higher: dried baobab pulp tops the list near 45 g, and carob pods around 40 g. Guava and elderberry are strong everyday choices at 5–7 g. The compare table below shows each fruit's real fibre figure side by side.
| 🥥 Baobab | 🟤 Carob | 💜 Passion fruit | 🥥 Coconut | 🖤 Elderberry | 🍏 Guava | |
|---|---|---|---|---|---|---|
| Taste | Tangy citrus-sherbet — pear, grapefruit, and cream-of-tartar fizz in a powder that melts chalky-then-bright on the tongue. | Sweet, malty, and mild with toffee and cocoa notes when roasted and ground; the raw ripe pod is chewy and honey-sweet, while carob powder tastes like a gentle, fruitier cocoa. | Explosively aromatic — guava, citrus, honey, and something floral-musky all at once — over bracing acidity. The crunchy edible seeds carry the pulp. Yellow types are bigger and sharper, purple ones sweeter. | Young coconut water is lightly sweet, nutty, and saline-fresh; the jelly is delicate and custardy. Mature meat is dense, oily-rich, and sweetly nutty — the flavor deepens dramatically when toasted. | Cooked, deep and winey — tart, earthy, and faintly bitter, like a darker elderflower. Raw and unripe berries (and the stems and leaves) contain cyanogenic compounds and must be cooked; never eaten raw in quantity. | Ripe guava is musky, floral, and sweet-tart — somewhere between pear, strawberry, and quince, with gritty-crisp seeds. Underripe it's crunchy and tannic, which half the world prefers: sliced, salted, chili-dipped. |
| Type | Tropical & subtropical | Tropical & subtropical | Tropical & subtropical | Tropical & subtropical | Berry | Tropical & subtropical |
| Peak season | Winter, Spring | Autumn | Summer, Autumn, Year-round | Year-round | Autumn, Summer | Year-round, Autumn |
| Origin | Savannas of sub-Saharan Africa | The eastern Mediterranean and Middle East | Southern Brazil, Paraguay, and northern Argentina | Indo-Pacific coasts (Malesia region); ocean currents and Austronesian voyagers spread it worldwide | Europe, North Africa, and western Asia | Tropical Americas (Mexico through Peru); carried worldwide by Spanish and Portuguese trade |
| Calories (per 100 g) | 230 | 220 | 97 | 354 | 73 | 68 |
| Sugar (per 100 g) | 26 g | 38 g | 11.2 g | 6.2 g | 7 g | 8.9 g |
| Vitamin C (per 100 g) | 170 mg | — | 30 mg | 3.3 mg | 36 mg | 228.3 mg |
| Fiber (per 100 g) | 45 g | 40 g | 10.4 g | 9 g | 7 g | 5.4 g |
| Potassium (per 100 g) | — | 830 mg | 348 mg | 356 mg | 280 mg | 417 mg |
| Typical price | Mid | Budget | Premium | Budget | Budget | Budget |
Fibre is the part of fruit that feeds gut bacteria, steadies blood sugar and keeps you full — and some fruits carry dramatically more of it than others. These six are among the richest, and the table below lists each one’s real fibre figure per 100 g so you can compare them directly.
Two record-holders sit at the top but are eaten in small doses: baobab pulp (around 45 g per 100 g, usually as a tangy powder) and carob pods (near 40 g, often ground into a cocoa-like flour). Among fruits you’d actually eat by the bowlful, passionfruit and coconut lead at roughly 9–10 g — three to four times an apple — because you eat their seeds and flesh together.
Rounding out the list, elderberry and guava are excellent everyday picks at about 5–7 g, and guava has the bonus of an enormous vitamin-C load. Eat these whole rather than juiced: the fibre lives in the pulp, skin and seeds that juicing throws away.
Frequently asked questions
Which fruit has the most fibre?
By the numbers, dried baobab pulp is the runaway leader at around 45 g of fibre per 100 g, with carob pods close behind near 40 g. These are eaten in small amounts (as powder or pods), so among fruits you'd eat by the bowlful, passionfruit and coconut are the practical champions at roughly 9–10 g per 100 g.
How much fibre should fruit provide in a day?
General guidance is around 25–30 g of total dietary fibre a day from all foods. A single passionfruit-rich serving or a piece of coconut can contribute a meaningful chunk, but fibre from a variety of fruits, vegetables, legumes and whole grains together is what gets you there.
Does juicing keep the fibre?
Mostly no. Juicing discards the pulp and skin where much of the fibre lives, so juice is far lower in fibre than whole fruit. To get the fibre, eat the whole fruit — skins and seeds included where they're edible, as with guava.