25 Fruits With More Fiber Than Oatmeal

Twenty-five fruits contain more fiber per 100 grams than oatmeal, which has 1.7 grams of fiber per 100 grams. The top fruits include Passion Fruit with 10.4 grams, Coconut with 9.0 grams, and Avocado with 6.7 grams.

This article presents a ranked list of 25 fruits that provide more fiber than oatmeal. The fiber content is measured per 100 grams.

Fruits With More Fiber Than Oatmeal

Below is the ranked table showcasing the fiber content of these fruits.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Fiber (per 100 g)	% Daily Value	% More Than oatmeal
1	Passion Fruit	10.4 g	37%	512%
2	Coconut	9.0 g	32%	429%
3	Avocado	6.7 g	24%	294%
4	Dates	6.7 g	24%	294%
5	Raspberry	6.5 g	23%	282%
6	Guava	5.4 g	19%	218%
7	Blackberry	5.3 g	19%	212%
8	Cranberry	4.6 g	16%	171%
9	Pomegranate	4.0 g	14%	135%
10	Persimmon	3.6 g	13%	112%
11	Pear	3.1 g	11%	82%
12	Kiwi	3.0 g	11%	76%
13	Dragon Fruit	3.0 g	11%	76%
14	Fig	2.9 g	10%	71%
15	Lemon	2.8 g	10%	65%
16	Lime	2.8 g	10%	65%
17	Star Fruit	2.8 g	10%	65%
18	Banana	2.6 g	9%	53%
19	Apple	2.4 g	9%	41%
20	Orange	2.4 g	9%	41%
21	Blueberry	2.4 g	9%	41%
22	Plantain	2.3 g	8%	35%
23	Cherries	2.1 g	8%	24%
24	Strawberry	2.0 g	7%	18%
25	Apricot	2.0 g	7%	18%

For reference, oatmeal has 1.7 g of fiber per 100 g, about 6% of the Daily Value (28 g).

Track Your Fiber Intake

Knowing which fruits are richest in fiber only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your fiber intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Fiber values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram fiber content is higher than that of oatmeal (1.7 g), and ranked highest first. Percent Daily Value uses the US reference intake of 28 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What fruits have the most fiber?

The fruits with the most fiber include Passion Fruit at 10.4 grams, Coconut at 9.0 grams, and Avocado at 6.7 grams. These fruits surpass oatmeal's fiber content significantly.

Does oatmeal have a lot of fiber?

Oatmeal contains 1.7 grams of fiber per 100 grams, which is relatively low compared to many fruits. It represents 6% of the Daily Value of 28 grams.

How much fiber do you need per day?

The recommended daily fiber intake is 28 grams for adults. This amount can vary based on age, gender, and individual dietary needs.

Are these fiber values per 100 grams or per serving?

The fiber values listed are per 100 grams. This standard measurement allows for easy comparison among different fruits.

Key Takeaways

• 25 fruits have more fiber than oatmeal.
• Oatmeal contains 1.7 grams of fiber per 100 grams.
• Passion Fruit has the highest fiber content at 10.4 grams.
• Fiber intake is important for digestive health.