| FRUIT | CALORIES | GRAMS OF FIBER per 100 calories* |
|---|---|---|
| Raspberries, 1 c. | 60 | 8 |
| Blackberries, 1 c. | 74 | 7.6 |
| Strawberries, 1 c. | 45 | 3.4 |
| Prunes, 1/2 c., cooked | 113 | 7.0 |
| Papaya, 1 medium | 118 | 5.5 |
| Orange, 1 medium | 50 | 3 |
| Apple, 1 medium | 81 | 3.7 |
| Pears, 1 medium | 98 | 4 |
| Figs, dried, 5 | 237 | 8.5 |
| Avocado, half | 150 | 4 |
NUTRITIP: Skin Deep
Much of the fiber in fruit is in the skin, especially when it comes to apples, pears, peaches, and nectarines. To get the full benefit of fiber, wash the fruit well and then eat the whole fruit – with the skin.