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If you’re new here, these three are the place to start — the foundations everything else builds on.
Turkey has 0 grams of fiber, whether you roast the breast, cook it ground or buy it sliced. Your turkey fiber total comes entirely from what shares the plate, like beans, vegetables, whole grains and fruit.
Plain meat, poultry and fish have a meat fiber content of zero, because dietary fiber only comes from plants. The few meat products that list fiber get it from breadcrumbs, coatings or added plant fibers.
One raw green plantain holds close to 6 grams of fiber, and a cup of boiled green plantain gives about 4 grams. Plantains fiber stays fairly steady as the fruit ripens, but the starch turns to sugar fast.
A cup of fresh mulberries has only about 2.4 grams of fiber, but a quarter cup of dried mulberries packs about 5 grams. Where mulberries fiber really shows up depends on whether you eat them fresh or dried.
A cup of chopped raw cranberries gives about 4 grams of fiber for only 51 calories. The catch is the form you buy: cranberries fiber mostly survives drying, shrinks in canned sauce and all but disappears in juice.
A cup of starfruit cubes gives about 3.7 grams of fiber for only 41 calories, and a medium fruit has about 2.6 grams. Calorie for calorie, starfruit fiber puts this tropical fruit near the top of the fruit chart.
A fresh apricot has less than a gram of fiber, and a full cup of halves gives about 3.1 grams, so fresh apricots aren’t high in fiber on their own. Dried apricots pack more apricots fiber per bite, about 2 grams an ounce, along with far more sugar and calories.
A cup of fresh blackberries gives about 7.6 grams of fiber for just 62 calories. That’s slightly more blackberries fiber than sugar in every cup, a balance few fruits can match.
A full cup of peeled lychees gives about 2.5 grams of fiber, yet the same cup supplies 151% of your vitamin C. Lychee fiber is modest, so this fruit earns its place for flavor and vitamin C more than for fiber.
A cup of ripe jackfruit gives only about 2.3 grams of fiber, but young green jackfruit sold for vegan tacos lists about 7 grams per half cup. Which jackfruit you buy decides almost everything about its jackfruit fiber.
A quarter cup of dried figs gives about 3.7 grams of fiber, the most of any common dried fruit in the Dietary Guidelines tables. Figs fiber shrinks fast in processed snacks, though: two fig bar cookies can carry just 1 gram.
A quarter cup of passion fruit pulp gives about 6 grams of fiber for 57 calories, more than a large apple. Nearly all of that passion fruit fiber travels with the seedy pulp, though: a cup of strained juice keeps less than half a gram.
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