Which Fall Fruits Have the Most Fiber? Apples, Pears, Dried Figs, More

4. Butternut Squash

• Fiber per 1-cup serving: 2.8g

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Butternut and other squashes are often viewed by the general public as vegetables, but they are technically fruits because they develop from the flowering part of the plant and contain seeds.

While a serving of butternut squash is on the lower end of the recommended amount of fiber per serving, adding the seeds and skin increases fiber levels.

“When you remove the seeds from pumpkin or other winter squash, they have the outer hull intact, which contributes to most of the fiber in the seed versus buying them hulled or shelled from the store,” says Candice Schreiber, RD, LD, a dietitian at The Ohio State University Wexner Medical Center in Columbus.

Squash also provides beta carotene, iron, fiber, unsaturated fats, magnesium, and zinc, per Angelone.

She recommends roasting butternut squash with cinnamon or rosemary and sage, then using it in soups, grain bowls, and salads.

5. Apples

• Fiber per one medium fruit: 4.03g

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Zhang recommends eating apples with the skin to maximize fiber intake. You can pair the fruit with peanut butter or add it to oatmeal.

6. Pomegranate Seeds

• Fiber per 1/2-cup serving: 5.55g

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While pomegranate juice is popular, Zhang points out that it does not provide fiber.

“Sprinkle the arils on salad, yogurt, or oatmeal or eat plain as a crunchy snack,” Angelone says. She recommends eating the whole arils — including the inner seeds — to get the full amount of fiber.

7. Pumpkin Puree

• Fiber per 1/2-cup serving: 3.55g

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Like butternut squash, pumpkin is technically a fruit. “It contains beta-carotene, and soluble and insoluble fibers,” Angelone says. (She recommends choosing only pumpkin puree with no added sugar.)

As with butternut squash, you can add roasted pumpkin seeds to dishes you make with pumpkin puree for extra fiber, protein, and magnesium, per Angelone.

While pumpkin puree is a staple of baked goods, you can easily use it in pasta dishes, including mac and cheese, according to Zhang. Angelone also recommends mixing it into smoothies, oatmeal, soups, and pancake batter.