High Fiber Food Chart

Category A (more than 7 grams per serving)

 FOOD  AMOUNT  TOTAL
FIBER
(grams)
 Avocado  1 medium  11.84
 Black beans, cooked  1 cup  14.92
 Bran cereal  1 cup  19.94
 Broccoli, cooked  1 cup  4.50
 Green peas, cooked  1 cup  8.84
 Kale, cooked  1 cup  7.20
 Kidney beans, cooked  1 cup  13.33
 Lentils, cooked  1 cup  15.64
 Lima beans, cooked  1 cup  13.16
 Navy beans, cooked  1 cup  11.65
 Oats, dry  1 cup  12.00
 Pinto beans, cooked  1 cup  14.71
 Split peas, cooked  1 cup  16.27
 Raspberries  1 cup  8.34
 Rice, brown, uncooked  1 cup  7.98
 Soybeans, cooked  1 cup  7.62

Category B (more than 3 grams per serving)

 FOOD  AMOUNT  TOTAL
FIBER
(grams)
 Almonds  1 oz.  4.22
 Apple, w/ skin  1 medium  5.00
 Banana  1 medium  3.92
 Blueberries  1 cup  4.18
 Cabbage, cooked  1 cup  4.20
 Cauliflower, cooked  1 cup  3.43
 Corn, sweet  1 cup  4.66
 Figs, dried  2 medium  3.74
 Flax seeds  3 tsp.  6.97
 Garbanzo beans, cooked  1 cup  5.80
 Grapefruit  1/2  6.12
medium
 Green beans, cooked  1 cup  3.95
 Olives  1 cup  4.30
 Oranges, navel  1 medium  3.40
 Papaya  1 each  5.47
 Pasta, whole wheat  1 cup  6.34
 Peach, dried  3 pcs.  3.18
 Pear  1 medium  5.08
 Pistachio nuts  1 oz.  3.10
 Potato, baked w/ skin  1 medium  4.80
 Prunes  1/4 cup  3.02
 Pumpkin seeds  1/4 cup  4.12
 Sesame seeds  1/4 cup  4.32
 Spinach, cooked  1 cup  3.98
 Strawberries  1 cup  5.94
 Sweet potato, cooked  1 cup  3.68
 Swiss chard, cooked  1 cup  5.04
 Winter squash  1 cup  5.74
 Yam, cooked cubes  1 cup  5.30

Category C (less than 3 grams per serving)

 FOOD  AMOUNT  TOTAL
FIBER
(grams)
 Apricots  3 medium  0.98
 Apricots, dried  5 pieces  2.89
 Asparagus, cooked  1 cup  2.88
 Beets, cooked  1 cup  2.85
 Bread, whole wheat  1 slice  2.00
 Brussels sprouts, cooked  1 cup  2.84
 Cantaloupe, cubes  1 cup  1.28
 Carrots, raw  1 medium  2.00
 Cashews  1 oz.  1.00
 Celery  1 stalk  1.02
 Collard greens, cooked  1 cup  2.58
 Cranberries  1/2 cup  1.99
 Cucumber, sliced w/ peel  1 cup  0.83
 Eggplant, cooked cubes  1 cup  2.48
 Kiwifruit  1 each  2.58
 Mushrooms, raw  1 cup  1.36
 Mustard greens, cooked  1 cup  2.80
 Onions, raw  1 cup  2.88
 Peanuts  1 oz.  2.30
 Peach  1 medium  2.00
 Peppers, sweet  1 cup  2.62
 Pineapple  1 cup  1.86
 Plum  1 medium  1.00
 Raisins  1.5 oz box  1.60
 Romaine lettuce  1 cup  0.95
 Summer squash, cooked  1 cup  2.52
 Sunflower seeds  1/4 cup  3.00
 Tomato  1 medium  1.00
 Walnuts  1 oz.  2.98
 Zucchini, cooked  1 cup  2.63

Learning your ABCs for fiber sources is just the first step. Next, you need to use this high fiber food chart to put mo
igh fiber food chart to put more high fiber foods into your life.
List of High Fiber Foods with Fiber Content

This list of high fiber foods with fiber content is vitally important to your health. It makes it easy to increase the high

Most Americans only get about 10 grams of fiber a day. That's not nearly enough. You need 30 to 40 grams of fib

The list of high fiber foods below can help you reduce your risk of constipation, hemorrhoids, high cholesterol, high

So choose wisely from our high fiber food chart and the below list of high fiber foods with fiber content, so you can

List of High Fiber Foods

(The fiber count for most packaged foods can be found on the label.)

FRUIT FIBER
AMOUNT (grams)
Apples
with skin 1 medium 5
Apricot 3 medium 0.98
Apricots, 2.89
dried 5 pieces
Banana 1 medium 3.92
Blueberrie 4.18
s 1 cup
Cantaloup 1.28
e, cubes 1 cup
Figs, 3.74
dried 2 medium
Grapefruit 1/2 6.12
medium
Orange, 3.4
navel 1 medium
Peach 1 medium 2
Peaches, 3.18
dried 3 pieces
Pear 1 medium 5.08
Plum 1 medium 1
Raisins 1.5 oz 1.6
box
Raspberri 8.34
es 1 cup
Strawberri 3.98
es 1 cup
VEGETA FIBER
BLES AMOUNT (grams)
Avocado
(fruit) 1 medium 11.84
Beets, 2.85
cooked 1 cup
Beet 4.2
greens 1 cup
Bok choy, 2.76
cooked
1 cup
Broccoli, 4.5
cooked 1 cup
Brussels 2.84
sprouts 1 cup
Cabbage, 4.2
cooked 1 cup
Carrot 1 medium 2
Carrot, 5.22
cooked 1 cup
Cauliflowe 3.43
r, cooked
1 cup
Cole slaw 1 cup 4
Collard 2.58
greens,
cooked 1 cup
Corn, 4.66
sweet 1 cup
Green 3.95
beans 1 cup
Celery 1 stalk 1.02
Kale, 7.2
cooked 1 cup
Onions, 2.88
raw 1 cup
Peas, 8.84
cooked 1 cup
Peppers, 2.62
sweet 1 cup
Pop corn, 3.6
air-
popped 3 cups
Potato, 4.8
baked
w/skin 1 medium
Spinach, 4.32
cooked 1 cup
Summer 2.52
squash,
cooked 1 cup
Sweet 5.94
potato,
cooked 1 cup
Swiss 3.68
chard,
cooked 1 cup
Tomato 1 medium 1
Winter 5.74
squash,
cooked 1 cup
Zucchini, 2.63
cooked 1 cup

CEREAL, FIBER
GRAINS, (grams)
PASTA AMOUNT
Bran 19.94
cereal 1 cup
Bread, 2
whole
wheat 1 slice
Oats, 12
rolled dry 1 cup
Pasta, 6.34
whole
wheat 1 cup
Rice, dry 7.98
brown 1 cup

BEANS, FIBER
NUTS, (grams)
SEEDS AMOUNT
Almonds 1 oz 4.22
Black 14.92
beans,
cooked 1 cup
Cashews 1 oz 1
Flax 6.97
seeds 3 tbs
Garbanzo 5.8
beans,
cooked 1 cup
Kidney 13.33
beans,
cooked 1 cup
Lentils, 15.64
red
cooked 1 cup
Lima 13.16
beans,
cooked 1 cup
Peanuts 1 oz 2.3
Pistachio 3.1
nuts 1 oz
Pumpkin 4.12
seeds 1/4 cup
Soybeans 7.62
, cooked 1 cup
Sunflower 3
seeds 1/4 cup
Walnuts 1 oz 3.08

Be sure to print out, bookmark or link to this list of high fiber foods. Knowing the fiber content will help guide you in

And if that's not enough, the foods on this high fiber foods list can give you the strength and inclination to get up an
 Content

easy to increase the high fiber foods in your diet.

eed 30 to 40 grams of fiber a day for optimum health.

ds, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease. Wow! That's a lot of benefits.

fiber content, so you can look and feel your very best.
ent will help guide you in choosing the best high fiber foods for a healthy body weight and normal cholesterol and blood sugar levels.

nd inclination to get up and "go" - on a "regular" basis.

blood sugar levels.
The following are examples of one dietary fiber servings.

Example 1: One fruit and vegetables fiber servings:

a small glass of 100% fruit or vegetable juice (3/4 cup or 6 oz)

a medium-size piece of fruit (an orange, small banana, medium-size apple)
1 cup of raw salad greens
½ cup of cooked vegetables
1/2 cup of cut-up fruit or vegetables
1/4 cup of dried fruit
1/2 cup of dried beans or peas

Example 2: Whole grain fiber servings :

1/2 cup cooked rice, pasta, or cooked cereal

1 ounce dry pasta, rice or other dry grain
1 slice bread
1 small muffin (weighing one ounce)
1 cup ready-to-eat cereal flake

Table 1: A list of good dietary fiber sources with estimates of their fiber content (listed high to low). The ch

Fiber
content in
grams per
Dietary 100
fiber grams
sources food

Cereals
ready-to-
eat,
KELLOG
G,
KELLOG
G'S ALL-
BRAN
Original  29.33
Bulgur,
dry  18.29
Barley,
pearled,
raw  15.6
Oat bran,
raw  15.43
Wheat
flour,
whole-
grain  12.17

Beans,
navy,
mature
seeds,
cooked,
boiled,
without
salt  10.49
Buckwhe
at flour,
whole-
groat  10

Beans,
pinto,
mature
seeds,
cooked,
boiled,
without
salt  9.01

Beans,
black,
mature
seeds,
cooked,
boiled,
without
salt  8.72

Peas,
split,
mature
seeds,
cooked,
boiled,
without
salt  8.32
Dates,
deglet
noor  7.98

Lentils,
mature
seeds,
cooked,
boiled,
without
salt  7.88
Chickpea
s
(garbanzo
beans,
bengal
gram),
mature
seeds,
cooked,
boiled,
without
salt  7.62

Beans,
kidney,
red,
mature
seeds,
cooked,
boiled,
without
salt  7.4

Cornmeal,
degermed
,
enriched,
yellow  7.39
Cornmeal,
whole-
grain,
yellow  7.3

Cornmeal,
self-rising,
degermed
,
enriched,
yellow  7.1

Lima
beans,
large,
mature
seeds,
cooked,
boiled,
without
salt  7.02
Beans,
great
northern,
mature
seeds,
cooked,
boiled,
without
salt  7.01
Beans,
baked,
canned,
with
franks  6.91

Cowpeas,
common
(blackeye
s,
crowder,
southern),
mature
seeds,
cooked,
boiled,
without
salt  6.51

Cowpeas
(blackeye
s),
immature
seeds,
frozen,
cooked,
boiled,
drained,
without
salt  6.41

Beans,
kidney,
red,
mature
seeds,
canned  6.41
Lima
beans,
immature
seeds,
frozen,
baby,
cooked,
boiled,
drained,
without
salt  6

Soybeans
, mature
cooked,
boiled,
without
salt  5.99

Candies,
semiswee
t
chocolate  5.89

Lima
beans,
immature
seeds,
frozen,
fordhook,
cooked,
boiled,
drained,
without
salt  5.82

Peas,
green,
frozen,
cooked,
boiled,
drained,
without
salt  5.5

Artichoke
s, (globe
or french),
cooked,
boiled,
drained,
without
salt  5.42
Refried
beans,
canned
(includes
USDA
commodit
y)  5.32

Cowpeas
(Blackeye
s),
immature
seeds,
cooked,
boiled,
drained,
without
salt  5.03
Couscous
, dry  5.03

Lima
beans,
large,
mature
seeds,
canned  4.81
Beans,
white,
mature
seeds,
canned  4.81

Soup,
bean with
ham,
canned,
chunky,
ready-to-
serve,
commerci
al  4.61
Bulgur,
cooked  4.51

Tomato
products,
canned,
paste,
without
salt
added  4.5
Chickpea
s
(garbanzo
beans,
bengal
gram),
mature
seeds,
canned  4.42

Raspberri
es,
frozen,
red,
sweetene
d  4.4

Beans,
baked,
canned,
with pork
and sweet
sauce  4.19

Beans,
baked,
canned,
plain or
vegetaria
n  4.09

Beans,
baked,
canned,
with pork
and
tomato
sauce  3.99

Chili con
carne with
beans,
canned
entree  3.92
Pears,
asian,
raw  3.6
Soup,
bean with
pork,
canned,
prepared
with equal
volume
water,
commerci
al  3.4
Dietary fiber data source: USDA National Nutrient Database for Standard Reference, Release 18 (2005).
ted high to low). The chart includes foods that are among the highest in fiber content from about 850 food products analysed by t
ease 18 (2005).
products analysed by the USDA Nutrient Data Laboratory.