The tables below 14 lists the dietary fiber content of certain foods and their serving sizes.
High Fiber Foods
Grain and Cereal Products
| Food |
Serving Size |
Dietary Fiber (in grams) |
|---|
| Bulgur, cooked |
1 cup |
8.0 |
| Bagel (Plain) |
4 inch Diameter |
2.0 |
| Cracked wheat |
1 slice |
1.0 |
| Wheat |
1 slice |
1.0 |
| White |
1 slice |
1.0 |
| Whole wheat |
1 slice |
2.0 |
| Brown rice (Cooked) |
1 cup |
4.0 |
| Bran (with Raisins) |
1 cup |
7.0 |
| Bran |
1/2 cup |
10.0 |
| Wheat bran |
3/4 cup |
5.0 |
| Corn flakes (Plain) |
1 cup |
1.0 |
| English muffin (Plain) |
1 muffin |
2.0 |
| Instant oatmeal (Plain) |
1 packet |
3.0 |
| Blueberry muffin |
1 muffin |
1.0 |
| Corn muffin |
1 muffin |
2.0 |
| Oat bran muffin |
1 muffin |
3.0 |
| Wheat bran muffin (with raisins) |
1 muffin |
1.0 |
| Popcorn (Air-popped) |
1 cup |
1.0 |
| Whole wheat spaghetti (Cooked) |
1 cup |
6.0 |
Vegetables
| Food |
Serving Size |
Dietary Fiber (in grams) |
|---|
| Sweet corn (Canned) |
1 medium |
4.0 |
| Potato (Baked with Skin) |
1 medium |
4.0 |
| Potato (Baked, no Skin) |
1 cup |
2.0 |
| Broccoli (Raw) |
1 cup |
3.0 |
| Carrots (Cooked) |
1 cup |
5.0 |
| Brussels Sprouts (Cooked) |
1 cup |
4.0 |
| Eggplant (Cooked) |
1 cup |
2.0 |
| Collard greens (Cooked) |
1 cup |
15.0 |
Beans
| Food |
Serving Size |
Dietary Fiber (in grams) |
|---|
| Baked beans(Plain) |
1 cup |
13.0 |
| Black beans |
1 cup |
15.0 |
| Lentils |
1 cup |
16.0 |
| Lima beans (Canned) |
1 cup |
12.0 |
| Kidney beans (Red) |
1 cup |
13.0 |
| Pinto beans |
1 cup |
15.0 |
| White beans |
1 cup |
13.0 |
| Chickpeas |
1 cup |
12.0 |
| Peas (Split) |
1 cup |
16.0 |
| Refried beans (Canned) |
1 cup |
13.0 |
Nuts
| Food |
Serving Size |
Dietary Fiber (in grams) |
|---|
| Almonds, Hazelnuts, Pecans, Pistachios |
1 oz. |
3.0 |
| Roasted peanuts |
1 ounce |
2.0 |
| Macadamias, Walnuts |
1 ounce |
2.0 |
| Chestnuts (Roasted) |
1 cup |
7.0 |
| Peanut butter |
1 tablespoon |
1.0 |
Fruits
| Food |
Serving Size |
Dietary Fiber (in grams) |
|---|
| Avocado (Raw) |
1 oz. |
1.0-2.0 |
| Raspberries (Raw) |
1 cup |
8.0 |
| Mango (Raw) |
1 cup |
3.0 |
| Pear (with Skin) |
1 medium |
4.0 |
| Strawberries (Raw) |
1 cup |
4.0 |
| Apple (with Skin) |
1 medium |
4.0 |
| Peach (with Skin) |
1 medium |
3.0 |
| Banana |
1 medium |
3.0 |
| Plantain |
1 medium |
4.0 |
| Prunes (Dried) |
5 prunes |
3.0 |
| Raisins (Seedless) |
1 cup |
6.0 |
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