Skip Navigation
  Print Page

Appendix A: High-fiber foods

Skip sharing on social media links
Share this:

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

first | previous | next | last

Last Updated Date: 08/13/2010
Last Reviewed Date: 08/13/2010
Vision National Institutes of Health Home BOND National Institues of Health Home Home Storz Lab: Section on Environmental Gene Regulation Home Machner Lab: Unit on Microbial Pathogenesis Home Division of Intramural Population Health Research Home Bonifacino Lab: Section on Intracellular Protein Trafficking Home Lilly Lab: Section on Gamete Development Home Lippincott-Schwartz Lab: Section on Organelle Biology