Foods with Fiber


Food Item

Serving Size

Fiber (grams)

Grains

   

Breads

   
Waffle, Kashi 1 3.0
Tortillas , corn 2 3.0
Bread, pita

whole wheat

½  Large 2.3
Bread, whole wheat 1 Slice 1.9
Bread, rye 1 Slice 1.8
Bagel 1 oz 0.7
Bread, white 1 Slice 0.7
English muffin, white flour ½ 0.5

Cereals

Fiber One ¾ Cup 21
All Bran ½ Cup 10
Kashi, Heart to Heart

Honey Toasted Oat

¾ Cup 5
Barbara’s Bakery

Puffins Original

¾ Cup 5
Raisin Bran ½ Cup 3.5
Cheerios 1 Cup 3
Grape Nuts ¼ Cup 3
Quaker Instant Oatmeal 1 Packet 3
Total ¾ Cup 3
Wheat germ 3 TBSP 3
Wheaties ¾ cup 3
Granola

Low-fat

¼  Cup 1.5
Special K 1 Cup 0.9
Rice Krispies 1 Cup 0.3

Crackers

 

Triscuit

Original

4 Pieces 2.2
Graham cracker

square

2 Pieces 2.0
Kashi TLC

Original 7 Grain

10 Pieces 1.3
Rice cakes 2 Large 0.8
Wheat Thins 8 Pieces 0.5
Ritz 5 Pieces 0

Other

Spaghetti, whole wheat ½ Cup cooked 3.1
Sweet potato, baked ½ Cup 2.9
Potato, baked ½ 1.9
Rice, brown  long-grain ½ Cup cooked 1.7
Spaghetti, white ½ Cup cooked 1.3
Couscous ½ Cup cooked 1.1
Rice, white long-grain ½ Cup

cooked

0.3

Snack Foods

Popcorn, air-popped 3 Cup 3.6
Fig Newton, cookie 2 Pieces 1.0
Pretzels, salted

classic thin style

8 1

Veggies

   
Beets 1 Cup,

canned

3.1
Carrots 1 Cup, raw 3.1
Asparagus 1 Cup, raw 2.8
Eggplant 1 Cup, raw 2.8
Onion 1 Cup, raw 2.7
Cauliflower 1 Cup, raw 2.5
Peppers, green, yellow, red 1 Cup, raw 2.5
Broccoli 1 Cup, raw 2.4
Turnips 1 Cup, raw 2.3
Tomato 1 Cup, raw 2.2
Okra ½ Cup, cooked 2.0
Brussels sprouts ½ Cup,

cooked

2.0
Mushrooms ½ Cup, canned 1.9
Radishes 1 Cup, raw 1.9
Cabbage 1 Cup, raw 1.8
Tomato sauce, no salt added ½  Cup 1.8
Celery 1 Cup 1.6
Zucchini 1 Cup, raw 1.4
Mushrooms 1 Cup, raw 1.3
Squash 1 Cup, raw 1.2
Lettuce, romaine 1 Cup, raw 1.0
Tomato and vegetable juice, low-sodium ½  Cup 0.9
Cucumber 1 Cup 0.8
Spinach 1 Cup, raw 0.7

Fruits

   
Raspberries 1 Cup 8.0
Blackberries 1 Cup 7.6
Pear 1 Large 4.4
Apple 1 Large 3.7
Blueberries 1 Cup 3.6
Orange 1 Large 3.6
Strawberries 1 Cup 3.3
Kiwi 1 Large 2.7
Nectarine 1 Large 2.7
Banana 1 Small 2.6
Peach 1 Large 2.6
Cherries 1 Cup 2.5
Grapefruit 1 Cup sections 2.5
Figs 3 Dried 2.5
Mandarin 1 Large 2.2
Pineapple, fresh 1 Cup 2.2
Apricots 3 Raw 2.1
Dates 3 2.0
Figs 1 Raw 1.9
Plums 2 Raw 1.8
Apricots ¼ Cup, dried 1.6
Applesauce ½ Cup 1.5
Cantaloupe 1 Cup 1.4
Honeydew melon 1 Cup 1.4
Fruit cocktail ½ Cup 1.2
Grapes 1 Cup 0.6
Watermelon 1 Cup cubed 0.6

Fruit Juice

Prune ½ Cup 1.3
Grapefruit ½ Cup 0

Meat Substitutes

Lentils ½ Cup 8.2
Kidney beans ½ Cup 8.2
Pinto beans ½ Cup 7.7
Black beans ½  Cup 7.5
Refried beans ½  Cup 6.7
Chick peas ½  Cup 6.2
Nuts, almonds, unsalted 1 oz 3.3
Sunflower seeds, unsalted 1oz 3.0
Tofu 4 oz or ½ cup 2.9
Nuts, mixed unsalted 1 oz 2.6
Peanut Butter 2 TBSP 1.9
Egg with yolk 2  Large 0.0
Egg, white 1 Large 0.0

Dairy

Cheddar cheese 1 oz 0.0
Cottage cheese, 1% 4 oz 0.0
Milk, nonfat 1 Cup 0.0
Yogurt, Dannon Light & Fit 1 Container 0.0
Yogurt , Yoplait Light 1 Container 0.0

Meats


Beef

Beef, ground 95% lean meat 3 oz, cooked 0.0
Beef, top sirloin 3oz, cooked 0.0

Fish

Halibut 3oz, cooked 0.0
Salmon 3 oz, cooked 0.0
Snapper 3oz, cooked 0.0
Sole 3oz, cooked 0.0
Swordfish 3 oz, Cooked 0.0
Tuna, in water 3 oz 0.0

Poultry

Chicken, breast 3 oz, Cooked 0.0
Turkey, breast sliced 3 oz, Cooked 0.0

Fats

Mono

unsaturated Fats  Hummus2 TBSP1.7Avocado2 TBSP1.2Peanuts, unsalted100.5Almonds, unsalted70.4Canola oil1 tsp0.0Guacamole1 TBSP0.0Olive oil1 tsp0.0

Adult Dietary Recommendations for fiber are 25-35 grams per day. The average American diet typically consists of 11 grams of fiber per day.

A Quick Rule of Thumb:
  • Whole grain products: 2-5 grams (or more) of fiber per serving
  • Vegetables: 2-3 grams of fiber per serving
  • Fruits: 2-4 grams of fiber per serving
  • Beans: 5-8 grams of fiber per serving

Easy Does It

Increase fiber in the diet slowly. Adopting a high-fiber diet suddenly can cause discomfort including gas and diarrhea. Increase intake of fiber over several weeks to avoid these problems.

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