Food Sources of Fiber

This information lists foods that contain fiber, the serving size for each food, and the amount of fiber per serving.

About Fiber

Fiber is an important part of your diet because it can help you:

  • Have regular bowel movements (poop) and prevent constipation (having fewer bowel movements than usual).
  • Lower your cholesterol.
  • Lower your risk for issues, such as diabetes, heart disease, and obesity (being an unhealthy weight).

Plant-based foods are the best sources of fiber. Fruits, vegetables, whole grains, cereals, legumes, nuts, and seeds can provide you with the fiber you need.

Before adding more fiber into your diet, talk with your healthcare provider about the amount that’s right for you.

Use this chart to choose foods that are good sources of fiber.

Amount of Fiber Per Serving

Food Serving Size
7 or more grams Avocado 1 medium
  Artichoke 1 medium
  Dried coconut, shredded 1 cup
  Dried figs 10
  Dried peaches 10
  Fresh raspberries or blackberries 1 cup
  Green and yellow split peas, cooked ½ cup
  Almonds, whole ½ cup
  All Bran®Cereal ½ cup
  Kashi® GO LEAN® Crunch Cereal ¾ cup
  Fiber One® Cereal ½ cup
  Chickpeas (garbanzo beans) ⅔ cup
  Lentils, cooked ½ cup
  Mung beans, boiled ½ cup
  Pistachios ½ cup
6 to 7 grams Acorn squash, cooked 1 cup
  Pears or asian pears (with skin) 1 cup
  Prunes 10
  Cooked kidney, pinto, black, northern, or navy beans ½ cup
  Raisin Bran® Cereal 1 cup
  Shredded wheat cereal 1 cup
  Wheat ChexCereal ¾ cup
4 to 5 grams Apple (with skin) 1 medium
  Fresh cranberries 1 cup
  Currants ½ cup
  Mango 1 medium
  Raisins ⅔ cup
  Winter squash, cooked ½ cup
  Chia seeds 1 tablespoon
  Quaker® Corn Crunch Cereal ¾ cup
  Whole wheat pita bread 1 piece (8 inches)
4 grams Edamame (soybeans) ½ cup
  Mixed vegetables, cooked from frozen ½ cup
  Ground flaxseed 2 tablespoons
  Oatmeal, cooked 1 cup
  Quinoa, cooked ¾ cup
  Walnuts, chopped ½ cup
3 to 4 grams Beets, cooked 1 cup
  Blueberries 1 cup
  Brussels sprouts 1 cup
  Green beans 1 cup
  Pomegranate seeds ½ cup
  White or sweet potato 1 medium
3 grams Okra 1 cup
  Orange 1 medium
  Parsnip ½ cup
  Strawberries 1 cup
  Bulgur ⅓ cup
  Pearled barley, cooked ½ cup
  Whole wheat spaghetti ½ cup
  Banana 1 medium
  Broccoli or cauliflower, cooked ½ cup
  Nectarine or peach 1 medium
  Spinach or cabbage, cooked ⅔ cup
  Turnip 1 medium
  Couscous, macaroni, or spaghetti (white), cooked 1 cup
  Total® Cereal ¾ cup
  Wheaties® Cereal ¾ cup
  Wheat germ ¼ cup
  Whole grain bread 1 slice
  Carrot, raw 1 medium
  Corn ½ cup
  Kiwi 1 medium
  Zucchini, cooked or raw ½ cup
  Brown or wild rice ¼ cup

 

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