This information describes food sources of fiber.
| Grams of Fiber Per Serving | Fruit/vegetable | Serving Size | Grains/legumes | Serving Size |
|---|---|---|---|---|
| 8 or more grams | Dried figs | 10 | All Bran® Cereal | 1/2 cup |
| Dried peaches | 10 | Mung beans, boiled | 1/2 cup | |
| 100% Bran® Cereal | 1/2 cup | |||
| Kashi® GOLEAN® Crunch Cereal | 3/4 cup | |||
| Fiber One® Cereal | 1/2 cup | |||
| 6 to 7 grams |
Dried coconut meat
|
1 cup
|
Raisin Bran® Cereal | 1 cup |
| Artichoke | 1 medium | Cooked beans: kidney, pinto, black, northern, or navy |
1/2 cup | |
| Raspberries | 1 cup | Wheat ChexTM Cereal | 3/4 cup | |
|
Prunes
|
10 | Shredded wheat cereal | 1 cup | |
| 4 to 5 grams | Avocados | 1 medium | Almonds, whole | 1/2 cup |
| Pears or Asian pears (with skin) |
1 medium
|
Quaker® Corn Bran Crunch Cereal | 3/4 cup | |
| Raisins |
2/3 cup
|
Chickpeas (garbanzo beans) | 2/3 cup | |
| Chia seeds | 1 tablespoon | |||
| Quinoa, cooked | 3/4 cup | |||
| 4 grams | Strawberries | 1 cup | Green and yellow split peas | 1/2 cup |
| Frozen peas, cooked | 1/2 cup | |||
| Lima beans, cooked | 1/2 cup | |||
| Edamame (soybeans) | 1/2 cup | |||
| Walnuts, chopped | 1/2 cup | |||
| 3 grams | Apples (with skin) |
1 medium
|
||
|
Blueberries (raw)
|
1 cup | |||
| Currants | 1/2 cup | |||
| Oranges | 1 medium | |||
| Zucchini (cooked or raw) | 1/2 cup | |||
| Cooked cabbage | 2/3 cup | |||
| Okra | 1 cup | |||
| 2 to 3 grams | Acorn squash | 1 cup | Total® Cereal | 3/4 cup |
| Winter squash | 1/2 cup, cubed | Wheaties® Cereal | 3/4 cup | |
| Sweet potatoes (with skin) | 1 medium | Wheat germ | 1/4 cup | |
| Turnip | 1 medium | Whole-grain bread | 1 slice | |
| Corn | 1/2 cup | |||
| Mixed vegetables | 1/2 cup | |||
| Kiwi | 1 medium | |||
| 2 grams | Apples (without skin) | 1 medium | Brown rice | 1/2 cup |
| Bananas | 1 medium | Wild rice | 1/4 cup | |
| White potatoes (with skin) | 1 medium | Whole-grain, wheat, rye, or buckwheat flour | 2 tablespoons | |
| Dates | 4 | Bulgur | 1/3 cup | |
| Broccoli | 1/2 cup | Cornmeal | 1/4 cup | |
| Brussels sprouts | 1/2 cup | Whole-wheat pasta | 1/2 cup | |
| Parsnips | 1/2 cup | Barley (whole grain) | 1/2 cup | |
| Carrots | 1/2 cup | |||
| Spinach | 1/2 cup | |||