Food Sources of Fiber

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