Chart of high-fiber foods[1] | ||
---|---|---|
Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. | ||
Food Name | Serving size | Total fiber (grams)* |
Fruits: | ||
Raspberries | 1 cup | 8.0 |
Pear | 1 medium | 5.5 |
Apple, with skin | 1 medium | 4.5 |
Banana | 1 medium | 3.0 |
Orange | 1 medium | 3.0 |
Strawberries | 1 cup | 3.0 |
Vegetables: | ||
Green peas, boiled | 1 cup | 9.0 |
Broccoli, boiled | 1 cup chopped | 5.0 |
Turnip greens, boiled | 1 cup | 5.0 |
Brussels sprouts, boiled | 1 cup | 4.0 |
Potato, with skin, baked | 1 medium | 4.0 |
Sweet corn, boiled | 1 cup | 3.5 |
Cauliflower, raw | 1 cup chopped | 2.0 |
Carrot, raw | 1 medium | 1.5 |
Grains: | ||
Spaghetti, whole-wheat, cooked | 1 cup | 6.0 |
Barley, pearled, cooked | 1 cup | 6.0 |
Bran flakes | 3/4 cup | 5.5 |
Quinoa, cooked | 1 cup | 5.0 |
Oat bran muffin | 1 medium | 5.0 |
Oatmeal, instant, cooked | 1 cup | 5.0 |
Popcorn, air-popped | 3 cups | 3.5 |
Brown rice, cooked | 1 cup | 3.5 |
Bread, whole-wheat | 1 slice | 2.0 |
Bread, rye | 1 slice | 2.0 |
Legumes, Nuts & Seeds: | ||
Split peas, boiled | 1 cup | 16.0 |
Lentils, boiled | 1 cup | 15.5 |
Black beans, boiled | 1 cup | 15.0 |
Baked beans, canned | 1 cup | 10.0 |
Chia seeds | 1 ounce | 10.0 |
Almonds | 1 ounce (23 nuts) | 3.5 |
Pistachios | 1 ounce (49 nuts) | 3.0 |
Sunflower kernels | 1 ounce | 3.0 |
- ^ "Standard Reference, Legacy Release". USDA National Nutrient Database.