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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 |
||
| Hummus | 2 TBSP | 1.7 |
| Avocado | 2 TBSP | 1.2 |
| Peanuts, unsalted | 10 | 0.5 |
| Almonds, unsalted | 7 | 0.4 |
| Canola oil | 1 tsp | 0.0 |
| Guacamole | 1 TBSP | 0.0 |
| Olive oil | 1 tsp | 0.0 |
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.