Foods High in Fiber


The Mayo clinic suggests that women get at least 21-25 grams of fiber a day, while men should aim for 30-38 grams a day

FruitsServing sizeTotal fiber (grams)*
Raspberries1 cup8.0
Pear, with skin1 medium5.5
Apple, with skin1 medium4.4
Banana1 medium3.1
Orange1 medium3.1
Strawberries (halves)1 cup3.0
Figs, dried2 medium1.6
Raisins1 ounce (60 raisins)1.0
Grains, cereal & pastaServing sizeTotal fiber (grams)*
Spaghetti, whole-wheat, cooked1 cup6.3
Barley, pearled, cooked1 cup6.0
Bran flakes3/4 cup5.3
Oat bran muffin1 medium5.2
Oatmeal, instant, cooked1 cup4.0
Popcorn, air-popped3 cups3.5
Brown rice, cooked1 cup3.5
Bread, rye1 slice1.9
Bread, whole-wheat or multigrain1 slice1.9
Legumes, nuts and seedsServing sizeTotal fiber (grams)*
Split peas, cooked1 cup16.3
Lentils, cooked1 cup15.6
Black beans, cooked1 cup15.0
Lima beans, cooked1 cup13.2
Baked beans, vegetarian, canned, cooked1 cup10.4
Sunflower seed kernels1/4 cup3.9
Almonds1 ounce (23 nuts)3.5
Pistachio nuts1 ounce (49 nuts)2.9
Pecans1 ounce (19 halves)2.7
VegetablesServing sizeTotal fiber (grams)*
Artichoke, cooked1 medium10.3
Green peas, cooked1 cup8.8
Broccoli, boiled1 cup5.1
Turnip greens, boiled1 cup5.0
Brussels sprouts, cooked1 cup4.1
Sweet corn, cooked1 cup4.0
Potato, with skin, baked1 small3.0
Tomato paste1/4 cup2.7
Carrot, raw1 medium1.7