Fiber Contents of Foods
Goal (25 to 35 grams per day) Common servings of foods containing dietary fiber are shown below. Increase your intake by including fiber from all sources. (Foods from meat and dairy groups are not good sources.) Foods that are good sources of fiber are also typically low in fat.
|
Food |
Serving Size |
Fiber (gm) |
| Cereals: |
|
|
| All-Bran |
1/3 cup |
8.5 |
| Bran Buds |
1/3 cup |
7.9 |
| Bran Chex |
2/3 cup |
4.6 |
| Cheerios |
1 1/4 cup |
1.1 |
| Corn Bran |
2/3 cup |
5.4 |
| Corn Flakes |
1 1/4 cup |
0.3 |
| Cracklin' Bran |
1/3 cup |
4.3 |
| Crispy Wheats n' Raisins |
3/4 cup |
1.3 |
| 40% Bran |
3/4 cup |
4.0 |
| Frosted Mini-Wheats |
4 biscuits |
2.1 |
| Graham Crackos |
3/4 cup |
1.7 |
| Grape Nuts |
1/4 cup |
1.4 |
| Heartland Natural Cereal |
1/4 cup |
1.3 |
| Honey Bran |
7/8 cup |
3.1 |
| Most |
2/3 cup |
3.5 |
| Nutri-Grain, barley |
3/4 cup |
1.7 |
| Nutri-Grain, corn |
3/4 cup |
1.8 |
| Nutri-Grain, rye |
3/4 cup |
1.8 |
| Nutri-Grain, wheat |
3/4 cup |
1.8 |
| 100% Bran |
1/2 cup |
8.4 |
| 100% Natural Cereal |
1/4 cup |
1.0 |
| Oatmeal, (cooked regular, quick, or instant) |
3/4 cup |
1.6 |
| Raisin Bran-type |
3/4 cup |
4.0 |
| Rice Krispies |
1 cup |
0.1 |
| Shredded Wheat |
2/3 cup |
2.6 |
| Special K |
1 1/3 cup |
0.2 |
| Sugar Smacks |
3/4 cup |
0.4 |
| Tasteeos |
1 1/4 cup |
1.0 |
| Total |
1 cup |
2.0 |
| Wheat Chex |
2/3 cup |
2.1 |
| Wheaties |
1 cup |
2.0 |
| Wheat n' Raisin Chex |
3/4 cup |
2.5 |
| Wheat germ |
1/4 cup |
3.4 |
| Food |
Serving Size |
Fiber (gm) |
| Vegetables (cooked): |
|
|
| Asparagus, cut |
1/2 cup |
1.0 |
| Beans (string, green) |
1/2 cup |
1.6 |
| Broccoli |
1/2 cup |
2.2 |
| Brussels sprouts |
1/2 cup |
2.3 |
| Cabbage (red, white) |
1/2 cup |
1.4 |
| Carrots |
1/2 cup |
2.3 |
| Cauliflower |
1/2 cup |
1.1 |
| Corn, canned |
1/2 cup |
2.9 |
| Kale leaves |
1/2 cup |
1.4 |
| Parsnip |
1/2 cup |
2.7 |
| Peas |
1/2 cup |
3.6 |
| Potato (with skin) |
1 |
2.5 |
| Potato (without skin) |
1 |
1.4 |
| Spinach |
1/2 cup |
2.1 |
| Squash, summer |
1/2 cup |
1.4 |
| Sweet potatoes |
1/2 |
1.7 |
| Turnips |
1/2 |
1.6 |
| Zucchini |
1/2 cup |
1.8 |
| Food |
Serving Size |
Fiber (gm) |
| Vegetables (raw): |
|
|
| Bean sprouts |
1/2 cup |
1.5 |
| Celery, diced |
1/2 cup |
1.1 |
| Cucumber |
1/2 cup |
0.4 |
| Lettuce, sliced |
1 cup |
0.9 |
| Mushrooms, sliced |
1/2 cup |
0.9 |
| Onions, sliced |
1/2 cup |
0.9 |
| Pepper, green, sliced |
1/2 cup |
0.5 |
| Spinach |
1 cup |
1.2 |
| Tomato |
1 |
1.5 |
| Food |
Serving Size |
Fiber (gm) |
| Fruits: |
|
|
| Apple (with skin) |
1 |
3.5 |
| Apple (without skin) |
1 |
2.7 |
| Apricot |
3 |
1.8 |
| Apricot, dried |
5 halves |
1.4 |
| banana |
1 |
2.4 |
| Blueberries |
1/2 cup |
2.0 |
| Cantaloupe |
1/4 melon |
1.0 |
| Cherries, sweet |
10 |
1.2 |
| Grapefruit |
1/2 |
1.6 |
| Grapes |
20 |
0.6 |
| Orange |
1 |
2.6 |
| Peach (with skin) |
1 |
1.9 |
| Peach (without skin) |
1 |
1.2 |
| Pear (with skin) |
1/2 large |
3.1 |
| Pear (without skin) |
1/2 large |
2.5 |
| Pineapple |
1/2 cup |
1.1 |
| Plums, damson |
5 |
0.9 |
| Prunes |
3 |
3.0 |
| Raisins |
1/4 cup |
3.1 |
| Raspberries |
1/2 cup |
3.1 |
| Strawberries |
1 cup |
3.0 |
| Watermelon |
1 cup |
0.4 |
| Food |
Serving Size |
Fiber (gm) |
| Legumes: |
|
|
| Baked beans/tomato sauce |
1/2 cup |
8.9 |
| Dried beans, cooked |
1/2 cup |
4.7 |
| Kidney beans, cooked |
1/2 cup |
7.3 |
| Lentils, cooked |
1/2 cup |
7.3 |
| Lima beans, cooked |
1/2 cup |
4.5 |
| Navy beans, cooked |
1/2 cup |
6.0 |
| Food |
Serving Size |
Fiber (gm) |
| Breads: |
|
|
| Bagels |
1 |
0.6 |
| Bran muffins |
1 |
2.5 |
| Cracked wheat bread |
1 slice |
1.0 |
| Crisp rye bread |
2 crackers |
2.0 |
| Crisp wheat bread |
2 crackers |
1.8 |
| French bread |
1 slice |
0.7 |
| Italian bread |
1 slice |
0.3 |
| Mixed grain bread |
1 slice |
0.9 |
| Oatmeal bread |
1 slice |
0.5 |
| Pita bread |
1 piece |
0.4 |
| Pumpernickel bread |
1 slice |
1.0 |
| Raisin bread |
1 slice |
0.6 |
| White bread |
1 slice |
0.4 |
| Whole wheat bread |
1 slice |
1.4 |
| Food |
Serving Size |
Fiber (gm) |
| Pasta and rice: |
|
|
| Macaroni |
1 cup |
1.0 |
| Rice, brown |
1/2 cup |
1.0 |
| Rice, polished |
1/2 cup |
0.2 |
| Spaghetti, regular |
1 cup |
1.1 |
| Spaghetti, wheat |
1 cup |
3.9 |
| Food |
Serving Size |
Fiber (gm) |
| Juices: |
|
|
| Apple |
1/2 cup |
0.4 |
| Grapefruit |
1/2 cup |
0.5 |
| Grape |
1/2 cup |
0.6 |
| Orange |
1/2 cup |
0.5 |
| Papaya |
1/2 cup |
0.8 |
| Food |
Serving Size |
Fiber (gm) |
| Nuts: |
|
|
| Almonds |
10 nuts |
1.1 |
| Filberts |
10 nuts |
0.8 |
| Peanuts |
10 nuts |
1.4 |
| Lentils, cooked |
1/2 cup |
7.3 |
| Lima beans, cooked |
1/2 cup |
4.5 |
| Navy beans, cooked |
1/2 cup |
6.0 |
|
