Fruits |
Serving size |
Total fiber (grams) |
Raspberries |
1 cup |
8 |
Pear, with skin |
1 medium |
5.5 |
Apple, with skin |
1 medium |
4.4 |
Banana |
1 medium |
3.1 |
Orange |
1 medium |
3.1 |
Strawberries (halves) |
1 cup |
3 |
Figs, dried |
2 medium |
1.6 |
Raisins |
1 ounce (60 raisins) |
1 |
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Grains, cereal & pasta |
Serving size |
Total fiber (grams) |
Spaghetti, whole-wheat, cooked |
1 cup |
6.3 |
Barley, pearled, cooked |
1 cup |
6 |
Bran flakes |
3/4 cup |
5.3 |
Oat bran muffin |
1 medium |
5.2 |
Oatmeal, instant, cooked |
1 cup |
4 |
Popcorn, air-popped |
3 cups |
3.5 |
Brown rice, cooked |
1 cup |
3.5 |
Bread, rye |
1 slice |
1.9 |
Bread, whole-wheat or multigrain |
1 slice |
1.9 |
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Legumes, nuts and seeds |
Serving size |
Total fiber (grams) |
Split peas, cooked |
1 cup |
16.3 |
Lentils, cooked |
1 cup |
15.6 |
Black beans, cooked |
1 cup |
15 |
Lima beans, cooked |
1 cup |
13.2 |
Baked beans, vegetarian, canned, cooked |
1 cup |
10.4 |
Sunflower seed kernels |
1/4 cup |
3.9 |
Almonds |
1 ounce (23 nuts) |
3.5 |
Pistachio nuts |
1 ounce (49 nuts) |
2.9 |
Pecans |
1 ounce (19 halves) |
2.7 |
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Vegetables |
Serving size |
Total fiber (grams) |
Artichoke, cooked |
1 medium |
10.3 |
Green peas, cooked |
1 cup |
8.8 |
Broccoli, boiled |
1 cup |
5.1 |
Turnip greens, boiled |
1 cup |
5 |
Brussels sprouts, cooked |
1 cup |
4.1 |
Sweet corn, cooked |
1 cup |
4 |
Potato, with skin, baked |
1 small |
3 |
Tomato paste |
1/4 cup |
2.7 |
Carrot, raw |
1 medium |
1.7 |