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






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






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






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