Chart of high-fiber foodsBy Mayo Clinic StaffLooking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes.
Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
FruitsServing sizeTotal fiber (grams)*Raspberries1 cup8.0Pear, with skin1 medium5.5Apple, with skin1 medium4.4Banana1 medium3.1Orange1 medium3.1Strawberries (halves)1 cup3.0Figs, dried2 medium1.6Raisins1 ounce (60 raisins)1.0Grains, cereal & pastaServing sizeTotal fiber (grams)*Spaghetti, whole-wheat, cooked1 cup6.3Barley, pearled, cooked1 cup6.0Bran flakes3/4 cup5.3Oat bran muffin1 medium5.2Oatmeal, instant, cooked1 cup4.0Popcorn, air-popped3 cups3.5Brown rice, cooked1 cup3.5Bread, rye1 slice1.9Bread, whole-wheat or multigrain1 slice1.9Legumes, nuts and seedsServing sizeTotal fiber (grams)*Split peas, cooked1 cup16.3Lentils, cooked1 cup15.6Black beans, cooked1 cup15.0Lima beans, cooked1 cup13.2Baked beans, vegetarian, canned, cooked1 cup10.4Sunflower seed kernels1/4 cup3.9Almonds1 ounce (23 nuts)3.5Pistachio nuts1 ounce (49 nuts)2.9Pecans1 ounce (19 halves)2.7VegetablesServing sizeTotal fiber (grams)*Artichoke, cooked1 medium10.3Green peas, cooked1 cup8.8Broccoli, boiled1 cup5.1Turnip greens, boiled1 cup5.0Brussels sprouts, cooked1 cup4.1Sweet corn, cooked1 cup4.0Potato, with skin, baked1 small3.0Tomato paste1/4 cup2.7Carrot, raw1 medium1.7*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2012