High Fiber Foods
High Fiber Foods
Following is a list of high fiber foods, recommended serving sizes and grams of fiber in each.
- Cereals
- Breads, Flour, and Grains
- Pasta, Rice, and Potatoes
- Dried Beans (Legumes), Nuts, and Seeds
- Fruit and Fruit Juices
- Vegetables
- Miscellaneous
Cereals
| Food | Serving Size | Fiber (g) |
|---|---|---|
| 100% Bran | 1/2 cup | 8 g |
| 40% Bran | 2/3 cup | 3 g |
| All Bran | 1/3 cup | 8 g |
| Bran Chex | 1/2 cup | 3 g |
| Cheerios | 1 cup | 2 g |
| Corn Bran | 1/2 cup | 3 g |
| Corn Chex | 3/4 cup | 3 g |
| Corn Flakes | 3/4 cup | 1 g |
| Cracklin' Oat Bran | 1/3 cup | 4 g |
| Fiber One | 1/3 cup | 8 g |
| Frosted Mini-Wheats | 4 biscuits | 1 g |
| Fruit and Fibre | 3/4 cup | 4 g |
| Grape Nuts | 2/3 cup | 3 g |
| Oatmeal, cooked | 3/4 cup | 3 g |
| Raisin Bran (any kind) | 1 cup | 4 g |
| Raisin Squares | 3/4 cup | 4 g |
| Rice Krispies | 3/4 cup | 1 g |
| Shredded Wheat | 1 large biscuit | 3 g |
| Shredded Wheat 'n Bran | 3/4 cup | 4 g |
| Total | 3/4 cup | 3 g |
| Wheaties | 1 cup | 2 g |
Breads, Flour, and Grains
| Food | Serving Size | Fiber (g) |
|---|---|---|
| Barley, light, pearled | 1/2 cup, cooked | 15 g |
| Bread, raisin | 1 slice | 1 g |
| Bread, rye | 1 slice | 1 g |
| Bread, white enriched | 1 slice | 1 g |
| Bread, whole wheat | 1 slice | 2 g |
| Bulgur | 1/2 cup, cooked | 2 g |
| Corn bran | 1/3 cup | 10.1 g |
| Cornbread | 1 2-inch square | 2 g |
| Crackers, graham | 2 | 2 g |
| Crackers, whole wheat | 3 | 1 g |
| Flour, rye | 1/2 cup | 7.5 g |
| Flour, white | 1/2 cup | 2 g |
| Flour, whole wheat | 1/2 cup | 7.5 g |
| Muffin, bran | 1 small | 2 g |
| Rolls, whole wheat | 1 | 2 g |
| Wheat bran | 1/2 cup | 6.5 g |
| Wheat germ | 1/4 cup | 4.4 g |
Pasta, Rice, and Potatoes
| Food | Serving Size | Fiber (g) |
|---|---|---|
| Egg noodles, enriched | 1 cup, cooked | 3.5 g |
| Potato - baked | 1 medium, baked, without skin | 2.3 g |
| Rice pilaf | 1/2 cup, cooked | .9 g |
| Rice, brown | 1 cup, cooked | 3.3 g |
| Rice, white - instant | 1 cup, cooked | 1.3 g |
| Spaghetti, enriched | 1 cup, cooked | 2.2 g |
| Sweet potato - baked | 1 medium, baked, with skin | 3.4 g |
Dried Beans (Legumes), Nuts, and Seeds
| Food | Serving Size | Fiber (g) |
|---|---|---|
| Beans, baked | 1/2 cup, cooked | 6 g |
| Beans, kidney | 1/3 cup, cooked | 6 g |
| Lentils | 3/4 cup, cooked | 6 g |
| Beans, navy | 1/2 cup, cooked | 6 g |
| Almonds | 2 tablespoons (Tbs) | 3 g |
| Peanuts | 1/4 cup | 3 g |
| Peanut butter | 3 Tbs | 3 g |
| Pumpkin seeds | 2 Tbs | 3 g |
| Sunflower seeds | 2 Tbs | 3 g |
| Walnuts | 3 Tbs | 3 g |
| Olives | 15 medium | 3 g |
| Coconut | 3 Tbs, shredded | 3 g |
| Sesame seeds | 2 Tbs | 3g |
Fruit and Fruit Juices
| Food | Serving Size | Fiber (g) |
|---|---|---|
| Apple | 1 medium, fresh, with skin | 3 g |
| Applesauce | 1/2 cup | .5 g |
| Apricots | 2 medium | 2 g |
| Banana | 1 small | 2 g |
| Blackberries | 3/4 cup, fresh | 4 g |
| Blueberries | 1 cup, fresh | 4 g |
| Cantaloupe | 1/4 cup | 2 g |
| Cherries | 10 large | 1 g |
| Dates | 5, dried | 3.5 g |
| Grapefruit | 1/2 medium, fresh | 1 g |
| Nectarine | 1 medium, fresh, with skin | 3 g |
| Orange | 1 medium, fresh | 2 g |
| Peach | 1 medium, fresh | 2 g |
| Pear | 1 medium, fresh, with skin | 4 g |
| Pineapple | 1/2 cup, fresh | 1 g |
| Plums | 3 medium | .5 g |
| Prunes | 3, dried | 3.5 g |
| Raisins | 6 Tbs | 3.5 g |
| Raspberries | 1 cup, fresh | 3 g |
| Strawberries | 1 cup, fresh | 3 g |
| Tangerine | 1 medium, fresh | 2 g |
| Watermelon | 3 cups | 1 g |
Vegetables
| Food | Serving Size | Fiber (g) |
|---|---|---|
| Baby lima beans, cooked | 1/2 cup | 4 g |
| Broccoli, cooked | 1/2 cup | 2 g |
| Carrots, cooked | 1/2 cup | 1.1 g |
| Carrots, raw | 1 medium | 2.3 g |
| Cauliflower, cooked | 1/2 cup | 1.4 g |
| Cauliflower, raw | 1/2 cup | 1.2 g |
| Corn, cooked | 1/2 cup | 1.7 g |
| Green beans, cooked | 1/2 cup | 1.1 g |
| Peas, cooked | 1/2 cup | 2 g |
| Peas, raw | 1/2 cup | 2 g |
| Spinach | 1/2 cup | 2 g |
| Tomato, raw | 1 medium | 2 g |
| Winter squash, cooked | 1/2 cup | 3 g |
Miscellaneous
| Food | Serving Size | Fiber (g) |
|---|---|---|
| Nutri-Grain frozen waffle | 1 piece | 3 g |
| Nut and raisin granola bar | 1 bar | 1.6 |
| Aunt Jemima frozen pancakes | 3 4-inch pancakes | 2 g |
| Banana chips | 1 ounce | 2.2 g |
| Pizza, thick crust with cheese | 2 slices | 5 g |
| Pizza, thin crust with cheese | 2 slices | 4 g |
| Raspberry Nutri-Grain bar | 1 bar | 1 g |