| Fruits | Serving size | Total fiber (grams)* |
|---|
| Raspberries | 1 cup | 8.0 |
| 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 | 3.0 |
| Figs, dried | 2 medium | 1.6 |
| Raisins | 1 ounce (60 raisins) | 1.0 |
| Grains, cereal & pasta | Serving size | Total fiber (grams)* |
|---|
| Spaghetti, whole-wheat, cooked | 1 cup | 6.3 |
| Barley, pearled, cooked | 1 cup | 6.0 |
| Bran flakes | 3/4 cup | 5.3 |
| Oat bran muffin | 1 medium | 5.2 |
| Oatmeal, instant, cooked | 1 cup | 4.0 |
| 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 | 15.0 |
| 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 | 5.0 |
| Brussels sprouts, cooked | 1 cup | 4.1 |
| Sweet corn, cooked | 1 cup | 4.0 |
| Potato, with skin, baked | 1 small | 3.0 |
| Tomato paste | 1/4 cup | 2.7 |
| Carrot, raw | 1 medium | 1.7 |
*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2012
