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High Fiber Food Chart

High Fiber Food Chart

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High Fiber Food Chart

Category A (more than 7 grams per serving)
 FOOD  AMOUNT  TOTAL FIBER (grams)
 Avocado  1 medium  11.84
 Black beans, cooked  1 cup  14.92
 Bran cereal  1 cup  19.94
 Broccoli, cooked  1 cup  4.50
 Green peas, cooked  1 cup  8.84
 Kale, cooked  1 cup  7.20
 Kidney beans, cooked  1 cup  13.33
 Lentils, cooked  1 cup  15.64
 Lima beans, cooked  1 cup  13.16
 Navy beans, cooked  1 cup  11.65
 Oats, dry  1 cup  12.00
 Pinto beans, cooked  1 cup  14.71
 Split peas, cooked  1 cup  16.27
 Raspberries  1 cup  8.34
 Rice, brown, uncooked  1 cup  7.98
 Soybeans, cooked  1 cup  7.62

Category B (more than 3 grams per serving)
 FOOD  AMOUNT  TOTAL FIBER (grams)
 Almonds  1 oz.  4.22
 Apple, w/ skin  1 medium  5.00
 Banana  1 medium  3.92
 Blueberries  1 cup  4.18
 Cabbage, cooked  1 cup  4.20
 Cauliflower, cooked  1 cup  3.43
 Corn, sweet  1 cup  4.66
 Figs, dried  2 medium  3.74
 Flax seeds  3 tsp.  6.97
 Garbanzo beans, cooked  1 cup  5.80
 Grapefruit  1/2 medium  6.12
 Green beans, cooked  1 cup  3.95
 Olives  1 cup  4.30
 Oranges, navel  1 medium  3.40
 Papaya  1 each  5.47
 Pasta, whole wheat  1 cup  6.34
 Peach, dried  3 pcs.  3.18
 Pear  1 medium  5.08
 Pistachio nuts  1 oz.  3.10
 Potato, baked w/ skin  1 medium  4.80
 Prunes  1/4 cup  3.02
 Pumpkin seeds  1/4 cup  4.12
 Sesame seeds  1/4 cup  4.32
 Spinach, cooked  1 cup  3.98
 Strawberries  1 cup  5.94
 Sweet potato, cooked  1 cup  3.68
 Swiss chard, cooked  1 cup  5.04
 Winter squash  1 cup  5.74
 Yam, cooked cubes  1 cup  5.30

Category C (less than 3 grams per serving)
 FOOD  AMOUNT  TOTAL FIBER (grams)
 Apricots  3 medium  0.98
 Apricots, dried  5 pieces  2.89
 Asparagus, cooked  1 cup  2.88
 Beets, cooked  1 cup  2.85
 Bread, whole wheat  1 slice  2.00
 Brussels sprouts, cooked  1 cup  2.84
 Cantaloupe, cubes  1 cup  1.28
 Carrots, raw  1 medium  2.00
 Cashews  1 oz.  1.00
 Celery  1 stalk  1.02
 Collard greens, cooked  1 cup  2.58
 Cranberries  1/2 cup  1.99
 Cucumber, sliced w/ peel  1 cup  0.83
 Eggplant, cooked cubes  1 cup  2.48
 Kiwifruit  1 each  2.58
 Mushrooms, raw  1 cup  1.36
 Mustard greens, cooked  1 cup  2.80
 Onions, raw  1 cup  2.88
 Peanuts  1 oz.  2.30
 Peach  1 medium  2.00
 Peppers, sweet  1 cup  2.62
 Pineapple  1 cup  1.86
 Plum  1 medium  1.00
 Raisins  1.5 oz box  1.60
 Romaine lettuce  1 cup  0.95
 Summer squash, cooked  1 cup  2.52
 Sunflower seeds  1/4 cup  3.00
 Tomato  1 medium  1.00
 Walnuts  1 oz.  2.98
 Zucchini, cooked  1 cup  2.63


High Fiber Foods
(Fiber for most foods will be listed on the label.) 
 
FRUIT  AMOUNT FIBER (grams)
Apples with skin (do not peel) 1 medium
5.00
Apricot 3 medium
0.98
Apricots, dried 5 pieces
2.89
Banana 1 medium
3.92
Blueberries 1 cup
4.18
Cantaloupe, cubes 1 cup
1.28
Figs, dried 2 medium
3.74
Grapefruit 1/2 medium
6.12
Orange, navel 1 medium
3.40
Peach 1 medium
2.00
Peaches, dried 3 pieces
3.18
Pear 1 medium
5.08
Plum 1 medium
1.00
Raisins 1.5 oz box
1.60
Raspberries 1 cup
8.34
Strawberries 1 cup
3.98
     
VEGETABLES AMOUNT FIBER (grams)
Avocado (fruit) 1 medium
11.84
Beets, cooked 1 cup
2.85
Beet greens 1 cup
4.20
Bok choy, cooked 1 cup
2.76
Broccoli, cooked 1 cup
4.5
Brussels sprouts 1 cup
2.84
Cabbage, cooked 1 cup
4.20
Carrot 1 medium
2.00
Carrot, cooked 1 cup
5.22
Cauliflower, cooked 1 cup
3.43
Cole slaw 1 cup
4.00
Collard greens, cooked 1 cup
2.58
Corn, sweet 1 cup
4.66
Green beans 1 cup
3.95
Celery 1 stalk
1.02
Kale, cooked 1 cup
7.20
Onions, raw 1 cup
2.88
Peas, cooked 1 cup
8.84
Peppers, sweet 1 cup
2.62
Pop corn, air-popped 3 cups
3.60
Potato, baked w/skin 1 medium
4.80
Spinach, cooked 1 cup
4.32
Summer squash, cooked 1 cup
2.52
Sweet potato, cooked 1 cup
5.94
Swiss chard, cooked 1 cup
3.68
Tomato 1 medium
1.00
Winter squash, cooked 1 cup
5.74
Zucchini, cooked 1 cup
2.63
     
CEREAL, GRAINS, PASTA AMOUNT FIBER (grams)
Bran cereal 1 cup
19.94
Bread, whole wheat 1 slice
2.00
Oats, rolled dry 1 cup
12.00
Pasta, whole wheat 1 cup
6.34
Rice, dry brown 1 cup
7.98
     
BEANS, NUTS, SEEDS AMOUNT FIBER (grams)
Almonds 1 oz
4.22
Black beans, cooked 1 cup
14.92
Cashews 1 oz
1.00
Flax seeds 3 tbs
6.97
Garbanzo beans, cooked 1 cup
5.80
Kidney beans, cooked 1 cup
13.33
Lentils, red cooked 1 cup
15.64
Lima beans, cooked 1 cup
13.16
Peanuts 1 oz
2.30
Pistachio nuts 1 oz
3.10
Pumpkin seeds 1/4 cup
4.12
Soybeans, cooked 1 cup
7.62
Sunflower seeds 1/4 cup
3.00
Walnuts 1 oz
3.08

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