FiberKit
High-fiber food chart
Grams of fiber per serving. The Daily Value is 28 g.
FiberKit
Beans & legumes
| Food | Serving | Fiber | Bar |
|---|---|---|---|
| Navy beans | ½ cup, cooked | 9.6 g | |
| Adzuki beans | ½ cup, cooked | 8.4 g | |
| Split peas | ½ cup, cooked | 8.1 g | |
| Lentils | ½ cup, cooked | 7.8 g | |
| Pinto beans | ½ cup, cooked | 7.7 g | |
| Borlotti beans | ½ cup, cooked | 7.7 g | |
| Mung beans | ½ cup, cooked | 7.7 g | |
| Black beans | ½ cup, cooked | 7.5 g | |
| Kidney beans | ½ cup, cooked | 6.6 g | |
| Lima beans | ½ cup, cooked | 6.6 g | |
| Chickpeas | ½ cup, cooked | 6.2 g | |
| Tempeh | 3 oz | 6 g |
Vegetables
| Food | Serving | Fiber | Bar |
|---|---|---|---|
| Acorn squash | 1 cup, cubes, baked | 9 g | |
| Collard greens | 1 cup, chopped, cooked | 7.6 g | |
| Artichoke | 1 medium, cooked | 6.8 g | |
| Butternut squash | 1 cup, cubes, baked | 6.6 g | |
| Jicama | 1 cup, sliced, raw | 5.9 g | |
| Broccoli, cooked | 1 cup, chopped, cooked | 5.1 g | |
| Kohlrabi | 1 cup, raw | 4.9 g | |
| Kale, cooked | 1 cup, cooked | 4.7 g | |
| Mixed vegetables | ½ cup, cooked | 4 g | |
| Green beans | 1 cup, cooked | 4 g | |
| Sweet potato | 1 medium, baked | 3.8 g | |
| Baked potato | 1 medium, baked with skin | 3.8 g |
Fruits
| Food | Serving | Fiber | Bar |
|---|---|---|---|
| Raspberries | 1 cup | 8 g | |
| Blackberries | 1 cup | 7.6 g | |
| Gooseberries | 1 cup | 6.5 g | |
| Persimmon | 1 fruit | 6 g | |
| Pear | 1 medium | 5.5 g | |
| Apple | 1 medium | 4.4 g | |
| Passion fruit | 2 fruits | 3.7 g | |
| Goji berries, dried | 1 oz (5 tbsp) | 3.6 g | |
| Figs, dried | ¼ cup | 3.6 g | |
| Plantain, cooked | 1 cup, sliced, boiled | 3.6 g | |
| Blueberries | 1 cup | 3.6 g | |
| Pomegranate | ½ cup, arils | 3.5 g |
Grains & cereals
| Food | Serving | Fiber | Bar |
|---|---|---|---|
| Bulgur | 1 cup, cooked | 8.2 g | |
| Raisin bran | 1 cup | 8.1 g | |
| Chickpea pasta | 2 oz, dry | 8 g | |
| Spelt | 1 cup, cooked | 7.6 g | |
| Teff | 1 cup, cooked | 7.1 g | |
| Shredded wheat | 1 cup, spoon-size | 6.1 g | |
| Barley, pearled | 1 cup, cooked | 6 g | |
| Bran flakes | ¾ cup | 5.5 g | |
| Quinoa | 1 cup, cooked | 5.2 g | |
| Amaranth | 1 cup, cooked | 5.2 g | |
| Rye crispbread | 2 crispbreads | 5 g | |
| Muesli | ⅔ cup | 5 g |
Nuts & seeds
| Food | Serving | Fiber | Bar |
|---|---|---|---|
| Chia seeds | 1 oz | 9.6 g | |
| Coconut, dried | 1 oz | 4.6 g | |
| Flaxseed, ground | 2 tbsp, ground | 3.8 g | |
| Almonds | 1 oz (23 almonds) | 3.5 g | |
| Almond butter | 2 tbsp | 3.3 g | |
| Sunflower seeds | 1 oz | 3.1 g | |
| Pistachios, roasted | 1 oz (49 kernels) | 2.9 g | |
| Hazelnuts | 1 oz (21 nuts) | 2.7 g | |
| Pecans | 1 oz (19 halves) | 2.7 g | |
| Peanuts, roasted | 1 oz | 2.4 g | |
| Macadamia nuts, roasted | 1 oz (10–12 nuts) | 2.2 g | |
| Brazil nuts | 1 oz (6 nuts) | 2.1 g |
Fiber per day
| Age | Women | Men |
|---|---|---|
| 19 to 50 | 25 g | 38 g |
| 51 and older | 21 g | 30 g |
| Pregnant | 28 g | |
| Breastfeeding | 29 g |
Tips
- Add fiber over a few weeks and drink more water.
- Keep the skins on fruit and vegetables.
- Choose bread and cereal with a whole grain as the first ingredient.
- Canned beans count as much as dried. Rinse them to cut the salt.