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Highest Fiber Food Chart

This document provides a chart listing foods high in fiber content. It compares the fiber found in 1/2 cup or 1 cup servings of various fruits, vegetables, beans, cereals, grains, seeds and nuts. The top sources of fiber include raspberries, artichokes, navy beans, Fiber One cereal, and bran buds, all providing between 8-13 grams of fiber per listed serving size. In general, fruits, vegetables, beans and legumes provide the most fiber, with many common varieties containing 5 or more grams per serving.

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PATRICK AWUKU LARBI RD
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3K views1 page

Highest Fiber Food Chart

This document provides a chart listing foods high in fiber content. It compares the fiber found in 1/2 cup or 1 cup servings of various fruits, vegetables, beans, cereals, grains, seeds and nuts. The top sources of fiber include raspberries, artichokes, navy beans, Fiber One cereal, and bran buds, all providing between 8-13 grams of fiber per listed serving size. In general, fruits, vegetables, beans and legumes provide the most fiber, with many common varieties containing 5 or more grams per serving.

Uploaded by

PATRICK AWUKU LARBI RD
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Highest Fiber Food Chart

The Geriatric Dietitian

FRUITS VEGETABLES
Serving Size Fiber (grams) Serving Size Fiber (grams)
Raspberries 1 cup 8.0
Artichoke, cooked 1 cup 9.6
Pear 1 medium pear 5.5
Green peas, cooked 1 cup 8.8
Avocado 1/2 cup 5.0
Pumpkin, canned 1 cup 7.1
Blueberries, wild 1 cup 6.2
Brussel sprouts, cooked 1 cup 6.4
Apple with skin 1 large (3 ¼-in diameter) 5.4
Sweet potato, cooked 1 cup 6.3
Figs, dried 1/4 cup 3.7
Broccoli, cooked 1 cup 5.2
Prunes, dried 1/4 cup 3.1
Cauliflower, cooked 1 cup 4.9
Orange 1 fruit (2 ⅞-in diameter) 3.1
Spinach, cooked 1 cup 4.3
Banana 1 large (8-in long) 3.5
Carrots, raw 1 cup 3.6
Strawberries, raw 1 cup, sliced 3.0

BEANS CEREALS
Serving Size Fiber (grams) Serving Size Fiber (grams)

Navy beans, cooked 1/2 cup 9.6 Fiber One, General Mills 1/2 cup 13.0
Small white beans, cooked 1/2 cup 9.3 Bran Buds, Kellogg's 1/3 cup 12.0
Yellow beans, cooked 1/2 cup 9.2 All-Bran, Kellogg's 1/2 cup 10.0
Lima beans, cooked 1 cup 9.2 Raisin Bran, Kellogg's 3/4 cup 8.2
Peas, split, cooked 1/2 cup 8.1 Instant Oatmeal 1 pack 3.0
Lentils, cooked 1/2 cup 7.8 Cheerios 1 cup 3.0
Pinto beans, cooked 1/2 cup 7.7
Chickpeas, cooked 1/2 cup 6.3
Kidney beans, canned 1/2 cup 5.5

GRAINS SEEDS AND NUTS


Serving Size Fiber (grams) Serving Size Fiber (grams)
Pumpkin seeds, whole 1/2 ounce 2.6
Bulgur, cooked 1/4 cup 2.1
Coconut 1/2 ounce 2.3
Popcorn 1 cup 1.9
Almonds 1/2 ounce 1.8
Barley, pearled, cooked 1/4 cup 1.5
Sunflower seeds 1/2 ounce 1.6
Crackers, whole wheat 1/2 ounce 1.5
Chia seeds 1 teaspoon 1.4
Tortillas, whole wheat 1/2 ounce 1.4
Flax seeds 1 teaspoon 0.9

The Geriatric Dietitian


www.thegeriatricdietitian.com

Source: www.dietaryguidelines.gov/

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