High Fiber Foods List
Saturday, April 9, 2011
Thursday, March 24, 2011
HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)
HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)
Fresh & Dried Fruit | Serving Size | Fiber (g) |
Apples with skin | 1 medium | 5.0 |
Apricot | 3 medium | 1.0 |
Apricots, dried | 4 pieces | 2.9 |
Banana | 1 medium | 3.9 |
Blueberries | 1 cup | 4.2 |
Cantaloupe, cubes | 1 cup | 1.3 |
Figs, dried | 2 medium | 3.7 |
Grapefruit | 1/2 medium | 3.1 |
Orange, navel | 1 medium | 3.4 |
Peach | 1 medium | 2.0 |
Peaches, dried | 3 pieces | 3.2 |
Pear | 1 medium | 5.1 |
Plum | 1 medium | 1.1 |
Raisins | 1.5 oz box | 1.6 |
Raspberries | 1 cup | 6.4 |
Strawberries | 1 cup | 4.4 |
Grains, Beans, Nuts & Seeds | Serving Size | Fiber (g) |
Almonds | 1 oz | 4.2 |
Black beans, cooked | 1 cup | 13.9 |
Bran cereal | 1 cup | 19.9 |
Bread, whole wheat | 1 slice | 2.0 |
Brown rice, dry | 1 cup | 7.9 |
Cashews | 1 oz | 1.0 |
Flax seeds | 3 Tbsp. | 6.9 |
Garbanzo beans, cooked | 1 cup | 5.8 |
Kidney beans, cooked | 1 cup | 11.6 |
Lentils, red cooked | 1 cup | 13.6 |
Lima beans, cooked | 1 cup | 8.6 |
Oats, rolled dry | 1 cup | 12.0 |
Quinoa (seeds) dry | 1/4 cup | 6.2 |
Quinoa, cooked | 1 cup | 8.4 |
Pasta, whole wheat | 1 cup | 6.3 |
Peanuts | 1 oz | 2.3 |
Pistachio nuts | 1 oz | 3.1 |
Pumpkin seeds | 1/4 cup | 4.1 |
Soybeans, cooked | 1 cup | 8.6 |
Sunflower seeds | 1/4 cup | 3.0 |
Walnuts | 1 oz | 3.1 |
Vegetables | Serving Size | Fiber (g) |
Avocado (fruit) | 1 medium | 11.8 |
Beets, cooked | 1 cup | 2.8 |
Beet greens | 1 cup | 4.2 |
Bok choy, cooked | 1 cup | 2.8 |
Broccoli, cooked | 1 cup | 4.5 |
Brussels sprouts, cooked | 1 cup | 3.6 |
Cabbage, cooked | 1 cup | 4.2 |
Carrot | 1 medium | 2.6 |
Carrot, cooked | 1 cup | 5.2 |
Cauliflower, cooked | 1 cup | 3.4 |
Cole slaw | 1 cup | 4.0 |
Collard greens, cooked | 1 cup | 2.6 |
Corn, sweet | 1 cup | 4.6 |
Green beans | 1 cup | 4.0 |
Celery | 1 stalk | 1.1 |
Kale, cooked | 1 cup | 7.2 |
Onions, raw | 1 cup | 2.9 |
Peas, cooked | 1 cup | 8.8 |
Peppers, sweet | 1 cup | 2.6 |
Pop corn, air-popped | 3 cups | 3.6 |
Potato, baked w/ skin | 1 medium | 4.8 |
Spinach, cooked | 1 cup | 4.3 |
Summer squash, cooked | 1 cup | 2.5 |
Sweet potato, cooked | 1 medium | 4.9 |
Swiss chard, cooked | 1 cup | 3.7 |
Tomato | 1 medium | 1.0 |
Winter squash, cooked | 1 cup | 6.2 |
Zucchini, cooked | 1 cup | 2.6 |
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