Food Sources of Dietary Fiber
Getting enough fiber is important for overall health, including heart and digestive health. Use the tables below to identify foods and drinks with fiber that fit your culture and lifestyle. By making shifts toward a healthy eating routine, you can meet your food group and fiber needs. To find out more about fiber, check out this factsheet: Interactive Nutrition Facts Label (fda.gov)
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Dietary Fiber: Nutrient-densea Food and Beverage Sources, Amounts of Dietary Fiber and Energy per Standard Portion
FOODbc STANDARD
PORTIONdCALORIES FIBER
(g)Grains Ready-to-eat cereal, high fiber, unsweetened (e.g., bran) 1/2 cup 62 14.0 Ready-to-eat cereal, whole grain kernels 1/2 cup 209 7.5 Ready-to-eat cereal, wheat, shredded 1 cup 172 6.2 Popcorn 3 cups 169 5.8 Ready-to-eat cereal, bran flakes 3/4 cup 98 5.5 Bulgur, cooked 1/2 cup 76 4.1 Spelt, cooked 1/2 cup 123 3.8 Teff, cooked 1/2 cup 128 3.6 Barley, pearled, cooked 1/2 cup 97 3.0 Ready-to-eat cereal, toasted oat 1 cup 111 3.0 Oat bran 1/2 cup 44 2.9 Crackers, whole wheat 1 ounce 122 2.9 Chapati or roti, whole wheat 1 ounce 85 2.8 Tortillas, whole wheat 1 ounce 88 2.8 Vegetables Lima beans (white), cooked* 1 cup 216 13.2 Artichoke, cooked 1 cup 89 9.6 Navy beans, cooked* 1/2 cup 128 9.6 Small white beans, cooked* 1/2 cup 127 9.3 Yellow beans, cooked* 1/2 cup 128 9.2 Green peas, cooked 1 cup 134 8.8 Adzuki beans, cooked* 1/2 cup 147 8.4 French beans, cooked* 1/2 cup 114 8.3 Split peas, cooked* 1/2 cup 116 8.2 Breadfruit, cooked 1 cup 170 8.0 Lentils, cooked* 1/2 cup 115 7.8 Lupini beans, cooked* 1/2 cup 115 7.8 Mung beans, cooked* 1/2 cup 106 7.7 Black turtle beans, cooked* 1/2 cup 120 7.7 Pinto beans, cooked* 1/2 cup 123 7.7 Cranberry (roman) beans, cooked* 1/2 cup 121 7.6 Black beans, cooked* 1/2 cup 114 7.5 Fufu, cooked 1 cup 398 7.4 Pumpkin, canned 1 cup 83 7.1 Taro root (dasheen or yautia), cooked 1 cup 187 6.7 Brussels sprouts, cooked 1 cup 65 6.4 Chickpeas (garbanzo beans), cooked* 1/2 cup 135 6.3 Sweet potato, cooked 1 cup 190 6.3 Great northern beans, cooked* 1/2 cup 105 6.2 Parsnips, cooked 1 cup 110 6.2 Nettles, cooked 1 cup 37 6.1 Jicama, raw 1 cup 46 5.9 Winter squash, cooked 1 cup 76 5.7 Pigeon peas, cooked* 1/2 cup 102 5.7 Kidney beans, cooked* 1/2 cup 113 5.7 White beans, cooked* 1/2 cup 125 5.7 Black-eyed peas, dried and cooked* 1/2 cup 99 5.6 Cowpeas, dried and cooked* 1/2 cup 99 5.6 Yam, cooked 1 cup 158 5.3 Broccoli, cooked 1 cup 54 5.2 Tree fern, cooked 1 cup 56 5.2 Luffa gourd, cooked 1 cup 100 5.2 Soybeans, cooked* 1/2 cup 148 5.2 Turnip greens, cooked 1 cup 29 5.0 Drumstick pods (moringa), cooked 1 cup 42 5.0 Avocado 1/2 cup 120 5.0 Cauliflower, cooked 1 cup 34 4.9 Kohlrabi, raw 1 cup 36 4.9 Carrots, cooked 1 cup 54 4.8 Collard greens, cooked 1 cup 63 4.8 Kale, cooked 1 cup 43 4.7 Fava beans, cooked* 1/2 cup 94 4.6 Chayote (mirliton), cooked 1 cup 38 4.5 Snow peas, cooked 1 cup 67 4.5 Pink beans, cooked* 1/2 cup 126 4.5 Spinach, cooked 1 cup 41 4.3 Escarole, cooked 1 cup 22 4.2 Beet greens, cooked 1 cup 39 4.2 Salsify, cooked 1 cup 92 4.2 Cabbage, savoy, cooked 1 cup 35 4.1 Cabbage, red, cooked 1 cup 41 4.1 Wax beans, snap, cooked 1 cup 44 4.1 Edamame, cooked* 1/2 cup 94 4.1 Okra, cooked 1 cup 36 4.0 Green beans, snap, cooked 1 cup 44 4.0 Hominy, canned 1 cup 115 4.0 Corn, cooked 1 cup 134 4.0 Potato, baked, with skin 1 medium 161 3.9 Lambsquarters, cooked 1 cup 58 3.8 Lotus root, cooked 1 cup 108 3.8 Swiss chard, cooked 1 cup 35 3.7 Mustard spinach, cooked 1 cup 29 3.6 Carrots, raw 1 cup 52 3.6 Hearts of palm, canned 1 cup 41 3.5 Mushrooms, cooked 1 cup 44 3.4 Bamboo shoots, raw 1 cup 41 3.3 Yardlong beans, cooked* 1/2 cup 101 3.3 Turnip, cooked 1 cup 34 3.1 Red bell pepper, raw 1 cup 39 3.1 Rutabaga, cooked 1 cup 51 3.1 Plantains, cooked 1 cup 215 3.1 Nopales, cooked 1 cup 22 3.0 Dandelion greens, cooked 1 cup 35 3.0 Cassava (yuca), cooked 1 cup 267 3.0 Asparagus, cooked 1 cup 32 2.9 Taro leaves, cooked 1 cup 35 2.9 Onions, cooked 1 cup 92 2.9 Cabbage, cooked 1 cup 34 2.8 Mustard greens, cooked 1 cup 36 2.8 Beets, cooked 1 cup 49 2.8 Celeriac, raw 1 cup 66 2.8 Fruits Sapote or Sapodilla 1 cup 217 9.5 Guava 1 cup 112 8.9 Nance 1 cup 82 8.4 Raspberries 1 cup 64 8.0 Loganberries 1 cup 81 7.8 Blackberries 1 cup 62 7.6 Soursop 1 cup 148 7.4 Boysenberries 1 cup 66 7.0 Gooseberries 1 cup 66 6.5 Pear, Asian 1 medium 75 6.5 Blueberries, wild 1 cup 80 6.2 Passion fruit 1/4 cup 57 6.1 Persimmon 1 fruit 118 6.0 Pear 1 medium 103 5.5 Kiwifruit 1 cup 110 5.4 Grapefruit 1 fruit 130 5.0 Apple, with skin 1 medium 104 4.8 Cherimoya 1 cup 120 4.8 Durian 1/2 cup 179 4.6 Starfruit 1 cup 41 3.7 Orange 1 medium 73 3.7 Figs, dried 1/4 cup 93 3.7 Blueberries 1 cup 84 3.6 Pomegranate seeds 1/2 cup 72 3.5 Mandarin orange 1 cup 103 3.5 Tangerine (tangelo) 1 cup 103 3.5 Pears, dried 1/4 cup 118 3.4 Peaches, dried 1/4 cup 96 3.3 Banana 1 medium 112 3.2 Apricots 1 cup 74 3.1 Prunes or dried plum 1/4 cup 105 3.1 Strawberries 1 cup 49 3.0 Dates 1/4 cup 104 3.0 Blueberries, dried 1/4 cup 127 3.0 Cherries 1 cup 87 2.9 Protein Foods Wocas, yellow pond lily seeds 1 ounce 102 5.4 Pumpkin seeds, whole 1 ounce 126 5.2 Chia seeds 1 Tbsp 58 4.1 Almonds 1 ounce 164 3.5 Chestnuts 1 ounce 106 3.3 Sunflower seeds 1 ounce 165 3.1 Pine nuts 1 ounce 178 3.0 Pistachio nuts 1 ounce 162 2.9 Flax seeds 1 Tbsp 55 2.8 Hazelnuts (filberts) 1 ounce 178 2.8 Other Sources Coconut 1 ounce 187 4.6 * Beans, peas, and lentils are listed under Vegetables but can also be counted in the Protein Foods group.
a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal or no added sugars, saturated fat, and sodium.
b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.
c Some foods or beverages are not appropriate for all ages, (e.g., nuts, popcorn), particularly young children for whom some foods could be a choking hazard
d This list includes “Standard” portions, which provide at least 2.8 g of dietary fiber. Portions listed are not necessarily recommended serving sizes.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
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Dietary Fiber: Nutrient-densea Food and Beverage Sources, Amounts of Dietary Fiber and Energy per Smaller Portion
FOODbc SMALLER
PORTIONdCALORIES FIBER
(g)Grains Ready-to-eat cereal, high fiber, unsweetened, (e.g., bran) 1/4 cup 31 7.0 Ready-to-eat cereal, whole grain kernels 1/4 cup 105 3.8 Ready-to-eat cereal, wheat, shredded 1/2 cup 86 3.1 Bulgur, cooked 1/4 cup 38 2.1 Popcorn 1 cup 56 1.9 Spelt, cooked 1/4 cup 62 1.9 Ready-to-eat cereal, bran flakes 1/4 cup 33 1.8 Teff, cooked 1/4 cup 64 1.8 Barley, pearled, cooked 1/4 cup 49 1.5 Ready-to-eat cereal, toasted oat 1/2 cup 56 1.5 Oat bran 1/4 cup 22 1.5 Crackers, whole wheat 1/2 ounce 61 1.5 Chapati or roti, whole wheat 1/2 ounce 43 1.4 Tortillas, whole wheat 1/2 ounce 44 1.4 Vegetables Lima beans (white), cooked* 1/2 cup 108 6.6 Artichoke, cooked 1/2 cup 45 4.8 Navy beans, cooked* 1/4 cup 64 4.8 Small white beans, cooked* 1/4 cup 64 4.7 Yellow beans, cooked* 1/4 cup 64 4.6 Green peas, cooked 1/2 cup 67 4.4 Adzuki beans, cooked* 1/4 cup 74 4.2 French beans, cooked* 1/4 cup 57 4.2 Split peas, cooked* 1/4 cup 58 4.1 Breadfruit, cooked 1/2 cup 85 4.0 Lentils, cooked* 1/4 cup 58 3.9 Lupini beans, cooked* 1/4 cup 58 3.9 Mung beans, cooked* 1/4 cup 53 3.9 Black turtle beans, cooked* 1/4 cup 60 3.9 Pinto beans, cooked* 1/4 cup 62 3.9 Cranberry (roman) beans, cooked* 1/4 cup 61 3.8 Black beans, cooked* 1/4 cup 57 3.8 Fufu, cooked 1/2 cup 199 3.7 Pumpkin, canned 1/2 cup 42 3.6 Taro root (dasheen or yautia), cooked 1/2 cup 94 3.4 Brussels sprouts, cooked 1/2 cup 33 3.2 Sweet potato, cooked 1/2 cup 95 3.2 Chickpeas (garbanzo beans), cooked* 1/4 cup 68 3.2 Great northern beans, cooked* 1/4 cup 53 3.1 Parsnips, cooked 1/2 cup 55 3.1 Nettles, cooked 1/2 cup 19 3.1 Jicama, raw 1/2 cup 23 3.0 Winter squash, cooked 1/2 cup 38 2.9 Pigeon peas, cooked* 1/4 cup 51 2.9 Kidney beans, cooked* 1/4 cup 57 2.9 White beans, cooked* 1/4 cup 63 2.9 Cowpeas, dried and cooked* 1/4 cup 50 2.8 Black-eyed peas, dried and cooked* 1/4 cup 50 2.8 Yam, cooked 1/2 cup 79 2.7 Broccoli, cooked 1/2 cup 27 2.6 Tree fern, cooked 1/2 cup 28 2.6 Luffa gourd, cooked 1/2 cup 50 2.6 Soybeans, cooked* 1/4 cup 74 2.6 Turnip greens, cooked 1/2 cup 15 2.5 Drumstick pods (moringa), cooked 1/2 cup 21 2.5 Avocado 1/4 cup 60 2.5 Cauliflower, cooked 1/2 cup 17 2.5 Kohlrabi, raw 1/2 cup 18 2.5 Kale, cooked 1/2 cup 22 2.4 Carrots, cooked 1/2 cup 27 2.4 Collard greens, cooked 1/2 cup 32 2.4 Fava beans, cooked* 1/4 cup 47 2.3 Chayote (mirliton), cooked 1/2 cup 19 2.3 Snow peas, cooked 1/2 cup 34 2.3 Pink beans, cooked* 1/4 cup 63 2.3 Spinach, cooked 1/2 cup 21 2.2 Escarole, cooked 1/2 cup 11 2.1 Beet greens, cooked 1/2 cup 20 2.1 Wax beans, snap, cooked 1/2 cup 22 2.1 Salsify, cooked 1/2 cup 46 2.1 Edamame, cooked* 1/4 cup 47 2.1 Cabbage, savoy, cooked 1/2 cup 18 2.1 Cabbage, red, cooked 1/2 cup 21 2.1 Okra, cooked 1/2 cup 18 2.0 Green beans, snap, cooked 1/2 cup 22 2.0 Hominy, canned 1/2 cup 58 2.0 Corn, cooked 1/2 cup 67 2.0 Potato, baked, with skin 1/2 medium 81 2.0 Swiss chard, cooked 1/2 cup 18 1.9 Lambsquarters, cooked 1/2 cup 29 1.9 Lotus root, cooked 1/2 cup 54 1.9 Mustard spinach, cooked 1/2 cup 15 1.8 Carrots, raw 1/2 cup 26 1.8 Hearts of palm, canned 1/2 cup 21 1.8 Mushrooms, cooked 1/2 cup 22 1.7 Yardlong beans, cooked* 1/4 cup 51 1.7 Bamboo shoots, raw 1/2 cup 21 1.7 Plantains, cooked 1/2 cup 108 1.6 Turnip, cooked 1/2 cup 17 1.6 Red bell pepper, raw 1/2 cup 20 1.6 Rutabaga, cooked 1/2 cup 26 1.6 Nopales, cooked 1/2 cup 11 1.5 Dandelion greens, cooked 1/2 cup 18 1.5 Cassava (yucca), cooked 1/2 cup 134 1.5 Asparagus, cooked 1/2 cup 16 1.5 Taro leaves, cooked 1/2 cup 18 1.5 Onions, cooked 1/2 cup 46 1.5 Cabbage, cooked 1/2 cup 17 1.4 Mustard greens, cooked 1/2 cup 18 1.4 Beets, cooked 1/2 cup 25 1.4 Celeriac, raw 1/2 cup 33 1.4 Fruits Sapote or Sapodilla 1/2 cup 109 4.8 Guava 1/2 cup 56 4.5 Nance 1/2 cup 41 4.2 Raspberries 1/2 cup 32 4.0 Loganberries 1/2 cup 41 3.9 Blackberries 1/2 cup 31 3.8 Soursop 1/2 cup 74 3.7 Boysenberries 1/2 cup 33 3.5 Gooseberries 1/2 cup 33 3.3 Pear, Asian 1/2 medium 38 3.3 Passion fruit 1/8 cup 29 3.1 Blueberries, wild 1/2 cup 40 3.1 Persimmon 1/2 fruit 59 3.0 Pear 1/2 medium 52 2.8 Kiwifruit 1/2 cup 55 2.7 Grapefruit 1/2 fruit 65 2.5 Apple, with skin 1/2 medium 52 2.4 Cherimoya 1/2 cup 60 2.4 Durian 1/4 cup 90 2.3 Starfruit 1/2 cup 21 1.9 Figs, dried 1/8 cup 47 1.9 Orange 1/2 medium 37 1.9 Blueberries 1/2 cup 42 1.8 Mandarin orange 1/2 cup 52 1.8 Tangerine (tangelo) 1/2 cup 52 1.8 Pomegranate seeds 1/4 cup 36 1.8 Pears, dried 1/8 cup 59 1.7 Peaches, dried 1/8 cup 48 1.7 Banana 1/2 medium 56 1.6 Apricots 1/2 cup 37 1.6 Prunes or dried plum 1/8 cup 53 1.6 Strawberries 1/2 cup 25 1.5 Dates 1/8 cup 52 1.5 Blueberries, dried 1/8 cup 64 1.5 Cherries 1/2 cup 44 1.5 Protein Foods Wocas, yellow pond lily seeds 1/2 ounce 51 2.7 Pumpkin seeds, whole 1/2 ounce 63 2.6 Coconut 1/2 ounce 94 2.3 Almonds 1/2 ounce 82 1.8 Chestnuts 1/2 ounce 53 1.7 Sunflower seeds 1/2 ounce 83 1.6 Pine nuts 1/2 ounce 89 1.5 Pistachio nuts 1/2 ounce 81 1.5 Chia seeds 1 teaspoon 19 1.4 Hazelnuts (filberts) 1/2 ounce 89 1.4 Flax seeds 1 teaspoon 18 0.9 Other Sources Coconut 1/2 ounce 94 2.3 * Beans, peas, and lentils are listed under Vegetables but can also be counted in the Protein Foods group.
a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal or no added sugars, saturated fat, and sodium.
a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.
b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.
c Some foods or beverages are not appropriate for all ages, (e.g., nuts, popcorn), particularly young children for whom some foods could be a choking hazard.
d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 2.8 g of dietary fiber. Smaller portions are generally one half of a standard portion.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.