List of High Fiber Foods

Aim for 25 to 35 grams every day


Food
Serving Size
Grams of Fiber
Bran cereal/Wheat bran
1 cup
20
Split peas, cooked
1 cup
16
Kidney beans, cooked
1 cup
16
Oats, dry, cooked
1 cup
16
Black beans, cooked
1 cup
15
Coconut, dried and shredded
1 cup
15
Pinto beans, cooked
1 cup
14
Lima beans, cooked
1 cup
13
Navy beans, cooked
1 cup
11.5
Lentils, cooked
1 cup
11
Avocado
1 medium
11
Chia seeds
1 oz / 28g
11
Turnip
1 cup
9
Green peas, cooked
1 cup
8.5
Edamame, cooked
1 cup
8
Okra
1 cup
8
Kale, cooked
1 cup
7
Brussels sprouts, cooked
1 cup
7
Brown rice, uncooked
1 cup
6
Flax seeds
3 tsp
6
Strawberries
1 cup
6
Asparagus
1 cup
6
Pearled barley, cooked
1 cup
6
Garbanzo beans, cooked
1 cup
5.8
Parsnips, cooked
1 cup
5.5
Raspberries, fresh
1 cup
5
Broccoli, cooked
1 cup
5
Apple w/skin
1 medium
5
Papaya
1 medium
5
Pasta, whole wheat
1 cup
5
Quinoa, cooked
1 cup
5
Swiss chard, cooked
1 cup
5
Winter squash
1 cup
5
Yam, cooked
1 cup
5
Kohlrabi, raw
1 cup
5
Corn, sweet
1 cup
4.5
Almonds
1 oz / 23 almonds
4
Cabbage, cooked
1 cup
4
Cauliflower, cooked
1 cup
4
Green beans, cooked
1 cup
4
Olives
1 cup
4
Pear
1 medium
4
Potato, baked with skin
1 medium
4
Pumpkin seeds
1/4 cup
4
Sesame seeds
1/4 cup
4
Spinach, cooked
1 cup
4
Blueberries, raw
1 cup
4
Figs, dried
2 medium
4
Hummus
1/4 cup
3.7
Sweet potato, cooked
1 cup
3.5
Apricots, fresh
4 apricots
3.5
Cherries, fresh
20 cherries
3.5
Psyllium husks
1 tbsp
3.5
Grapefruit
1/2 medium
3
Banana
1 medium
3
Orange, navel
1 medium
3
Pistachio nuts
1 oz / 26 nuts
3
Prunes
1/4 cup
3
Beets, cooked
1 cup
3
Collard greens, cooked
1 cup
3
Mustard greens, cooked
1 cup
3
Walnuts
1 oz / 20 nuts
3
Eggplant, cooked
1 cup
2.5
Peppers, sweet
1 cup
2.5
Zucchini, cooked
1 cup
2.5
Carrot, raw
1 large
2.5
Kiwi
1 large
2.5
Raisins
1/4 cup
2.5
Nectarine
1 medium
2.5
Apricots, dried
7 halves
2
Popcorn, air-popped
1 cup
1.5