Fiber Content of Foods in Common Portions
A high fiber diet can help lower cholesterol, control blood sugar (soluble fiber), and prevent constipation (insoluble). Aim for 30-40 grams (g) of total fiber each day. Increase your fiber intake gradually, over 2 or 3 weeks, so your system can adapt to the added bulk without discomfort. Drink plenty of fluids, at least 6-8 cups of fluids daily.
Food Item |
Serving Size |
Total Fiber per Serving (g) |
Soluble Fiber per Serving (g) |
Insoluble Fiber per Serving (g) |
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| Vegetables, cooked |
|
|
|
|
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| Asparagus |
½ cup |
2.8 |
1.7 |
1.1 |
||
| Beets, flesh only |
½ cup |
1.8 |
0.8 |
1.0 |
||
| Broccoli |
½ cup |
2.4 |
1.2 |
1.2 |
||
| Brussels sprouts |
½ cup |
3.8 |
2.0 |
1.8 |
||
| Corn, whole kernel, canned |
½ cup |
1.6 |
0.2 |
1.4 |
||
| Carrots, sliced |
½ cup |
2.0 |
1.1 |
0.9 |
||
| Cauliflower |
½ cup |
1.0 |
0.4 |
0.6 |
||
| Green beans, canned |
½ cup |
2.0 |
0.5 |
1.5 |
||
| Kale |
½ cup |
2.5 |
0.7 |
1.8 |
||
| Okra, frozen |
½ cup |
4.1 |
1.0 |
3.1 |
||
| Peas, green, frozen |
½ cup |
4.3 |
1.3 |
3.0 |
||
| Potato, sweet, flesh only |
½ cup |
4.0 |
1.8 |
2.2 |
||
| Spinach |
½ cup |
1.6 |
0.5 |
1.1 |
||
| Tomato sauce |
½ cup |
1.7 |
0.8 |
0.9 |
||
| Turnip |
½ cup |
4.8 |
1.7 |
3.1 |
||
| Raw Vegetables | ||||||
| Cabbage, red |
1 cup |
1.5 |
0.6 |
0.9 |
||
| Carrots, fresh |
one, 7½ “long |
2.3 |
1.1 |
1.2 |
||
| Celery, fresh |
1 cup chopped |
1.7 |
0.7 |
1.0 |
||
| Cucumber, fresh |
1 cup |
0.5 |
0.2 |
0.3 |
||
| Lettuce, iceberg |
1 cup |
0.5 |
0.1 |
0.4 |
||
| Mushrooms, fresh |
1 cup pieces |
0.8 |
0.1 |
0.7 |
||
| Onion, fresh |
½ cup chopped |
1.7 |
0.9 |
0.8 |
||
| Pepper, green, fresh |
1 cup chopped |
1.7 |
0.7 |
1.0 |
||
| Tomato, fresh |
1 medium |
1.0 |
0.1 |
0.9 |
||
| Fruits | ||||||
| Apple, red, fresh w/skin |
1 small |
2.8 |
1.0 |
1.8 |
||
| Applesauce, canned |
½ cup |
2.0 |
0.7 |
1.3 |
||
| Apricots, dried |
7 halves |
2.0 |
1.1 |
0.9 |
||
| Apricots, fresh w/skin |
4 |
3.5 |
1.8 |
1.7 |
||
| Banana, fresh |
½ small |
1.1 |
0.3 |
0.8 |
||
| Blueberries, fresh |
¾ cup |
1.4 |
0.3 |
1.1 |
||
| Cherries, black, fresh |
12 large |
1.3 |
0.6 |
0.7 |
||
| Figs, dried |
1 ½ |
3.0 |
1.4 |
1.6 |
||
| Grapefruit, fresh |
½ medium |
1.6 |
1.1 |
0.5 |
||
| Grapes, fresh w/skin |
15 small |
0.5 |
0.2 |
0.3 |
||
| Kiwifruit, fresh, flesh only |
1 large |
1.7 |
0.7 |
1.0 |
||
| Mango, fresh, flesh only |
½ small |
2.9 |
1.7 |
1.2 |
||
| Melon, cantaloupe |
1 cup cubed |
1.1 |
0.3 |
0.8 |
||
| Orange, fresh, flesh only |
1 small |
2.9 |
1.8 |
1.1 |
||
| Peach, fresh, w/skin |
1 medium |
2.0 |
1.0 |
1.0 |
||
| Pear, fresh, w/skin |
½ large |
2.9 |
1.1 |
1.8 |
||
| Plum, red, fresh |
2 medium |
2.4 |
1.1 |
1.3 |
||
| Prunes, dried |
3 medium |
1.7 |
1.0 |
0.7 |
||
| Raisins, dried |
2 tbsp |
0.4 |
0.2 |
0.2 |
||
| Raspberries, fresh |
1 cup |
3.3 |
0.9 |
2.4 |
||
| Strawberries, fresh |
1 ¼ cup |
2.8 |
1.1 |
1.7 |
||
| Watermelon |
1 ¼ cup cubed |
0.6 |
0.4 |
0.2 |
||
Food Item |
Serving Size |
Total Fiber per Serving (g) |
Soluble Fiber per Serving (g) |
Insoluble Fiber per Serving (g) |
| Legumes (cooked) | ||||
| Black beans |
½ cup |
6.1 |
2.4 |
3.7 |
| Black-eyed peas |
½ cup |
4.7 |
0.5 |
4.2 |
| Chick peas, dried |
½ cup |
4.3 |
1.3 |
3.0 |
| Kidney beans, light red |
½ cup |
7.9 |
2.0 |
5.9 |
| Lentils |
½ cup |
5.2 |
0.6 |
4.6 |
| Lima beans |
½ cup |
4.3 |
1.1 |
3.2 |
| Navy beans |
½ cup |
6.5 |
2.2 |
4.3 |
| Pinto beans |
½ cup |
6.1 |
1.4 |
4.7 |
| Pasta, Rice, Grains | ||||
| Barley, pearled, cooked |
½ cup |
3.0 |
0.8 |
2.2 |
| Popcorn, popped |
3 cups |
2.0 |
0.1 |
1.9 |
| Rice, white, cooked |
½ cup |
0.8 |
trace |
0.8 |
| Spaghetti, white cooked |
½ cup |
0.9 |
0.4 |
0.5 |
| Spaghetti, whole wheat, cooked |
½ cup |
2.7 |
0.6 |
2.1 |
| Wheat bran |
½ cup |
12.3 |
1.0 |
11.3 |
| Wheat germ |
3 tbsp |
3.9 |
0.7 |
3.2 |
| Breads and Crackers | ||||
| Pumpernickel |
1 slice |
2.7 |
1.2 |
1.5 |
| Rye |
1 slice |
1.8 |
0.8 |
1.0 |
| White |
1 slice |
0.6 |
0.3 |
0.3 |
| Whole wheat |
1 slice |
1.5 |
0.3 |
1.2 |
| Cereals | ||||
| All Bran |
1/3 cup |
8.6 |
1.4 |
7.2 |
| Benefit |
¾ cup |
5.0 |
2.8 |
2.2 |
| Cheerios |
1 ¼ cup |
2.5 |
1.2 |
1.3 |
| Corn flakes |
1 cup |
0.5 |
0.1 |
0.4 |
| Cream of wheat, regular, dry |
2 ½ tbsp |
1.1 |
0.4 |
0.7 |
| Fiber One |
½ cup |
11.9 |
0.8 |
11.1 |
| 40% Bran Flakes |
2/3 cup |
4.3 |
0.4 |
3.9 |
| Grape nuts |
¼ cup |
2.8 |
0.8 |
2.0 |
| Oat bran, cooked |
¾ cup |
4.0 |
2.2 |
1.8 |
| Oat flakes |
1 cup |
3.1 |
1.5 |
1.6 |
| Oatmeal, dry |
1/3 cup |
2.7 |
1.4 |
1.3 |
| Puffed Wheat |
1 cup |
1.0 |
0.5 |
0.5 |
| Raisin Bran |
¾ cup |
5.3 |
0.9 |
4.4 |
| Rice Krispies |
1 cup |
0.3 |
0.1 |
0.2 |
| Shredded Wheat |
1 cup |
5.2 |
0.7 |
4.5 |
| Special K |
1 cup |
0.9 |
0.2 |
0.7 |
| Wheat flakes |
¾ cup |
2.3 |
0.4 |
1.9 |
| Nuts and Seeds | ||||
| Almonds |
6 whole |
0.6 |
0.1 |
0.5 |
| Flaxseeds |
1 tbsp |
3.3 |
1.1 |
2.2 |
| Peanut butter, smooth |
1 tbsp |
1.0 |
0.3 |
0.7 |
| Peanuts, roasted |
10 large |
0.6 |
0.2 |
0.4 |
| Sesame seeds |
1 tbsp |
0.5 |
0.2 |
0.3 |
| Sunflower seeds |
1 tbsp |
0.5 |
0.2 |
0.3 |
| Walnuts |
2 whole |
0.3 |
0.1 |
0.2 |
