How much fiber is in food?
In our Navigating Nourishment Podcast titled Fiber is Preventive Medicine, we explore the importance of fiber, what it is, myths about fiber, and ideas for how to get more. Below is a list of foods with their grams of fiber. We encourage you to track your intake for a few days, and then slowly start adding more.
Our digestive and elimination health is one of the keys to longevity and resilience.
The amount of fiber in food is connected to our mood, our energy, our weight, our hormones, environment toxins, and so much more. Track how much fiber is in our food and you’ll get better at knowing how to ensure you have enough fiber to keep you feeling nourished and healthy.
Top 50 High-Fiber Foods
Listed in alphabetical order with their fiber content and serving sizes:
Almonds: 1 ounce (28g) = 3.5 grams
Apples: 1 medium with skin (182g) = 4 grams
Avocado: 1 medium (200g) = 10 grams
Bananas: 1 medium (118g) = 3 grams
Barley: 1 cup cooked (157g) = 6 grams
Beets: 1 cup cooked (170g) = 4 grams
Bell Peppers: 1 cup chopped (149g) = 3 grams
Black Beans: 1 cup cooked (172g) = 15 grams
Blackberries: 1 cup (144g) = 8 grams
Blueberries: 1 cup (148g) = 4 grams
Broccoli: 1 cup cooked (156g) = 5 grams
Brussels Sprouts: 1 cup cooked (156g) = 4 grams
Bulgur: 1 cup cooked (182g) = 8 grams
Cauliflower: 1 cup raw (107g) = 2.5 grams
Carrots: 1 cup chopped (128g) = 4 grams
Cashews: 1 ounce (28g) = 1 gram
Chia Seeds: 1 ounce (28g) = 10 grams
Chickpeas: 1 cup cooked (164g) = 12 grams
Dates: 1 cup (147g) = 12 grams
Eggplant: 1 cup cooked (99g) = 2.5 grams
Figs (dried): 1 cup (149g) = 15 grams
Flaxseeds: 2 tablespoons (20g) = 6 grams
Green Peas: 1 cup cooked (160g) = 9 grams
Hummus: 1 cup (240g) = 15 grams
Kale: 1 cup cooked (130g) = 2.5 grams
Kidney Beans: 1 cup cooked (177g) = 13 grams
Lentils: 1 cup cooked (198g) = 15 grams
Lima Beans: 1 cup cooked (188g) = 13 grams
Navy Beans: 1 cup cooked (182g) = 19 grams
Oats: 1 cup cooked (234g) = 4 grams
Oranges: 1 medium (131g) = 3 grams
Pearls: 1 medium with skin (178g) = 6 grams
Peanuts: 1 ounce (28g) = 2.4 grams
Pears: 1 medium with skin (178g) = 6 grams
Pinto Beans: 1 cup cooked (171g) = 15 grams
Pistachios: 1 ounce (28g) = 3 grams
Prunes: 1 cup (174g) = 12 grams
Pumpkin: 1 cup cooked (245g) = 7 grams
Pumpkin Seeds: 1 ounce (28g) = 1.1 grams
Psyllium Husk: 1 tablespoon (10g) = 5 grams
Quinoa: 1 cup cooked (185g) = 5 grams
Raspberries: 1 cup (123g) = 8 grams
Sesame Seeds: 1 tablespoon (9g) = 1.1 grams
Spinach: 1 cup cooked (180g) = 4 grams
Strawberries: 1 cup (144g) = 3 grams
Sunflower Seeds: 1 ounce (28g) = 3 grams
Sweet Potatoes: 1 medium with skin (130g) = 4 grams
Walnuts: 1 ounce (28g) = 2 grams
Whole Wheat Bread: 1 slice (28g) = 2 grams
Whole Wheat Pasta: 1 cup cooked (140g) = 6 grams
