Fiber in Foods

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.  It 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.

Listen to the podcast here. 

Top 50 high-fiber foods, listed in alphabetical order with their fiber content and serving sizes:

  1. Almonds: 1 ounce (28g) = 3.5 grams
  2. Apples: 1 medium with skin (182g) = 4 grams
  3. Avocado: 1 medium (200g) = 10 grams
  4. Bananas: 1 medium (118g) = 3 grams
  5. Barley: 1 cup cooked (157g) = 6 grams
  6. Beets: 1 cup cooked (170g) = 4 grams
  7. Bell Peppers: 1 cup chopped (149g) = 3 grams
  8. Black Beans: 1 cup cooked (172g) = 15 grams
  9. Blackberries: 1 cup (144g) = 8 grams
  10. Blueberries: 1 cup (148g) = 4 grams
  11. Broccoli: 1 cup cooked (156g) = 5 grams
  12. Brussels Sprouts: 1 cup cooked (156g) = 4 grams
  13. Bulgur: 1 cup cooked (182g) = 8 grams
  14. Cauliflower: 1 cup raw (107g) = 2.5 grams
  15. Carrots: 1 cup chopped (128g) = 4 grams
  16. Cashews: 1 ounce (28g) = 1 gram
  17. Chia Seeds: 1 ounce (28g) = 10 grams
  18. Chickpeas: 1 cup cooked (164g) = 12 grams
  19. Dates: 1 cup (147g) = 12 grams
  20. Eggplant: 1 cup cooked (99g) = 2.5 grams
  21. Figs (dried): 1 cup (149g) = 15 grams
  22. Flaxseeds: 2 tablespoons (20g) = 6 grams
  23. Green Peas: 1 cup cooked (160g) = 9 grams
  24. Hummus: 1 cup (240g) = 15 grams
  25. Kale: 1 cup cooked (130g) = 2.5 grams
  26. Kidney Beans: 1 cup cooked (177g) = 13 grams
  27. Lentils: 1 cup cooked (198g) = 15 grams
  28. Lima Beans: 1 cup cooked (188g) = 13 grams
  29. Navy Beans: 1 cup cooked (182g) = 19 grams
  30. Oats: 1 cup cooked (234g) = 4 grams
  31. Oranges: 1 medium (131g) = 3 grams
  32. Pearls: 1 medium with skin (178g) = 6 grams
  33. Peanuts: 1 ounce (28g) = 2.4 grams
  34. Pears: 1 medium with skin (178g) = 6 grams
  35. Pinto Beans: 1 cup cooked (171g) = 15 grams
  36. Pistachios: 1 ounce (28g) = 3 grams
  37. Prunes: 1 cup (174g) = 12 grams
  38. Pumpkin: 1 cup cooked (245g) = 7 grams
  39. Pumpkin Seeds: 1 ounce (28g) = 1.1 grams
  40. Psyllium Husk: 1 tablespoon (10g) = 5 grams
  41. Quinoa: 1 cup cooked (185g) = 5 grams
  42. Raspberries: 1 cup (123g) = 8 grams
  43. Sesame Seeds: 1 tablespoon (9g) = 1.1 grams
  44. Spinach: 1 cup cooked (180g) = 4 grams
  45. Strawberries: 1 cup (144g) = 3 grams
  46. Sunflower Seeds: 1 ounce (28g) = 3 grams
  47. Sweet Potatoes: 1 medium with skin (130g) = 4 grams
  48. Walnuts: 1 ounce (28g) = 2 grams
  49. Whole Wheat Bread: 1 slice (28g) = 2 grams
  50. Whole Wheat Pasta: 1 cup cooked (140g) = 6 grams

Listed by category:

Beans

  • Black Beans: 1 cup cooked = 15 grams
  • Kidney Beans: 1 cup cooked = 13 grams
  • Chickpeas: 1 cup cooked = 12 grams

Peas

  • Green Peas: 1 cup cooked = 9 grams

Flaxseeds

  • Whole Flaxseeds: 2 tablespoons = 6 grams

Apples

  • Medium Apple (with skin): 1 medium apple = 4 grams

Psyllium

  • Psyllium Husk: 1 tablespoon = 5 grams

Avocados

  • Medium Avocado: 1 medium avocado = 10 grams

Brussels Sprouts

  • Brussels Sprouts: 1 cup cooked = 4 grams

Oats

  • Rolled Oats: 1 cup cooked = 4 grams

Citrus Fruits

  • Orange: 1 medium orange = 3 grams
  • Grapefruit: 1 medium grapefruit = 4 grams

Carrots

  • Raw Carrots: 1 cup chopped = 4 grams

Barley

  • Pearled Barley: 1 cup cooked = 6 grams

Whole Grains

  • Quinoa: 1 cup cooked = 5 grams
  • Brown Rice: 1 cup cooked = 3.5 grams

Nuts

  • Almonds: 1 ounce (about 23 almonds) = 3.5 grams
  • Walnuts: 1 ounce (about 14 halves) = 2 grams

Seeds

  • Chia Seeds: 1 ounce (about 2 tablespoons) = 10 grams
  • Sunflower Seeds: 1 ounce (about 3 tablespoons) = 3 grams

Root Vegetables

  • Carrots: 1 cup raw = 4 grams
  • Sweet Potatoes: 1 medium sweet potato with skin = 4 grams
  • Parsnips: 1 cup cooked = 7 grams

Fruits

  • Kiwifruit: 1 medium kiwi = 2 grams
  • Raspberries: 1 cup = 8 grams
  • Strawberries: 1 cup = 3 grams
  • Blueberries: 1 cup = 4 grams
  • Pears: 1 medium pear (with skin) = 6 grams

Whole Wheat Flour

  • Whole Wheat Flour: 1 cup = 12 grams

Wheat Bran

  • Wheat Bran: 1 cup = 24 grams

Cauliflower

  • Cauliflower: 1 cup raw = 2.5 grams

Green Beans

  • Green Beans: 1 cup cooked = 4 grams

Potatoes

  • Baked Potato (with skin): 1 medium potato = 4 grams

Bananas

  • Medium Banana: 1 medium banana = 3 grams

Onion

  • Raw Onion: 1 cup chopped = 3 grams

Garlic

  • Raw Garlic: 3 cloves = 1 gram

Dandelion Greens

  • Raw Dandelion Greens: 1 cup chopped = 2 grams

Chicory Root

  • Chicory Root: 1 cup raw = 1 gram

Citrus Fruits

  • Lemon: 1 medium lemon = 1.6 grams
  • Lime: 1 medium lime = 1.9 grams

Root Vegetables

  • Beets: 1 cup cooked = 4 grams
  • Turnips: 1 cup cooked = 3 grams

Nuts

  • Pistachios: 1 ounce (about 49 nuts) = 3 grams
  • Cashews: 1 ounce (about 18 nuts) = 1 gram

Seeds

  • Pumpkin Seeds: 1 ounce (about 85 seeds) = 1.1 grams
  • Sesame Seeds: 1 tablespoon = 1.1 grams

Vegetables

  • Broccoli: 1 cup cooked = 5 grams
  • Spinach: 1 cup cooked = 4 grams
  • Bell Peppers: 1 cup chopped = 3 grams

Grains

  • Barley: 1 cup cooked = 6 grams
  • Buckwheat: 1 cup cooked = 5 grams
  • Bulgur: 1 cup cooked = 8 grams

Legumes

  • Lentils: 1 cup cooked = 15 grams
  • Black-eyed Peas: 1 cup cooked = 11 grams
  • Soybeans: 1 cup cooked = 17 grams