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.
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
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