Following is a list of high fiber foods, recommended serving sizes and grams of fiber in each.
Cereals
| Food |
Serving Size |
Fiber (g) |
| 100% Bran |
1/2 cup |
8 g |
| 40% Bran |
2/3 cup |
3 g |
| All Bran |
1/3 cup |
8 g |
| Bran Chex |
1/2 cup |
3 g |
| Cheerios |
1 cup |
2 g |
| Corn Bran |
1/2 cup |
3 g |
| Corn Chex |
3/4 cup |
3 g |
| Corn Flakes |
3/4 cup |
1 g |
| Cracklin' Oat Bran |
1/3 cup |
4 g |
| Fiber One |
1/3 cup |
8 g |
| Frosted Mini-Wheats |
4 biscuits |
1 g |
| Fruit and Fibre |
3/4 cup |
4 g |
| Grape Nuts |
2/3 cup |
3 g |
| Oatmeal, cooked |
3/4 cup |
3 g |
| Raisin Bran (any kind) |
1 cup |
4 g |
| Raisin Squares |
3/4 cup |
4 g |
| Rice Krispies |
3/4 cup |
1 g |
| Shredded Wheat |
1 large biscuit |
3 g |
| Shredded Wheat 'n Bran |
3/4 cup |
4 g |
| Total |
3/4 cup |
3 g |
| Wheaties |
1 cup |
2 g |
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Breads, Flour, and Grains
| Food |
Serving Size |
Fiber (g) |
| Barley, light, pearled |
1/2 cup, cooked |
15 g |
| Bread, raisin |
1 slice |
1 g |
| Bread, rye |
1 slice |
1 g |
| Bread, white enriched |
1 slice |
1 g |
| Bread, whole wheat |
1 slice |
2 g |
| Bulgur |
1/2 cup, cooked |
2 g |
| Corn bran |
1/3 cup |
10.1 g |
| Cornbread |
1 2-inch square |
2 g |
| Crackers, graham |
2 |
2 g |
| Crackers, whole wheat |
3 |
1 g |
| Flour, rye |
1/2 cup |
7.5 g |
| Flour, white |
1/2 cup |
2 g |
| Flour, whole wheat |
1/2 cup |
7.5 g |
| Muffin, bran |
1 small |
2 g |
| Rolls, whole wheat |
1 |
2 g |
| Wheat bran |
1/2 cup |
6.5 g |
| Wheat germ |
1/4 cup |
4.4 g |
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Pasta, Rice, and Potatoes
| Food |
Serving Size |
Fiber (g) |
| Egg noodles, enriched |
1 cup, cooked |
3.5 g |
| Potato - baked |
1 medium, baked, without skin |
2.3 g |
| Rice pilaf |
1/2 cup, cooked |
.9 g |
| Rice, brown |
1 cup, cooked |
3.3 g |
| Rice, white - instant |
1 cup, cooked |
1.3 g |
| Spaghetti, enriched |
1 cup, cooked |
2.2 g |
| Sweet potato - baked |
1 medium, baked, with skin |
3.4 g |
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Dried Beans (Legumes), Nuts, and Seeds
| Food |
Serving Size |
Fiber (g) |
| Beans, baked |
1/2 cup, cooked |
6 g |
| Beans, kidney |
1/3 cup, cooked |
6 g |
| Lentils |
3/4 cup, cooked |
6 g |
| Beans, navy |
1/2 cup, cooked |
6 g |
| Almonds |
2 tablespoons (Tbs) |
3 g |
| Peanuts |
1/4 cup |
3 g |
| Peanut butter |
3 Tbs |
3 g |
| Pumpkin seeds |
2 Tbs |
3 g |
| Sunflower seeds |
2 Tbs |
3 g |
| Walnuts |
3 Tbs |
3 g |
| Olives |
15 medium |
3 g |
| Coconut |
3 Tbs, shredded |
3 g |
| Sesame seeds |
2 Tbs |
3g |
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Fruit and Fruit Juices
| Food |
Serving Size |
Fiber (g) |
| Apple |
1 medium, fresh, with skin |
3 g |
| Applesauce |
1/2 cup |
.5 g |
| Apricots |
2 medium |
2 g |
| Banana |
1 small |
2 g |
| Blackberries |
3/4 cup, fresh |
4 g |
| Blueberries |
1 cup, fresh |
4 g |
| Cantaloupe |
1/4 cup |
2 g |
| Cherries |
10 large |
1 g |
| Dates |
5, dried |
3.5 g |
| Grapefruit |
1/2 medium, fresh |
1 g |
| Nectarine |
1 medium, fresh, with skin |
3 g |
| Orange |
1 medium, fresh |
2 g |
| Peach |
1 medium, fresh |
2 g |
| Pear |
1 medium, fresh, with skin |
4 g |
| Pineapple |
1/2 cup, fresh |
1 g |
| Plums |
3 medium |
.5 g |
| Prunes |
3, dried |
3.5 g |
| Raisins |
6 Tbs |
3.5 g |
| Raspberries |
1 cup, fresh |
3 g |
| Strawberries |
1 cup, fresh |
3 g |
| Tangerine |
1 medium, fresh |
2 g |
| Watermelon |
3 cups |
1 g |
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Vegetables
| Food |
Serving Size |
Fiber (g) |
| Baby lima beans, cooked |
1/2 cup |
4 g |
| Broccoli, cooked |
1/2 cup |
2 g |
| Carrots, cooked |
1/2 cup |
1.1 g |
| Carrots, raw |
1 medium |
2.3 g |
| Cauliflower, cooked |
1/2 cup |
1.4 g |
| Cauliflower, raw |
1/2 cup |
1.2 g |
| Corn, cooked |
1/2 cup |
1.7 g |
| Green beans, cooked |
1/2 cup |
1.1 g |
| Peas, cooked |
1/2 cup |
2 g |
| Peas, raw |
1/2 cup |
2 g |
| Spinach |
1/2 cup |
2 g |
| Tomato, raw |
1 medium |
2 g |
| Winter squash, cooked |
1/2 cup |
3 g |
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Miscellaneous
| Food |
Serving Size |
Fiber (g) |
| Nutri-Grain frozen waffle |
1 piece |
3 g |
| Nut and raisin granola bar |
1 bar |
1.6 |
| Aunt Jemima frozen pancakes |
3 4-inch pancakes |
2 g |
| Banana chips |
1 ounce |
2.2 g |
| Pizza, thick crust with cheese |
2 slices |
5 g |
| Pizza, thin crust with cheese |
2 slices |
4 g |
| Raspberry Nutri-Grain bar |
1 bar |
1 g |
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