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High Fiber Foods

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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