Some people have a hard time digesting certain fiber-rich foods. Luckily, there are many foods providing a good source of fiber. Ideally, you should aim for 25-35 grams of total fiber each day. Set a goal for yourself to increase your fiber intake gradually to allow your body to adapt with minimal discomfort, and make sure to drink plenty of water. Here is the fiber content of some common foods.
| Food |
Serving Size |
Fiber Content (g) |
Breads |
Bagel |
1 medium |
1.5 |
Pumpernickel Bread |
1 slice |
2.7 |
Rye Bread |
1 slice |
1.8 |
White Bread |
1 slice |
0.6 |
Whole Wheat Bread |
1 slice |
1.5 |
Cereals |
All-Bran |
1/3 cup |
8.5 |
Bran Chex |
2/3 cup |
4.6 |
Cheerios |
1 ¼ cup |
2.5 |
Fiber-One |
½ cup |
14 |
40% Bran Flakes |
2/3 cup |
4.3 |
Grapenuts |
¼ cup |
2.8 |
Oatmeal (cooked) |
¾ cup |
2.9 |
Raisin Bran |
¾ cup |
5.3 |
Shredded Wheat |
1 cup |
5.2 |
Wheaties |
1 cup |
2.0 |
Fruits |
Apple (w/skin) |
1 medium |
3.2 |
Apricot (dried) |
7 halves |
2.0 |
Banana |
1 medium |
2.4 |
Blackberries |
½ cup |
4.5 |
Blueberries |
½ cup |
2.0 |
Grapes (fresh, w/skin) |
15 small |
0.5 |
Kiwi (flesh only) |
1 medium |
1.7 |
Melon - Cantaloupe |
1 cup cubed |
1.1 |
Orange |
1 medium |
2.8 |
Peach (w/skin) |
1 medium |
2.0 |
Pear (w/skin) |
1 medium |
2.9 |
Prunes |
½ cup (pitted) |
2.4 |
Raisins |
¼ cup |
2.5 |
Raspberries |
½ cup |
9.2 |
Strawberries (fresh) |
1 ¼ cup |
2.8 |
Watermelon |
1 ¼ cup (cubed) |
0.6 |
Grains, Pasta, Rice |
Popcorn (popped) |
3 cups |
2.0 |
Rice, brown (cooked) |
½ cup |
2.2 |
Rice, white (cooked |
½ cup |
0.8 |
Spaghetti, white (cooked) |
1 cup |
1.8 |
Spaghetti, whole wheat (cooked) |
1 cup |
5.4 |
Wheat Bran |
½ cup |
12.3 |
Wheat Germ |
¼ cup |
3.4 |
Legumes |
Baked Beans |
1 cup (cooked) |
7.2 |
Black Beans |
1 cup (cooked) |
7.0 |
Chickpeas |
1 cup (cooked) |
18.2 |
Kidney Beans |
1 cup (cooked) |
19.4 |
Lentils |
1 cup (cooked) |
14.8 |
Lima Beans |
1 cup (cooked) |
14.8 |
Pinto Beans |
½ cup (cooked) |
17.8 |
Split Peas |
1 cup (cooked) |
10.2 |
White Beans |
1 cup (cooked) |
15.8 |
Nuts and Seeds |
Almonds |
½ cup |
2.1 |
Brazil Nuts |
½ cup |
3.1 |
Cashews |
½ cup |
2.4 |
Pecans |
½ cup |
2.2 |
Pumpkin Seeds |
½ cup |
1.4 |
Sunflower Seeds |
¼ cup |
1.3 |
Walnuts |
½ cup |
1.6 |
Vegetables - cooked |
Asparagus – cut |
½ cup |
2.8 |
Broccoli |
½ cup |
2.4 |
Brussels Sprouts |
½ cup |
3.8 |
Cauliflower |
½ cup |
1.0 |
Eggplant |
½ cup |
2.5 |
Green Beans |
½ cup |
2.1 |
Kale |
½ cup |
2.5 |
Parsnip |
½ cup |
2.7 |
Peas, green (frozen) |
½ cup |
4.3 |
Sauerkraut |
½ cup |
2.1 |
Spinach |
½ cup |
2.1 |
Squash, summer |
½ cup |
1.4 |
Sweet Potatoes (flesh only) |
½ cup |
4.0 |
Turnip |
½ cup |
4.8 |
Vegetables - raw |
Bean Sprouts |
½ cup |
1.5 |
Carrots |
1 medium |
2.3 |
Celery |
1 cup (chopped) |
1.7 |
Cucumber |
1 cup |
0.5 |
Lettuce - Iceberg |
1 cup |
0.5 |
Mushrooms (fresh) |
1 cup (sliced) |
0.8 |
Onion |
½ cup (chopped) |
0.9 |
Pepper, green |
1 cup (chopped) |
1.7 |
Tomato |
1 medium |
1.0 |
Sources: Harvard University Health Services; Jackson Gastroenterology; 10 Weeks to Wellness™, Paul Ratte, ND
