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List of High Fiber Foods
(The fiber count for most packaged foods can be found on the label.)
FRUIT AMOUNT TOTAL FIBER (grams)
Apples with skin 1 medium 5.00
Apricot 3 medium 0.98
Apricots, dried 5 pieces 2.89
Banana 1 medium 3.92
Blueberries 1 cup 4.18
Cantaloupe, cubes 1 cup 1.28
Figs, dried 2 medium 3.74
Grapefruit 1/2 medium 6.12
Orange, navel 1 medium 3.40
Peach 1 medium 2.00
Peaches, dried 3 pieces 3.18
Pear 1 medium 5.08
Plum 1 medium 1.00
Raisins 1.5 oz box 1.60
Raspberries 1 cup 8.34
Strawberries 1 cup 3.98
VEGETABLES AMOUNT TOTAL FIBER (grams)
Avocado (fruit) 1 medium 11.84
Beets, cooked 1 cup 2.85
Beet greens 1 cup 4.20
Bok choy, cooked 1 cup 2.76
Broccoli, cooked 1 cup 2.30
Brussels sprouts 1 cup 2.84
Cabbage, cooked 1 cup 4.20
Carrot 1 medium 2.00
Carrot, cooked 1 cup 5.22
Cauliflower, cooked 1 cup 3.43
Cole slaw 1 cup 4.00
Collard greens, cooked 1 cup 2.58
Corn, sweet 1 cup 4.66
Green beans 1 cup 3.95
Celery 1 stalk 1.02
Kale, cooked 1 cup 7.20
Onions, raw 1 cup 2.88
Peas, cooked 1 cup 8.84
Peppers, sweet 1 cup 2.62
Pop corn, air-popped 3 cups 3.60
Potato, baked w/skin 1 medium 4.80
Spinach, cooked 1 cup 4.32
Summer squash, cooked 1 cup 2.52
Sweet potato, cooked 1 cup 5.94
Swiss chard, cooked 1 cup 3.68
Tomato 1 medium 1.00
Winter squash, cooked 1 cup 5.74
Zucchini, cooked 1 cup 2.63
CEREAL, GRAINS, PASTA AMOUNT TOTAL FIBER (grams)
Bran cereal 1 cup 19.94
Bread, whole wheat 1 slice 2.00
Oats, rolled dry 1 cup 12.00
Pasta, whole wheat 1 cup 6.34
Rice, dry brown 1 cup 7.98
BEANS, NUTS, SEEDS AMOUNT TOTAL FIBER (grams)
Almonds 1 oz 4.22
Black beans, cooked 1 cup 14.92
Cashews 1 oz 1.00
Flax seeds 3 tbs 6.97
Garbanzo beans, cooked 1 cup 5.80
Kidney beans, cooked 1 cup 13.33
Lentils, red cooked 1 cup 15.64
Lima beans, cooked 1 cup 13.16
Peanuts 1 oz 2.30
Pistachio nuts 1 oz 3.10
Pumpkin seeds 1/4 cup 4.12
Soybeans, cooked 1 cup 7.62
Sunflower seeds 1/4 cup 3.00
Walnuts 1 oz 3.08
WOW! Is there really that much fibre in an avacado? Good thing I like 'em.
