Sources of Dietary Fiber in Foods

High fiber foods are considered foods with 5 or more grams per serving.

A good source of fiber are foods with 2 or more grams per serving.

Food Source
Portion Fiber (grams) Food Source Portion Fiber (grams)
Bread Grains
Country Oat 2 slices 6.0 Corn bran, raw 1 oz. 23.0
Whole wheat, stone ground 2 slices 4.5 Wheat bran, toasted 1 oz. 14.1
Mixed grain 2 slices 3.2 Rice bran, raw 1 oz. 6.2-9.5
Rye 2 slices 3.1 Bulgur, raw 1 oz. 5.2
English muffin, wheat 1 3.0 Barley, raw 1 oz. 4.9
Pita, whole wheat 1 pocket 2.8 Oat bran, raw 1 oz. 5.0
Corn bread 1 piece 2.7 Wheat flour, whole-grain 1 oz. 3.6
Bran muffin 1 2.5 Cornmeal, whole-grain 1 oz. 3.1
Breakfast Cereals – Hot Wheat germ 1 oz. 3.0
Oat bran 1/3 cup 5.0 Oats, rolled, dry 1 oz. 2.9
Oatmeal, cooked 3/4 cup 1.6 Millet, hulled, raw 1 oz. 2.4
Breakfast Cereals – Cold Legumes
100% bran-type w/added fiber 1/2 cup 14.0 Baked beans, vegetarian, canned 1/2 cup 8.0
100% bran-type regular 1/3 cup 10.0 Kidney beans, cooked 1/2 cup 9.0
100% bran-type with oat bran 1/2 cup 8.0 Pinto beans, cooked 1/2 cup 8.9
Multi-bran 1/3 cup 6.5 Black-eyed peas, cooked 1/2 cup 8.3
Oatmeal flakes 1 cup 6.0 Miso (soybeans) 1/2 cup 7.5
40% bran-type flakes 2/3 cup 5.3 Chick peas or garbanzo beans 1/2 cup 5.0
Bran-type flakes with raisins 1 oz. 5.0 Lima beans, cooked 1/2 cup 6.8
Oat bran, crunchy types 1 oz. 5.0 Navy beans, cooked 1/2 cup 7.0
Fruit Lentils, cooked 1/2 cup 5.2
Figs, dried 5 8.7 White beans, cooked 1/2 cup 5.0
Pear 1 large 6.2 Green peas, cooked 1/2 cup 2.4
Blackberries 1/2 cup 4.5 Rice, Pasta, and Tortillas
Dates 5 3.2 Pasta, multi-grain
Orange 1 3.1 …with quinoa, dry 2 oz. 8.0
Raspberries 1/2 cup 3.1 …with triticale, dry 2 oz. 6.5
Prunes 5 3.0 …with oat bran, dry 2 oz. 6.0
Apple, with skin 1 3.0 …Whole wheat, dry 2 oz. 6.0
Strawberries 3/4 cup 2.9 Rice
Apricots, dried 10 halves 2.7 …Wild, cooked 1/2 cup 5.3
Kiwifruit 1 2.6 …Brown, long-grain, cooked 1/2 cup 1.7
Nectarine 1 2.2 Tortilla, corn 2 shells 3.1
Cantaloupe 1/2 melon 2.0 Vegetables
Raisins 1/4 cup 1.9 Artichoke, raw 1 6.7
Banana 1 1.8 Brussels sprouts, boiled 5 4.5
Plums 3 small 1.8 Mixed, frozen, cooked 1/2 cup 3.5
Blueberries 1/2 cup 1.7 Sweet potato, baked 1 3.4
Apricots 2 1.5 Corn, cooked 1 ear 2.8
Nuts and Seeds Parsley, chopped 1 cup 2.8
Almonds, raw 1/4 cup 3.5 Parsnips, cooked 1/2 cup 2.7
Pistachio nuts 1/4 cup 3.5 Broccoli, raw, chopped 1 cup 2.5
Sunflower 1/4 cup 3.5 Potato, with skin 1 2.5
Peanut butter, chunky 2 Tbsp. 3.0 Carrot, raw 1 2.3
Pecans 1/4 cup 2.3 Turnip greens, boiled 1/2 cup 2.2
Snacks Spinach, baby, raw 1 cup 1.5
Crackers Asparagus, cut 1 cup 2.0
…Stone-ground wheat 1 oz. 3.9 Cauliflower, cooked 5 florets 2.0
…Oat crisps, thin 1/2 oz. 3.2 Zucchini, cooked 1/2 cup 1.8
…Hearty wheat 4 3.0 Cabbage, raw, shredded 1 cup 1.7
…Rye crisps, thin 1/2 oz. 3.0 Green beans, string, cooked 1/2 cup 1.6
Popcorn, air-popped 1 cup 2.0 Tomato, raw 1 1.5

(Resources: The Fiber Primer, PREVENTION Magazine, Rodale Press, 1991 and The Healthy Wholefoods Counter, Annette B. Natow, Ph.D. and Jo-Ann Heslin, M.A., R.D., 2008)