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

4.5

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