Guide to Fiber in Food

Below is a guide to the amount of fiber in many types of food. This is a general guide. Remember that your daily goal is at least 40 grams of fiber per day.  For processed foods such as bread or cereal look at labels for the amount of fiber per serving. Increase your fiber intake slowly. It is best to get your daily fiber through foods versus powders. Try to avoid foods that have less than 2 grams of fiber per serving. Try to eat morning cereals that have at least 5 grams of fiber per serving (look at labels), if not more. Avoid foods with large amounts of added sugar.

Fruits Serving size Total fiber (grams)
Coconut 1/4 cup 10
Raspberries 1 cup 8
Orange 1 medium 7
Grapefruit 1/2 large 6
Dates 1/2 cup 6
Pear 1 medium 6
Raisins 1/2 cup 6
Apple 1 medium 5
Kiwi 2 medium 5
Blackberries 1/2 cup 5
Strawberries 1 cup 4
Banana 1 medium 4
Figs, dried 2 medium 2
Blueberries 1/2 cup 2
Vegetables Serving size Total fiber (grams)
Artichoke 1 medium 10
Corn 1 cup 6
Acorn squash 1/2 cup 5
Broccoli 1 cup 5
Turnip greens 1 cup 5
Brussels sprouts 1 cup 4
Sweet potato 1 medium 4
Potato 1 medium 3
Carrots 1/2 cup 2
Spinach 1/2 cup 2
Cauliflower 1/2 cup 2
Eggplant 1/2 cup 2
Grains, cereal & pasta Serving size Total fiber (grams)
Amaranth 1/2 cup 17
Barley 1/2 cup 12
Rye 1/2 cup 12
Oats 1/2 cup 12
Brown rice, cooked 1 cup 8
Quinoa 1/2 cup 6
Spaghetti, whole-wheat 1 cup 6
Bran flakes 3/4 cup 5
Oat bran muffin 1 medium 5
Oatmeal, quick, regular or instant, cooked 1 cup 4
Popcorn, air-popped 3 cups 4
Legumes, nuts & seeds Serving size Total fiber (grams)
Red beans 1 cup 18
Split peas, cooked 1 cup 16
Lentils, cooked 1 cup 16
Black beans, cooked 1 cup 15
Lima beans, cooked 1 cup 14
Kidney beans 1 cup 14
Pinto beans 1 cup 14
Almonds 1 ounce (25 nuts) 4
Pistachio nuts 1 ounce (50 nuts) 3
Pecans 1 ounce (20 halves) 3

Author: drjeffgreenberg

Dr Greenberg is a clinical cardiologist who specializes in preventive cardiology, nutrition, exercise, and longevity. He favors using natural methods to improving one's health.

3 thoughts on “Guide to Fiber in Food”

    1. The answer is number 3. Salt is salt and should be avoided as much as possible. Decreasing salt intake can help to lower blood pressure naturally. Look for other spices , such as garlic to spice your food.

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