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How Much Fiber Is in My Food?
For a more complete list of foods, including caloric values, use the utility on the right to Check Your Fiber.
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Serving size |
Fiber (grams) |
| Breads, cereals, grains |
| White bread |
1 slice |
0.6 |
| Whole grain bread |
1 slice |
1.7 |
| Oatmeal, cooked |
1 cup |
4.0 |
| Rice, brown, cooked |
1 cup |
3.5 |
| Rice, white, cooked |
1/3 cup |
0.6 |
| Fruit (fresh) |
| Apple, with skin |
1 large |
3.3 |
| Apricots |
1 |
0.7 |
| Banana |
1 |
3.1 |
| Blackberries |
1 cup |
7.6 |
| Dates |
5 |
3.3 |
| Grapes |
10 |
n/a |
| Grapefruit, pink and red |
1/2 |
2.0 |
| Grapefruit, white |
1/2 |
1.3 |
| Melon, cantaloupe |
1 cup |
1.4 |
| Nectarine |
1 |
2.3 |
| Orange |
1 small |
3.1 |
| Peach |
1 |
1.5 |
| Pear |
1 medium |
5.1 |
| Pineapple |
1 cup |
2.2 |
| Plums |
1 small |
0.9 |
| Prunes, dried |
5 |
3.0 |
| Raisins |
1 cup |
5.4 |
| Strawberries |
1 cup |
3.3 |
| Vegetables |
| Beans, baked, canned, plain |
1 cup |
10.4 |
| Beans, green, cooked |
1 cup |
4.0 |
| Beets, canned |
1 cup |
2.9 |
| Broccoli, raw |
1 cup |
2.3 |
| Cabbage, raw |
1 cup |
1.6 |
| Carrots, raw |
1 cup |
3.1 |
| Cauliflower, raw |
1 cup |
2.5 |
| Celery, raw |
1 cup |
1.9 |
| Corn, yellow, cooked |
1 cup |
3.9 |
| Lentils, cooked |
1 cup |
15.6 |
| Lettuce, romaine, raw |
1 cup |
1.2 |
| Lettuce, iceberg, raw |
1 cup |
0.7 |
| Peas, boiled |
1 cup |
4.5 |
| Peas, split |
1 cup |
16.3 |
| Potato, baked, fresh |
1/2 potato |
2.3 |
| Sweet potato, cooked without skin |
1/2 potato |
3.9 |
| Tomato, red, ripe |
1 tomato |
1.5 |
| Winter squash, cooked |
1 cup |
5.7 |
| Other foods |
| Almonds (24 nuts) |
1 oz. |
3.3 |
| Peanuts, dry roasted (approx. 28) |
1 oz. |
2.3 |
| Walnuts, English (14 halves) |
1 oz. |
1.9 |
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Pages in This Section
What is fiber?
How does fiber "work"?
How much fiber is enough?
Adequate Intake (AI) Table
Fiber Values in Foods Table
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