Looking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes.
Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
Here's a look at how much dietary fiber is found in some common foods. When buying packaged foods, check the Nutrition Facts label for fiber content. It can vary among brands.
Fruits |
Serving size |
Total fiber (grams)* |
Raspberries |
1 cup |
8.0 |
Pear |
1 medium |
5.5 |
Apple, with skin |
1 medium |
4.5 |
Banana |
1 medium |
3.0 |
Orange |
1 medium |
3.0 |
Strawberries |
1 cup |
3.0 |
Vegetables |
Serving size |
Total fiber (grams)* |
Green peas, boiled |
1 cup |
9.0 |
Broccoli, boiled |
1 cup chopped |
5.0 |
Turnip greens, boiled |
1 cup |
5.0 |
Brussels sprouts, boiled |
1 cup |
4.0 |
Potato, with skin, baked |
1 medium |
4.0 |
Sweet corn, boiled |
1 cup |
3.5 |
Cauliflower, raw |
1 cup chopped |
2.0 |
Carrot, raw |
1 medium |
1.5 |
Grains |
Serving size |
Total fiber (grams)* |
Spaghetti, whole-wheat, cooked |
1 cup |
6.0 |
Barley, pearled, cooked |
1 cup |
6.0 |
Bran flakes |
3/4 cup |
5.5 |
Quinoa, cooked |
1 cup |
5.0 |
Oat bran muffin |
1 medium |
5.0 |
Oatmeal, instant, cooked |
1 cup |
5.0 |
Popcorn, air-popped |
3 cups |
3.5 |
Brown rice, cooked |
1 cup |
3.5 |
Bread, whole-wheat |
1 slice |
2.0 |
Bread, rye |
1 slice |
2.0 |
Legumes, nuts and seeds |
Serving size |
Total fiber (grams)* |
Split peas, boiled |
1 cup |
16.0 |
Lentils, boiled |
1 cup |
15.5 |
Black beans, boiled |
1 cup |
15.0 |
Baked beans, canned |
1 cup |
10.0 |
Chia seeds |
1 ounce |
10.0 |
Almonds |
1 ounce (23 nuts) |
3.5 |
Pistachios |
1 ounce (49 nuts) |
3.0 |
Sunflower kernels |
1 ounce |
3.0 |
*Rounded to nearest 0.5 gram.
Source: USDA National Nutrient Database for Standard Reference, Legacy Release
Jan. 05, 2021
- USDA National Nutrient Database for Standard Reference, Legacy Release. U.S. Department of Agriculture, Agricultural Research Service. https://ndb.nal.usda.gov. Accessed Nov. 7, 2018.
- Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). National Academies of Sciences, Engineering, and Medicine. http://www.nap.edu/openbook.php?record_id=10490. Accessed Nov. 7, 2018.
- Duyff RL. Carbs. American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J.: John Wiley & Sons; 2012.
- Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses. American Journal of Clinical Nutrition. 2018;107:436.
- High-fiber foods list. Nutrition Care Manual. Academy of Nutrition and Dietetics. https://www.nutritioncaremanual.org. Accessed Nov. 7, 2018.
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