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High Fiber Foods

List of High Fiber Foods

The following is a list of high fiber foods.  Eating a high fiber diet has been shown in research to reduce your risk for cancer, diabetes, and heart disease.

FRUIT AMOUNT 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 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 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
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