The recommended daily intake of fiber is 25 grams for females and 38 grams for males.
Food |
Standard serving |
Amount per serving |
| Fruit | ||
| Apples | 1 medium (200 grams) | 4.8 grams |
| Avocado | 1 cup (about 1 fruit) | 10 grams |
| Banana | 1 medium (126 grams) | 3.3 grams |
| Figs (dried) | ½ cup | 7.9 grams |
| Orange | 1 medium (154 grams) | 3.7 grams |
| Pears | 1 medium (180 grams) | 5.6 grams |
| Plums | 1 fruit (75 grams) | 1 gram |
| Prunes | ½ cup | 5.7 grams |
| Raisins | ½ cup | 3.6 grams |
| Raspberries | 1 cup | 9.8 grams |
| Strawberries | 1 cup | 3 grams |
| Grains | ||
| Barley (pearled, cooked) | ½ cup | 3.2 grams |
| Brown rice (cooked) | ½ cup | 1.6 grams |
| Cereal (All-bran wheat flakes) | 1 cup | 6.8 grams |
| Oatmeal (regular, cooked) | 1 cup | 4 grams |
| Quinoa (cooked) | 1 cup | 4.8 grams |
| Legumes, nuts & seeds | ||
| Almonds | 1 ounce | 3.1 grams |
| Black beans (canned) | ½ cup | 9.1 grams |
| Chia seeds | ¼ cup | 11.5 grams |
| Edamame (green soybeans, cooked) | 1 cup | 8 grams |
| Flaxseed (whole) | 1 tbsp | 2.8 grams |
| Hazelnuts | ½ cup | 6.6 grams |
| Lentils (cooked) | 1 cup | 13.5 grams |
| White beans (canned) | ½ cup | 6.3 grams |
| Vegetables | ||
| Artichoke | 1 medium (120 grams) | 6.8 grams |
| Beets (fresh, cooked) | 1 cup | 4.9 grams |
| Broccoli (cooked) | 1 cup | 4.2 grams |
| Brussels sprouts (cooked) | ½ cup | 3 grams |
| Carrots (raw, sliced) | 1 cup | 3.4 grams |
| Carrots (cooked) | 1 cup | 4.5 grams |
| Cauliflower (cooked) | 1 cup | 3.2 grams |
| Potato (baked, with skin) | 1 medium (285 grams) | 6.3 grams |
| Spinach (cooked) | 1 cup | 4.6 grams |
*For a complete list of fiber-rich foods, see the USDA Food Composition Databases.
