Fiber-Rich Common Foods*

Food

Serving size

Amount of fiber per serving (grams)

Fruit    
Avocado (California, raw, pureed) 1 cup 15.6
Passionfruit (purple, raw) 1/2 cup 12.3
Figs (dried, uncooked) 1/2 cup 7.3
Prunes (pitted) 1/2 cup 6.2
Raisins (packed, seeded) 1/2 cup 5.6
Pears 1 medium-sized fruit 5.5
Breadfruit 1 small-sized fruit 4.7
Apple 1 medium-sized fruit 4.4
Raspberries 1/2 cup 4
Banana 1 medium-sized fruit 3.1
Grains, cereal & pasta    
Wheat bran 1/4 cup 6.2
Shredded Wheat cereal 1 cup 6.1
Whole wheat spaghetti (cooked) 1 cup 5.9
Bran Flakes cereal 1 cup 5.5
Oats 1/4 cup 4.1
Instant oatmeal 1 packet 4
Barley (pearled, cooked) 1/2 cup 3
Legumes, nuts & seeds    
Lentils (boiled) 1 cup 15.6
Black beans (boiled) 1 cup  15 
Soybeans (green, boiled) 1 cup  7.6
Almonds (dry roasted) 1/2 cup  7.5
Hazelnuts (whole) 1/2 cup  6.5 
Pistachio nuts (dry roasted) 1/2 cup  6.3 
Chickpeas (boiled) 1/2 cup  6.2 
Peanuts (dry roasted) 1/2 cup  6.2 
Flaxseed 2 tbsp  5.6 
Chia seeds 1 tbsp  5.5 
Sunflower seeds (kernels, toasted) 1/4 cup  3.9 
Vegetables    
Artichoke (boiled) 1 medium 6.8
Broccoli (boiled) 1 cup  5.1 
Peas (green, boiled) 1/2 cup  4.4 
Brussels sprouts (boiled) 1 cup  4.1 
Potatoes (baked, with skin) 1 medium  3.8 
Swiss chard (boiled) 1 cup  3.7 
Beets (boiled) 1 cup  3.4 
Carrots (raw, sliced) 1 cup  3.4 
Cauliflower (boiled) 1 cup  2.9 

*For a complete list of fiber-rich foods, see the USDA Food Composition Databases.