List of High Fiber Foods
by Administrator on September 15, 2009
| Beans – Nuts – Seeds |
Amount |
Total Fiber-grams |
| Almonds |
1 oz |
4.22 |
| Black Beans, cooked |
1 cup |
14.92 |
| Cashews |
1 oz |
1 |
| Flax Seeds |
3 tablespoons |
6.97 |
| Kidney Beans, cooked |
1 cup |
13.33 |
| Red Lentils |
1 cup |
15.64 |
| Lima Beans, cooked |
1 cup |
13.16 |
| Peanuts |
1 oz |
2.30 |
| Pecans |
1 oz |
2.7 |
| Pistachio Nuts |
1 oz |
2.30 |
| 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 |
| Cereals – Grains – Pasta |
Amount |
Total Fiber-grams |
| Barley |
3 tablespoon |
6.9 |
| Bran Cereal |
1 cup |
15.6 |
| Bread Rye |
1 oz |
2.7 |
| Bread, whole wheat |
1 cup |
14.9 |
| Cashews |
1 oz |
1 |
| Oat Bran Muffin |
1 oz |
14.2 |
| Oats, rolled dry |
1 cup |
13.3 |
| Pasta – whole wheat |
1 cup |
13.1 |
| Peanuts |
1 oz |
2.3 |
| Pistachio Nuts |
1 oz |
2.3 |
| Rice, dry brown |
1 cup |
7.6 |
| Healthy Vegetables |
Amount |
Total Fiber-grams |
| Artichoke |
1 medium |
1.3 |
| Avocado (fruit) |
1 fruit |
11.8 |
| Beets, cooked |
1 cup |
2.8 |
| Bok Choy, cooked |
1 cup |
2.7 |
| Broccoli, cooked |
1 cup |
4.5 |
| Brussels Sprouts |
1 cup |
2.8 |
| Cabbage |
1 cup |
4.2 |
| Carrot |
1 medium |
2 |
| Cauliflower |
1 cup |
3.4 |
| Celery |
1 stalk |
1 |
| Cole Slaw |
1 cup |
4 |
| Corn, sweet |
1 cup |
4.6 |
| Green Beans |
1 cup |
3.9 |
| Lima Beans |
1 cup |
13.2 |
| Onions |
1 cup |
2.8 |
| Peas cooked |
1 cup |
8.8 |
| Peppers Sweet |
1 cup |
2.6 |
| Potato baked |
1 medium |
4.8 |
| Spinach Cooked |
1 cup |
4.3 |
| Squash Cooked |
1cup |
2.5 |
| Split Peas |
1 cup |
16.3 |
| Sweet Corn |
1 cup |
4.6 |
| Sweet Potato |
1 cup |
5.9 |
| Sunflower Seeds |
1/4 cup |
3.6 |
| Tomato |
1 medium |
1 |
| Turnip greens |
1 cup |
5 |
| Zucchini |
1 cup |
2.6 |
| Healthy Fruits |
Amount |
Total Fiber-grams |
| Apples with Skin |
1 medium |
5 |
| Apricot |
3 medium |
1 |
| Apricots, dried |
5 pieces |
2.8 |
| Banana |
1 medium |
3.9 |
| Blueberries |
1 cup |
4.1 |
| Cantaloupe |
1 cup |
1.2 |
| Frigs, dried |
2 medium |
3.7 |
| Grapefruit |
1/2 medium |
6.1 |
| Orange, navel |
1 medium |
3.4 |
| Peach |
1 medium |
2 |
| Peaches, dried |
3 pieces |
3.1 |
| Pear |
1 medium |
5 |
| Plum |
1 medium |
1 |
| Raisins |
1.5 oz box |
1.6 |
| Raspberries |
1 cup |
8.3 |
| Strawberries |
1 cup |
3.9 |
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