Human Nutrition
smilenjoylife
HIGHFIBERFOODS.pdf
HIGH FIBER FOODS
SERVING SIZE
TOTAL FIBER (grams)
Avocado 1 medium 11.8
Black beans, cooked 1 cup 14.9
Bran cereal 1/2 cup 10.0
Cereal, 100% whole grain 1 cup
10.0
Flaxseed raw, ground 1 TBS
3.0
Green peas, cooked 1 cup
8.8
Kale, cooked 1 cup 7.2
Kidney beans, cooked 1 cup
13.3
Lentils, cooked 1 cup 15.6
Lima beans, cooked 1 cup
13.1
Navy beans, cooked 1 cup
11.6
Oats, dry 1 cup 12.0
Oat bran, raw 1 cup 14.0
Oat bran, raw 1 TBS 0.9
Pinto beans, cooked 1 cup
14.7
Split peas, cooked 1 cup 16.2
Raspberries 1 cup 8.3
Rice, brown, uncooked 1 cup
7.9
Soybeans, cooked 1 cup 7.6
Wheat bran, raw 1 TBS 1.6
Wheat germ, raw 1 cup 15.6
Wheat germ, raw 1 TBS 1.0
List of High Fiber Foods -‐‑ 3 to 7 grams of fiber per serving
HIGH FIBER FOODS
SERVING SIZE
TOTAL FIBER (grams)
Almonds 1 oz. 4.2
Apples, w/skin 1 medium 5.0
Banana 1 medium 3.9
Blueberries 1 cup 4.1
Bread, 100% whole grain 1 slice
3.0
Broccoli, cooked 1 cup 5.5 Cabbage, cooked 1 cup 4.2
Cauliflower, cooked 1 cup
3.4
Corn, sweet 1 cup 4.6
Fiber Snack Bar (Kashi) 35g
4.0
Figs, dried 2 medium 3.7
Flax seeds 3 tsp 6.9
Garbanzo beans, cooked 1 cup
5.8
Grapefruit 1/2 medium
6.1
Green beans, cooked 1 cup
3.9
Olives 1 cup 4.3
Oranges, navel 1 medium 3.4
Papaya 1 each 5.4
Pasta, whole wheat 1 cup
6.3
Peach, dried 3 pcs. 3.1
Pear 1 medium 5.0
Pistachio nuts 1 oz 3.1
Potato, baked w/ skin 1 medium
4.8
Prunes 1/4 cup 3.0
Pumpkin seeds 1/4 cup 4.1
Sesame seeds 1/4 cup 4.2
Spinach, cooked 1 cup 4.3
Strawberries 1 cup 3.9
Sweet Potato, cooked 1 cup
5.9
Swiss chard, cooked 1 cup
3.6
Turnip greens, cooked 1 cup
5.0
Winter squash 1 cup 5.7
Yam, cooked cubes 1 cup
5.3
List of High Fiber Foods with < 3 grams of fiber per serving
HIGH FIBER FOODS
SERVING SIZE
TOTAL FIBER (grams)
Apricot 3 medium 0.9
Apricots, dried 5 pieces 2.8
Asparagus, 1 cup 2.8
cooked
Beets, cooked 1 cup 2.8
Bread, whole wheat 1 slice
2.0
Brussels sprouts, cooked
1 cup 2.8
Cantaloupe, cubes 1 cup 1.2
Carrots, raw 1 medium 2.0
Cashews 1 oz. 1.0
Celery 1 stalk 1.0
Collard greens, cooked 1 cup
2.5
Cranberries 1/2 cup 1.9
Cucumber, sliced w/ peel
1 cup 0.8
Eggplant, cooked cubes 1 cup
2.4
Kiwifruit 1 each 2.5
Mushrooms, raw 1 cup 1.3
Mustard greens, cooked 1 cup
2.8
Onions, raw 1 cup 2.8
Peanuts 1 oz 2.3
Peach 1 medium 2.0
Peppers, sweet 1 cup 2.6
Pineapple 1 cup 1.8
Plum 1 medium 1.0
Raisins 1.5 oz box 1.6
Romaine lettuce 1 cup 0.9
Summer squash, 1 cup 2.5
cooked
Sunflower seeds 1/4 cup 3.0
Tomato 1 medium 1.0
Walnuts 1 oz. 2.9
Zucchini, cooked 1 cup 2.6
