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Fiber-Containing Foods

EAT YOUR VEGGIES4
Food Serving Size Serving Size
(in ounces)
Approximate Fiber per Serving
(in grams)
Acorn squash 1 cup 4.9 2.1
Baked potato with skin 1 small 5.0 3.0
Baked sweet potato (baked in skin) 1 small 2.1 2.0
Beets 1 beet 2.9 2.3
Black-eyed peas 1 cup 6.0 11.0
Bok choy 1 cup shredded 2.5 0.7
Broccoli 1 cup chopped 3.2 2.4
Brussel Sprouts 1 cup 3.1 3.3
Cabbage 1 cup shredded 2.5 1.4
Carrots 1 medium 2.2 1.7
Cauliflower 1 cup pieces 3.5 2.5
Celery 1 cup chopped 3.6 1.6
Chickpeas 1/2 cup 4.2 5.3
Collard greens 2 cups 2.8 3.0
Corn 1 cup 5.4 4.2
Green beans 1/2 cup 2.0 1.9
Kale 1 cup chopped 2.4 1.3
Lentils 1/2 cup boiled 3.5 7.8
Peppers 1 cup sliced 3.2 1.6
Spinach 1 cup raw 1.1 0.7
Zucchini 1 cup sliced 4.0 1.2


FABULOUS FRUITS4
Food Serving Size Serving Size
(in ounces)
Approximate Fiber per Serving
(in grams)
Apples 1 small 5.3 3.6
Apricots 1 fruit 1.2 0.7
Bananas 1 medium 4.2 3.1
Blackberries 1 cup 5.1 7.6
Cantaloupe 1 cup cubed 5.6 1.4
Cherries 1 cup 3.6 1.6
Figs 1 medium 1.8 1.5
Grapefruit 1 medium 4.5 1.4
Kiwi 1 medium 2.7 2.3
Oranges 1 small 3.4 2.3
Peaches 1 small 2.8 1.2
Pears 1 small 4.9 4.3
Plums 1 fruit 2.3 0.9
Prunes 1 cup pitted 6.0 12.1
Raisins 1 cup 5.1 5.4
Raspberries 1 cup 4.3 8.0
Strawberries 1 cup sliced 5.9 3.3
Tangerines 1 small 2.7 1.4


BREADS, CEREALS, BEANS, OH BOY!4
Food Serving Size Serving Size
(in ounces)
Approximate Fiber per Serving
(in grams)
7-grain bread 1 slice 0.9 1.7
Black beans 1/2 cup boiled 3.0 7.5
Brown rice 1 cup, boiled 6.9 3.5
Flax seeds 1 oz 1.0 7.6
Kidney beans 1 cup 9.0 11.0
Lima beans 1/2 cup 3.3 6.6
Pinto beans 1/2 cup 3.0 7.7
Snow peas 1 cup, whole 2.2 1.6
Wheat bread 1 slice 0.9 1.1
Whole wheat pasta 1 cup spaghetti, cooked 5.0 4.0


NUTS FOR YOU4
Food Serving Size Serving Size
(in ounces)
Approximate Fiber per Serving
(in grams)
Almonds 23 almonds 1.0 3.3
Cashews 23 cashews 1.0 0.9
Peanuts 1 cup 5.1 12.4
Pistachio nuts 49 pistachios 1.0 2.9
Pumpkin seeds 1 cup 4.9 5.4
Sunflower seeds 1 oz 1.6 4.0
Walnuts 1 cup chopped 4.1 7.8
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