The following high fiber sources are specifically ranked for fiber content. The
"A" category is the highest, with over 7 grams of fiber per serving.
"B" is next with 3 grams or more. And "C" fiber foods have less than 3 grams. For more details on high fiber foods, go to the high fiber foods list.
Category
A of Fiber Rich Foods(more than 7 grams/serving)"B" is next with 3 grams or more. And "C" fiber foods have less than 3 grams. For more details on high fiber foods, go to the high fiber foods list.
|
FOODS HIGH IN FIBER
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Avocado
|
1 medium
|
11.84
|
|
Black beans, cooked
|
1 cup
|
14.92
|
|
Bran cereal
|
1 cup
|
19.94
|
|
Broccoli, cooked
|
1 cup
|
4.50
|
|
Green peas, cooked
|
1 cup
|
8.84
|
|
Kale, cooked
|
1 cup
|
7.20
|
|
Kidney beans, cooked
|
1 cup
|
13.33
|
|
Lentils, cooked
|
1 cup
|
15.64
|
|
Lima beans, cooked
|
1 cup
|
13.16
|
|
Navy beans, cooked
|
1 cup
|
11.65
|
|
Oats, dry
|
1 cup
|
12.00
|
|
Pinto beans, cooked
|
1 cup
|
14.71
|
|
Split peas, cooked
|
1 cup
|
16.27
|
|
Raspberries
|
1 cup
|
8.34
|
|
Rice, brown, uncooked
|
1 cup
|
7.98
|
|
Soybeans, cooked
|
1 cup
|
7.62
|
Category B of Fiber Rich Foods (more than 3 grams/serving)
|
FOODS HIGH IN FIBER
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Almonds
|
1 oz.
|
4.22
|
|
Apple, w/ skin
|
1 medium
|
5.00
|
|
Banana
|
1 medium
|
3.92
|
|
Blueberries
|
1 cup
|
4.18
|
|
Cabbage, cooked
|
1 cup
|
4.20
|
|
Cauliflower, cooked
|
1 cup
|
3.43
|
|
Corn, sweet
|
1 cup
|
4.66
|
|
Figs, dried
|
2 medium
|
3.74
|
|
Flax seeds
|
3 tsp.
|
6.97
|
|
Garbanzo beans, cooked
|
1 cup
|
5.80
|
|
Grapefruit
|
1/2 medium
|
6.12
|
|
Green beans, cooked
|
1 cup
|
3.95
|
|
Olives
|
1 cup
|
4.30
|
|
Oranges, navel
|
1 medium
|
3.40
|
|
Papaya
|
1 each
|
5.47
|
|
Pasta, whole wheat
|
1 cup
|
6.34
|
|
Peach, dried
|
3 pcs.
|
3.18
|
|
Pear
|
1 medium
|
5.08
|
|
Pistachio nuts
|
1 oz.
|
3.10
|
|
Potato, baked w/ skin
|
1 medium
|
4.80
|
|
Prunes
|
1/4 cup
|
3.02
|
|
Pumpkin seeds
|
1/4 cup
|
4.12
|
|
Sesame seeds
|
1/4 cup
|
4.32
|
|
Spinach, cooked
|
1 cup
|
3.98
|
|
Strawberries
|
1 cup
|
5.94
|
|
Sweet potato, cooked
|
1 cup
|
3.68
|
|
Swiss chard, cooked
|
1 cup
|
5.04
|
|
Winter squash
|
1 cup
|
5.74
|
|
Yam, cooked cubes
|
1 cup
|
5.30
|
Category
C of Fiber Rich Foods (less than 3 grams/serving)
|
FOODS HIGH IN FIBER
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Apricots
|
3 medium
|
0.98
|
|
Apricots, dried
|
5 pieces
|
2.89
|
|
Asparagus, cooked
|
1 cup
|
2.88
|
|
Beets, cooked
|
1 cup
|
2.85
|
|
Bread, whole wheat
|
1 slice
|
2.00
|
|
Brussels sprouts, cooked
|
1 cup
|
2.84
|
|
Cantaloupe, cubes
|
1 cup
|
1.28
|
|
Carrots, raw
|
1 medium
|
2.00
|
|
Cashews
|
1 oz.
|
1.00
|
|
Celery
|
1 stalk
|
1.02
|
|
Collard greens, cooked
|
1 cup
|
2.58
|
|
Cranberries
|
1/2 cup
|
1.99
|
|
Cucumber, sliced w/ peel
|
1 cup
|
0.83
|
|
Eggplant, cooked cubes
|
1 cup
|
2.48
|
|
Kiwifruit
|
1 each
|
2.58
|
|
Mushrooms, raw
|
1 cup
|
1.36
|
|
Mustard greens, cooked
|
1 cup
|
2.80
|
|
Onions, raw
|
1 cup
|
2.88
|
|
Peanuts
|
1 oz.
|
2.30
|
|
Peach
|
1 medium
|
2.00
|
|
Peppers, sweet
|
1 cup
|
2.62
|
|
Pineapple
|
1 cup
|
1.86
|
|
Plum
|
1 medium
|
1.00
|
|
Raisins
|
1.5 oz box
|
1.60
|
|
Romaine lettuce
|
1 cup
|
0.95
|
|
Summer squash, cooked
|
1 cup
|
2.52
|
|
Sunflower seeds
|
1/4 cup
|
3.00
|
|
Tomato
|
1 medium
|
1.00
|
|
Walnuts
|
1 oz.
|
2.98
|
|
Zucchini, cooked
|
1 cup
|
2.63
|
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