High Fiber Food Chart Ranking Fiber Sources
By choosing more fruit, vegetables, whole grains, nuts and beans from this high fiber food chart and the list of high fiber foods, you can lower cholesterol and reduce your risk of heart disease, constipation, hemorrhoids, diverticulitis, colon cancer, high blood sugar, diabetes and obesity.
The be healthy, you need 30 to 40 grams of fiber a day. The average person only gets around 10. That's just 1/3 of the optimum. Studies show only about 5% of the population eat the recommended amount.
So let's get busy with the ABC's of high fiber foods.
The following fiber sources are specifically ranked for fiber content. The "A" category is the highest, with over 7 grams per serving. "B" is next with 3 or more. And "C" foods have less than 3 grams. For more detailed information, go to the list of high fiber foods with fiber content.
High Fiber Food Chart
Category A (more than 7 grams per serving)
| FOOD | 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 (more than 3 grams per serving)
| FOOD | 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 (less than 3 grams per serving)
| FOOD | 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 |
Learning your ABCs for fiber sources is just the first step. Next, you need to use this high fiber food chart to put more high fiber foods into your life.
Articles you may also enjoy:
Best Foods to Eat for Great Health
The Glycemic Diet of Low Glycemic Foods
Unhealthy Food to Avoid & Foods Not to Eat
Vegetables List with Vegetable Nutrition Facts
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