Foods Rich in Dietary Fiber

Last updated on August 21st, 2018 at 09:37 pm

As a general rule, all plant foods contain variable quantities of dietary fiber, both soluble and unsoluble, with leaf vegetables typically containing more unsoluble fiber, and starchy plants and legumes containing more soluble fiber.

Foods rich in fiber, image source: mnn.com

Here’s a handy list of common high-fiber foods, compiled from the USDA National Nutrient Database, to help you find high-fiber alternatives at a glance.

Foods Rich in Dietary Fiber Chart

  • one-half cup cooked navy beans – 9.5 g
  • one-half cup baked beans, canned – 9 g
  • one-half cup cooked lentils – 7.8 g
  • one-half cup cooked black beans – 7.5 g
  • one-half cup dates – 7.1 g
  • one cup raisin bran cereal – 7 g
  • one-half cup cooked kidney beans – 6.5 g
  • one-half cup cooked lima beans – 6.7 g
  • one-half cup canned tomato paste – 5.9 g
  • one-half cup cooked garbanzo beans – 6.2 g
  • one-half cup bean with ham soup – 5.6 g
  • one-half cup frozen red raspberries – 5.5 g
  • one medium bran muffin – 5 g
  • one-half Asian pear – 5 g
  • one-half cup cooked artichoke – 4.5 g
  • one-half cup frozen peas, cooked – 4.4 g
  • one cup oatmeal – 4 g
  • one-half cup frozen mixed vegetables, cooked – 4 g
  • one-half cup raw blackberries – 3.8 g
  • one-half cup canned pumpkin – 3.5 g
  • one-half cup cooked whole-wheat spaghetti – 3.4 g
  • 24 almonds – 3.3 g
  • one apple with skin – 3.3 g
  • one-half cup cooked barley 3 g
  • one cup broccoli – 2.4 g
  • one red sweet pepper – 2.4 g
  • one nectarine – 2.3 g
  • 28 peanuts – 2.3 g
  • one slice whole grain bread – 2 g
  • 15 walnut halves – 2 g

A more useful version of lists of high-fiber foods has been compiled by Worlds’ Healthiest Foods, with a handy food rating system, based on the nutrient (fiber) density of the item: each food is ranked as either an excellent, very good, or good source of fiber.

The table also contains the serving size used to calculate the nutrient composition, the total calories in that serving, the average amount of calories contained in a standard serving size for that food, the percentage of the recommended daily value (DV%) and the nutrient density.

Most of the ratings follow the government standards for food labeling that are found in the FDA‘s Reference Values for Nutrition Labeling.

Foods Rich in Dietary Fiber Chart

Food Serving
Size
Cals Amount
(g)
DV
(%)
Nutrient
Density
World’s
Healthiest
Foods Rating
Cinnamon, ground 2 tsp 11.8 2.48 9.9 15.1 very good
Turnip greens, cooked 1 cup 28.8 5.04 20.2 12.6 excellent
Basil, dried, ground 2 tsp 7.5 1.20 4.8 11.5 good
Coriander seeds 2 tsp 9.9 1.40 5.6 10.2 very good
Oregano, dried, ground 2 tsp 9.2 1.28 5.1 10.1 very good
Raspberries 1 cup 60.3 8.34 33.4 10.0 excellent
Thyme, dried, ground 2 tsp 7.9 1.08 4.3 9.8 good
Mustard greens, boiled 1 cup 21.0 2.80 11.2 9.6 excellent
Rosemary, dried 2 tsp 7.3 0.92 3.7 9.1 good
Romaine lettuce 2 cup 15.7 1.90 7.6 8.7 very good
Cauliflower, boiled 1 cup 28.5 3.35 13.4 8.5 excellent
Collard greens, boiled 1 cup 49.4 5.32 21.3 7.8 excellent
Broccoli, steamed 1 cup 43.7 4.68 18.7 7.7 excellent
Cloves, dried, ground 2 tsp 14.2 1.52 6.1 7.7 very good
Celery, raw 1 cup 19.2 2.04 8.2 7.7 very good
Swiss chard, boiled 1 cup 35.0 3.68 14.7 7.6 excellent
Cabbage, shredded, boiled 1 cup 33.0 3.45 13.8 7.5 very good
Spinach, boiled 1 cup 41.4 4.32 17.3 7.5 very good
Chili pepper, dried 2 tsp 25.5 2.64 10.6 7.5 very good
Black pepper 2 tsp 10.9 1.12 4.5 7.4 good
Fennel, raw, sliced 1 cup 27.0 2.70 10.8 7.2 very good
Green beans, boiled 1 cup 43.8 4.00 16.0 6.6 very good
Eggplant, cooked, cubes 1 cup 27.7 2.48 9.9 6.4 very good
Cayenne pepper, dried 2 tsp 11.2 0.96 3.8 6.2 good
Cranberries 0.50 cup 23.3 1.99 8.0 6.2 very good
Strawberries 1 cup 43.2 3.31 13.2 5.5 very good
Bell peppers, red, raw, slices 1 cup 24.8 1.84 7.4 5.3 very good
Winter squash, baked, cubes 1 cup 80.0 5.74 23.0 5.2 very good
Kale, boiled 1 cup 36.4 2.60 10.4 5.1 very good
Split peas, cooked 1 cup 231.3 16.27 65.1 5.1 very good
Summer squash, cooked, slices 1 cup 36.0 2.52 10.1 5.0 very good
Carrots, raw 1 cup 52.5 3.66 14.6 5.0 very good
Lentils, cooked 1 cup 229.7 15.64 62.6 4.9 very good
Brussel sprouts, boiled 1 cup 60.8 4.06 16.2 4.8 very good
Asparagus, boiled 1 cup 43.2 2.88 11.5 4.8 very good
Black beans, cooked 1 cup 227.0 14.96 59.8 4.7 very good
Green peas, boiled 1 cup 134.4 8.80 35.2 4.7 very good
Pinto beans, cooked 1 cup 234.3 14.71 58.8 4.5 very good
Cucumbers, slices, with peel 1 cup 13.5 0.83 3.3 4.4 good
Lima beans, cooked 1 cup 216.2 13.16 52.6 4.4 very good
Turmeric, powder 2 tsp 16.0 0.96 3.8 4.3 good
Flaxseeds 2 tbs 95.3 5.41 21.6 4.1 very good
Kiwifruit 1 each 46.4 2.58 10.3 4.0 very good
Wheat, bulgur, cooked 1 cup 151.1 8.19 32.8 3.9 very good
Tomato, ripe 1 cup 37.8 1.98 7.9 3.8 very good
Oranges 1 each 61.6 3.13 12.5 3.7 very good
Kidney beans, cooked 1 cup 224.8 11.33 45.3 3.6 very good
Barley, cooked 1 cup 270.0 13.60 54.4 3.6 very good
Apricots 1 each 16.8 0.84 3.4 3.6 good
Blueberries 1 cup 81.2 3.92 15.7 3.5 very good
Onions, raw 1 cup 60.8 2.88 11.5 3.4 very good
Garbanzo beans (chickpeas), cooked 1 cup 269.0 12.46 49.8 3.3 good
Papaya 1 each 118.6 5.47 21.9 3.3 good
Apples 1 each 81.4 3.73 14.9 3.3 good
Grapefruit 0.50 each 36.9 1.69 6.8 3.3 good
Beets, Boiled 1 cup 74.8 3.40 13.6 3.3 good
Navy beans, cooked 1 cup 258.4 11.65 46.6 3.2 good
Figs, fresh 8 oz-wt 167.8 7.48 29.9 3.2 good
Rye, whole grain, uncooked 0.33 cup 188.7 8.22 32.9 3.1 good
Pear 1 each 97.9 3.98 15.9 2.9 good
Soybeans, cooked 1 cup 297.6 10.32 41.3 2.5 good
Yam (Dioscorea species), cubed, cooked 1 cup 157.8 5.30 21.2 2.4 good
Sweet potato, baked, with skin 1 each 95.4 3.14 12.6 2.4 good
Avocado, slices 1 cup 235.1 7.30 29.2 2.2 good
Mustard seeds 2 tsp 35.0 1.08 4.3 2.2 good
Spelt grains, cooked 4 oz-wt 144.0 4.40 17.6 2.2 good
Prunes 0.25 cup 101.6 3.02 12.1 2.1 good
Buckwheat, cooked 1 cup 154.6 4.54 18.2 2.1 good
Shiitake mushrooms, raw 8 oz-wt 87.2 2.49 10.0 2.1 good
Olives 1 cup 154.6 4.30 17.2 2.0 good
Oats, whole grain, cooked 1 cup 145.1 3.98 15.9 2.0 good
Plum 1 each 36.3 0.99 4.0 2.0 good
Crimini mushrooms, raw 5 oz-wt 31.2 0.85 3.4 2.0 good
Miso 1 oz 70.8 1.86 7.4 1.9 good
Banana 1 each 108.6 2.83 11.3 1.9 good
Corn, yellow, cooked 1 cup 177.1 4.60 18.4 1.9 good
Pineapple 1 cup 76.0 1.86 7.4 1.8 good
Cantaloupe, cubes 1 cup 56.0 1.28 5.1 1.6 good
Potato, baked, with skin 1 cup 133.0 2.93 11.7 1.6 good
Sesame seeds 0.25 cup 206.3 4.24 17.0 1.5 good

 

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Foods Rich in Dietary Fiber recommendations

Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

 

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The recommendations for fiber consumption are 30 to 38 grams (1 oz to 1.3 oz) a day for men and 25 grams a day (0.8 oz) for women between 18 and 50 years old.

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