High Fiber = Results

Here’s a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Recommended fiber amounts for women is 21 to 25 grams a day and for men is 30 to 38 grams a day.

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup                  8.0
Pear, with skin 1 medium       5.1
Apple, with skin 1 medium     4.4
Figs, dried 2 medium             3.7
Blueberries 1 cup                  3.5
Strawberries 1 cup                3.3
Banana 1 medium                  3.1
Orange 1 medium                  3.1
Raisins 1.5-ounce box           1.6

Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup                  6.3
Barley, pearled, cooked 1 cup                              6.0
Oat bran muffin 1 medium                                     5.2
Bran flakes 3/4 cup                                              5.1
Oatmeal, regular cooked 1 cup                            4.0
Popcorn, air-popped 3 cups                                3.6
Brown rice, cooked 1 cup                                   3.5
Bread, rye 1 slice                                                1.9
Bread, whole-wheat or multigrain 1 slice             1.9

Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup                                       16.3
Lentils, cooked 1 cup                                            15.6
Black beans, cooked 1 cup                                   15.0
Lima beans, cooked 1 cup                                     13.2
Baked beans, vegetarian, canned, cooked 1 cup    10.4
Sunflower seeds, hulled 1/4 cup                             3.6
Almonds 1 ounce (22 nuts)                                    3.3
Pistachio nuts 1 ounce (49 nuts)                            2.9
Pecans 1 ounce (19 halves)                                  2.7
Edamame, shelled, cooked 1 cup                         3.0

Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium                    10.3
Peas, cooked 1 cup                                    8.8
Broccoli, boiled 1 cup                                 5.1
Turnip greens, boiled 1 cup                         5.0
Sweet corn, cooked 1 cup                          4.6
Brussels sprouts, cooked 1 cup                  4.1
Potato, with skin, baked 1 medium             4.0
Tomato paste 1/4 cup                                2.7
Carrot, raw 1 medium                               1.7

*Fiber content can vary between brands.

Taken from: http://www.mayoclinic.com/health/high-fiber-foods/NU00582