High fiber food chart.

The high fiber food chart below is as easy to use as ABC. And the ABC ranking for the fiber sources provides you with simple guidelines.

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.

To 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.


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.

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