| Food | Fiber (g/100 g) | Fiber (g/serving) |
|---|---|---|
| Fruits | ||
| Apple (without skin) | 2.1 | 2.9/1 medium-sized apple |
| Apple (with skin) | 2.5 | 3.5/1 medium-sized apple |
| Apricot (fresh) | 1.7 | 1.8/3 apricots |
| Apricot (dried) | 8.1 | 10.5/1 cup |
| Banana | 2.1 | 2.5/1 banana |
| Blueberries | 2.7 | 3.9/1 cup |
| Cantaloupe | 1.0 | 2.7/half edible portion |
| Cherries, sweet | 1.2 | 1.2/15 cherries |
| Dates | 7.6 | 13.5/1 cup (chopped) |
| Grapefruit | 1.3 | 1.6/half edible portion |
| Grapes | 1.3 | 2.6/10 grapes |
| Oranges | 2.0 | 2.6/1 orange |
| Peach (with skin) | 2.1 | 2.1/1 peach |
| Peach (without skin) | 1.4 | 1.4/1 peach |
| Pear (with skin) | 2.8 | 4.6/1 pear |
| Pear (without skin) | 2.3 | 3.8/1 pear |
| Pineapple | 1.4 | 2.2/1 cup (diced) |
| Plums, damsons | 1.7 | 1.7/3 plums |
| Prunes | 11.9 | 11.9/11 dried prunes |
| Raisins | 8.7 | 2.2/packet |
| Raspberries | 5.1 | 6.3/1 cup |
| Strawberries | 2.0 | 3.0/1 cup |
| Watermelon | 0.3 | 1.3/4 × 8-inch wedge |
| Juices | ||
| Apple | 0.3 | 0.74/1 cup |
| Grapefruit | 0.4 | 1.0/1 cup |
| Grape | 0.5 | 1.3/1 cup |
| Orange | 0.4 | 1.0/1 cup |
| Papaya | 0.6 | 1.5/1 cup |
| Vegetables | ||
| Cooked | ||
| Asparagus, cut | 1.5 | 1.5/7 spears |
| Beans, string, green | 2.6 | 3.4/1 cup |
| Broccoli | 2.8 | 5.0/1 stalk |
| Brussels sprouts | 3.0 | 4.6/7-8 sprouts |
| Cabbage, red | 2.0 | 2.9/1 cup (cooked) |
| Cabbage, white | 2.0 | 2.9/1 cup (cooked) |
| Carrots | 3.0 | 4.6/1 cup |
| Cauliflower | 1.7 | 2.1/1 cup |
| Corn, canned | 2.8 | 4.5/1 cup |
| Kale leaves | 2.6 | 2.9/1 cup (cooked) |
| Parsnip | 3.5 | 5.4/1 cup (cooked) |
| Peas | 4.5 | 7.2/1 cup (cooked) |
| Potato (without skin) | 1.0 | 1.4/1 boiled |
| Potato (with skin) | 1.7 | 2.3/1 boiled |
| Spinach | 2.3 | 4.1/1 cup (raw) |
| Squash, summer | 1.6 | 3.4/1 cup (cooked,diced) |
| Sweet potatoes | 2.4 | 2.7/1 baked(5 × 2 inches) |
| Turnip | 2.2 | 3.4/1 cup(cooked, diced) |
| Zucchini | 2.0 | 4.2/1 cup(cooked, diced) |
| Raw | ||
| Bean sprout, soy | 2.6 | 2.6/1 cup |
| Celery, diced | 1.5 | 3.7/1 large stalk |
| Cucumber | 0.8 | 0.2/6–8 slices with skin |
| Lettuce, sliced | 1.5 | 2.0/1 wedge iceberg |
| Mushrooms, sliced | 2.5 | 0.8/half cup (sliced) |
| Onions, sliced | 1.3 | 1.3/1 cup |
| Peppers, green, sliced | 1.3 | 1.0/1 pod |
| Tomato | 1.5 | 1.8/1 tomato |
| Spinach | 4.0 | 8.0/1 cup (chopped) |
| Legumes | ||
| Baked beans, tomato sauce | 7.3 | 18.6/1 cup |
| Dried peas, cooked | 4.7 | 4.7/half cup (cooked) |
| Kidney beans, cooked | 7.9 | 7.4/half cup (cooked) |
| Lima beans, cooked/canned | 5.4 | 2.6/half cup (cooked) |
| Lentils, cooked | 3.7 | 1.9/half cup (cooked) |
| Navy beans, cooked | 6.3 | 3.1/half cup (cooked) |
| Breads, pastas, and flours | ||
| Bagels | 1.1 | 1.1/half bagel |
| Bran muffins | 6.3 | 6.3/muffin |
| Cracked wheat | 4.1 | 4.1/slice |
| Crisp bread, rye | 14.9 | |
| Crisp bread, wheat | 12.9 | |
| French bread | 2.0 | 0.67/slice |
| Italian bread | 1.0 | 0.33/slice |
| Mixed grains | 3.7 | |
| Oatmeal | 2.2 | 5.3/1 cup |
| Pita bread (5 inches) | 0.9 | |
| Pumpernickel bread | 3.2 | 1.0/slice |
| Raisin bread | 2.2 | 0.55/slice |
| White bread | 2.2 | 0.55/slice |
| Whole-wheat bread | 5.7 | 1.66/slice |
| Pasta and rice—cooked | ||
| Macaroni | 0.8 | 1.0/1 cup (cooked) |
| Rice, brown | 1.2 | 2.4/1 cup (cooked) |
| Rice, polished | 0.3 | 0.6/1 cup (cooked) |
| Spaghetti (regular) | 0.8 | 1.0/1 cup (cooked) |
| Spaghetti (whole wheat) | 2.8 | 3.0/1cup (cooked) |
| Flours and grains | ||
| Bran, corn | 62.2 | 18.7/oz |
| Bran, oat | 27.8 | 8.3/oz |
| Bran, wheat | 41.2 | 12.4/oz |
| Rolled oats | 5.7 | 13.7/1 cup (cooked) |
| Rye flour (72%) | 4.5 | 5.2/1 cup |
| Rye flour (100%) | 12.8 | 15.4/1 cup |
| Wheat flour | ||
| Whole meal (100%) | 8.9 | 10.6/1 cup |
| Brown (85%) | 7.3 | 8.8/1 cup |
| White (72%) | 2.9 | 2.9/1 cup |
| Nuts | ||
| Almonds | 7.2 | 3.6/half cup (slivered) |
| Peanuts | 8.1 | 11.7/1 cup |
| Filberts | 6.0 | 2.8/half cup |
| Dietary fiber values are averages compiled from literature sources. | ||
Source of Table: Gastroenterology, Volume 118, Issue 6, 1235-1257. AGA technical review: Impact of dietary fiber on colon cancer occurrence
