Version July 2025
| Food | Serving | Grams of fiber |
| Fruits | ||
| Apple (with skin) | 1 medium apple | 4.4 g |
| Avocado | 1/2 cup | 5.0 g |
| Banana | 1 medium banana | 3.1 g |
| Blueberries | 1 cup | 3.6 g |
| Oranges | 1 orange | 3.1 g |
| Pear (with skin) | 1 medium pear | 5.5 g |
| Prunes | 1 cup (pitted) | 12.4 g |
| Raspberries | 1 cup | 8.0 g |
| Strawberries | 1/2 cup | 2.0 g |
| Juices | ||
| Apple (unsweetened, with added ascorbic acid) | 1 cup | 0.5 g |
| Grapefruit (white, canned, sweetened) | 1 cup | 0.2 g |
| Grape (unsweetened, with added ascorbic acid) | 1 cup | 0.5 g |
| Orange (with pulp) | 1 cup | 0.7 g |
| Prune | 1 cup | 2.6 g |
| Vegetables | ||
| Cooked | ||
| 1/2 cup (sliced) | 2.3 g |
| 1/2 cup | 2.0 g |
| 1 cup | 4.0 g |
| 1 cup | 8.8 g |
| 1 medium potato | 3.8 g |
| Raw | ||
| 1/2 cup | 2.6 g |
| 1 cup | 2.0 g |
| 1 cucumber | 1.5 g |
| 1 cup (shredded) | 0.5 g |
| 1 cup | 0.7 g |
| 1 medium tomato | 1.5 g |
| Legumes | ||
| 1/2 cup | 5.6 g |
| 1/2 cup | 7.5 g |
| 1/2 cup | 6.2 g |
| 1/2 cup | 5.7 g |
| 1/2 cup | 7.8 g |
| 1/2 cup | 6.6 g |
| 1/2 cup | 9.5 g |
| Breads, pastas, flours | ||
| Bran muffins | 1 medium muffin | 5.2 g |
| Bread (rye) | 1 slice | 2.0 g |
| Bread (white) | 1 slice | 0.6 g |
| Bread (whole wheat) | 1 slice | 1.9 g |
| Bulgur (cooked) | 1/2 cup | 4.1 g |
| Cracker (rye wafers) | 2 crackers | 5.0 g |
| Oatmeal (cooked) | 1 cup | 4.0 g |
| Pasta and rice (cooked) | ||
| 1 cup | 2.5 g |
| 1 cup | 3.5 g |
| 1 cup | 0.6 g |
| 1 cup | 2.5 g |
| 1 cup | 5.4 g |
| Pearl barley (cooked) | 1 cup | 6.0 g |
| Popcorn (air popped) | 3 cups | 3.6 g |
| Breakfast cereals* | ||
| Bran flakes | 3/4 cup | 5.5 g |
| "High-fiber" cereals | 1/2 cup | 14 g |
| Instant oatmeal | 1 pouch (43 g) | 3.0 g |
| Other cereals | 1/2 cup | 3.0 to 7.5 g |
| Nuts | ||
| Almonds | 1/2 cup | 8.7 g |
| Peanuts | 1/2 cup | 7.9 g |
The exact amount of fiber in a food depends on the specific product and brand. To learn how much fiber and other nutrients are in different foods, visit the United States Department of Agriculture FoodData Central website.
