Amount of fiber in different foods

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
Carrots	1/2 cup (sliced)	2.3 g
Corn	1/2 cup	2.0 g
Green beans	1 cup	4.0 g
Peas	1 cup	8.8 g
Potato (baked, with skin)	1 medium potato	3.8 g
Raw
Broccoli	1/2 cup	2.6 g
Celery	1 cup	2.0 g
Cucumber (with peel)	1 cucumber	1.5 g
Lettuce	1 cup (shredded)	0.5 g
Spinach	1 cup	0.7 g
Tomato	1 medium tomato	1.5 g
Legumes
Baked beans (canned, no salt added)	1/2 cup	5.6 g
Black beans (cooked)	1/2 cup	7.5 g
Chickpeas (cooked)	1/2 cup	6.2 g
Kidney beans (canned)	1/2 cup	5.7 g
Lentils (boiled)	1/2 cup	7.8 g
Lima beans (canned)	1/2 cup	6.6 g
Navy beans (cooked)	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)
Macaroni	1 cup	2.5 g
Rice (brown)	1 cup	3.5 g
Rice (white)	1 cup	0.6 g
Spaghetti (regular)	1 cup	2.5 g
Spaghetti (whole wheat)	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

There are 2 kinds of fiber:

"Soluble fiber" is found in fruits, oats, barley, beans, and peas. It can help heart health, including lowering cholesterol.
"Insoluble fiber" is found in wheat, rye, and other grains. It can help with constipation.

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.

* Ready-to-eat breakfast cereals have a wide range of fiber content. Types with high fiber content typically include bran (wheat or oat) and/or oat fiber. Check the nutrition label of each brand for actual fiber content.

Data from: USDA FoodData Central. Available at: https://fdc.nal.usda.gov (Accessed on December 6, 2024).

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Amount of fiber in different foods