Best Sources of Fiber

Food

Serving Size

Fiber Grams

Spinach

1/2 Cup Boiled

2

Boston Brown Bread

1 Slice

2.1

Carrot

1 Average Raw

2.3

Cheerios

1 1/4 Cup

2.5

Kiwi Fruit

1 Medium

2.6

Acorn Squash

1/2 Cup Baked

2.9

Corn on the Cob

1 Small Roasted Ear

2.9

Whole Wheat Bread

1 Slice

3

Apple With Skin

1 Medium

3

Orange

1 Medium

3.1

Pistachio Nuts

1 Ounce, Hulled

3.1

Sweet Potato

1 Small, Baked

3.4

Brussel Sprouts

1/2 Cup, Boiled

3.4

Chestnuts

1 Ounce, Hulled

3.7

Pumpkin Seeds

1 Ounce, Hulled

3.9

Strawberries

1 Cup, Fresh

3.9

Raisins

1/2 Cup

3.9

Oatmeal

1 Cup

4

Pine Nuts

1 Ounce, Dried

4.1

Bulgar Wheat

1/2 Cup, Cooked

4.1

40% Bran Flakes

2/3 Cup

4.3

Artichoke Hearts

1/2 Cup, Boiled

4.4

Coconut

1 Ounce, Flaked

4.7

Navy Beans

1/2 Cup, Cooked

4.9

Guava

1 Fresh

4.9

Raisin Bran

3/4 Cup

5.3

Dried Apples

10 Dried Rings

5.6

Baby Lima Beans

1/2 Cup Cooked

6.6

Refried Beans

1/2 Cup, Canned

6.7

Blackberries

1 Cup, Fresh

7.2

Cowpeas

1/2 Cup Cooked

8.3

100% Bran

1/2 Cup

8.4

All-Bran Cereal

1/3 Cup

8.6

Baked Beans

1/2 Cup, Cooked

10

Dried Figs

3 Medium, Dried

10

Prunes

1 Cup

11

Pears

5 Dried Halves

11.5

Fiber

1/2 Cup

11.9

Wheat Bran

1/2 Cup

12.3

Pearled Barley

1/2 Cup

12.3

 Click here to learn more about fiber.