Good Sources - Dietary Fiber

Macronutrients

Vitamins

Minerals

Food

Serving Size

Dietary Fiber (g)

corn bran, crude

3 tbsp (14.3g)

11.3 (45%)

artichoke (cooked)

1 medium (120g)

10.3 (41%)

pear, Asian

1 fruit (275g)

9.9 (40%)

navy beans

1/2 cup (91g)

9.6 (38%)

yellow bean

1/2 cup (88.5g)

9.2 (37%)

sapodilla

1 fruit (170g)

9.0 (36%)

cranberry (roman) beans

1/2 cup (88.5g)

8.8 (35%)

adzuki beans

1/2 cup (115g)

8.4 (34%)

french beans

1/2 cup (88.5g)

8.3 (33%)

peas, split

1/2 cup (98g)

8.1 (32%)

barley, hulled

1/4 cup (46g)

8.0 (32%)

barley, pearled (raw)

1/4 cup (50g)

7.8 (31%)

lentils

1/2 cup (99g)

7.8 (31%)

mung beans

1/2 cup (101g)

7.7 (31%)

pinto beans

1/2 cup (85.5g)

7.7 (31%)

rye flour, dark

1/4 cup (32g)

7.6 (30%)

black beans

1/2 cup (86g)

7.5 (30%)

soybeans, green (raw)

1/4 cup (64g)

7.07 (28%)

lima beans, baby

1/2 cup (91g)

7.0 (28%)

artichoke (raw)

1 medium (128g)

6.9 (28%)

kidney beans (canned)

1/2 cup (128g)

6.8 (27%)

sugar-apple

1 fruit (155g)

6.8 (27%)

navy beans (canned)

1/2 cup (131g)

6.7 (27%)

lima beans, large

1/2 cup (94g)

6.6 (26%)

bulgur (dry)

1/4 cup (35g)

6.4 (26%)

great northern beans (canned)

1/2 cup (131g)

6.4 (26%)

rye

1/4 cup (42.25g)

6.4 (26%)

cloud ears fungus (dried)

2 pieces (9g)

6.3 (25%)

mammy-apple

1/4 fruit (211.5g)

6.3 (25%)

chickpeas (garbanzo beans)

1/2 cup (82g)

6.2 (25%)

great northern beans

1/2 cup (88.5g)

6.2 (25%)

wheat bran, crude

1/4 cup (14.5g)

6.2 (25%)

wheat, hard red spring

1/4 cup (48g)

5.9 (24%)

wheat, hard red winter

1/4 cup (48g)

5.9 (24%)

wheat, hard white

1/4 cup (48g)

5.9 (24%)

kidney beans

1/2 cup (88.5g)

5.7 (23%)

refried beans, vegetarian

1/2 cup (121g)

5.7 (23%)

cowpeas (black-eyed peas)

1/2 cup (85.5g)

5.6 (22%)

passion-fruit

3 fruit (54g)

5.6 (22%)

pigeon peas

1/2 cup (84g)

5.6 (22%)

pomegranate

1/2 fruit (141g)

5.6 (22%)

pear

1 fruit (178g)

5.5 (22%)

pinto beans (canned)

1/2 cup (120g)

5.5 (22%)

breadfruit

1/2 cup (110g)

5.4 (22%)

chickpeas (canned)

1/2 cup (120g)

5.3 (21%)

wheat, soft white

1/4 cup (42g)

5.3 (21%)

baked beans (1) (canned)

1/2 cup (127g)

5.2 (21%)

pumpkin/squash seeds, whole (roasted)

1 oz (28.35g)

5.2 (21%)

soursop

1/4 fruit (156.25g)

5.2 (21%)

soybeans, mature seeds (cooked)

1/2 cup (86g)

5.2 (21%)

wheat, soft red winter

1/4 cup (42g)

5.2 (21%)

elderberries

1/2 cup (72.5g)

5.1 (20%)

wasabi, root (raw)

1/2 cup (65g)

5.1 (20%)

horseradish-tree, pods (cooked)

1 cup (118g)

5.0 (20%)

soy nuts (roasted)

1 oz (28.35g)

5.0 (20%)

kumquats

4 fruit (76g)

4.9 (20%)

pinto beans, immature seeds (cooked)

2 oz (56.8g)

4.9 (20%)

fava beans (canned)

1/2 cup (128g)

4.7 (19%)

mamey sapote

1/2 cup (87.5g)

4.7 (19%)

spelt (uncooked)

1/4 cup (43.5g)

4.7 (19%)

triticale flour, whole grain

1/4 cup (32.5g)

4.7 (19%)

durian

1/2 cup (121.5g)

4.6 (18%)

fava beans

1/2 cup (85g)

4.6 (18%)

rice bran, crude

3 tbsp (22.13g)

4.6 (18%)

soy flour, defatted

1/4 cup (26.25g)

4.6 (18%)

lima beans, immature seeds

1/2 cup (85g)

4.5 (18%)

peanut flour, defatted

1 oz (28.35g)

4.5 (18%)

peanut flour, low fat

1 oz (28.35g)

4.5 (18%)

pink beans

1/2 cup (84.5g)

4.5 (18%)

squash, winter, acorn (baked)

1/2 cup (102.5g)

4.5 (18%)

apple (with skin)

1 fruit (182g)

4.4 (18%)

peas, green (cooked)

1/2 cup (80g)

4.4 (18%)

peas, green (frozen, cooked)

1/2 cup (80g)

4.4 (18%)

soybeans, mature seeds (raw)

1/4 cup (46.5g)

4.3 (17%)

buckwheat

1/4 cup (42.5g)

4.2 (17%)

buckwheat groats (roasted, dry)

1/4 cup (41g)

4.2 (17%)

kamut (uncooked)

1/4 cup (46.5g)

4.2 (17%)

millet (raw)

1/4 cup (50g)

4.2 (17%)

bulgur (cooked)

1/2 cup (91g)

4.1 (16%)

cowpeas, immature seeds

1/2 cup (82.5g)

4.1 (16%)

figs (dried)

5 figs (42g)

4.1 (16%)

oats

1/4 cup (39g)

4.1 (16%)

popcorn, air-popped

1 oz (28.35g)

4.1 (16%)

popcorn, microwave, low fat and sodium

1 oz (28.35g)

4.0 (16%)

potato, russet (baked, with skin)

1 medium (173g)

4.0 (16%)

loganberries (frozen)

1/2 cup (73.5g)

3.9 (16%)

sweet potato (raw)

1 medium (130g)

3.9 (16%)

teff (uncooked)

1/4 cup (48.25g)

3.9 (16%)

blackberries

1/2 cup (72g)

3.8 (15%)

blackberries (frozen)

1/2 cup (75.5g)

3.8 (15%)

potato (baked, with skin)

1 medium (173g)

3.8 (15%)

soybeans, green (cooked)

1/2 cup (90g)

3.8 (15%)

spelt (cooked)

1/2 cup (97g)

3.8 (15%)

sweet potato, without skin (cooked)

1 medium (151g)

3.8 (15%)

sweet potato (baked, with skin)

1 medium (114g)

3.8 (15%)

barley flour

1/4 cup (37g)

3.7 (15%)

cherries, sweet (canned)

1 cup (248g)

3.7 (15%)

nance (frozen)

15 fruit (49g)

3.7 (15%)

prickly pear

1 fruit (103g)

3.7 (15%)

coconut meat (raw)

1/2 cup shredded (40g)

3.6 (14%)

oat bran (raw)

1/4 cup (23.5g)

3.6 (14%)

almonds (raw)

1 oz (28.35g)

3.5 (14%)

boysenberries (frozen)

1/2 cup (66g)

3.5 (14%)

cherimoya

1/2 fruit (117.5g)

3.5 (14%)

grapes, muscadine

15 grapes (90g)

3.5 (14%)

soy flour, low-fat

1/4 cup (22g)

3.5 (14%)

teff (cooked)

1/2 cup (126g)

3.5 (14%)

kamut (cooked)

1/2 cup (86g)

3.4 (14%)

pasta, corn

1/2 cup (70g)

3.4 (14%)

pear (dried)

1/4 cup (45g)

3.4 (14%)

prune

5 fruit (47.5g)

3.4 (14%)

taro (cooked)

1/2 cup (66g)

3.4 (14%)

Brussels sprouts (raw)

1 cup (88g)

3.3 (13%)

almond butter

2 tbsp (32g)

3.3 (13%)

peach (dried)

1/4 cup (40g)

3.3 (13%)

squash, winter, butternut (baked)

1/2 cup (102.5g)

3.3 (13%)

sunflower seed kernels (toasted)

1 oz (28.35g)

3.3 (13%)

amaranth (uncooked)

1/4 cup (48.25g)

3.2 (13%)

dates (medjool)

2 dates (48g)

3.2 (13%)

gooseberries

1/2 cup (75g)

3.2 (13%)

horseradish-tree, pods (raw)

1 cup (100g)

3.2 (13%)

tangerine (mandarin)

2 fruit (84g)

3.2 (13%)

wheat flour, whole grain

1/4 cup (30g)

3.2 (13%)

yardlong beans

1/2 cup (85.5g)

3.2 (13%)

almonds (dry roasted)

1 oz (28.35g)

3.1 (12%)

banana

1 fruit (118g)

3.1 (12%)

blueberries, wild (frozen)

1/2 cup (70g)

3.1 (12%)

hazelnuts, filberts (blanched)

1 oz (28.35g)

3.1 (12%)

orange

1 fruit (131g)

3.1 (12%)

potato, red (baked, with skin)

1 medium (173g)

3.1 (12%)

spaghetti, whole wheat

1/2 cup (70g)

3.1 (12%)

sunflower seed kernels (dry roasted)

1 oz (28.35g)

3.1 (12%)

almonds (oil roasted)

1 oz (28.35g)

3.0 (12%)

barley, pearled (cooked)

1/2 cup (78.5g)

3.0 (12%)

buckwheat flour, whole-groat

1/4 cup (30g)

3.0 (12%)

corn, yellow, whole kernels

1/4 cup (41.5g)

3.0 (12%)

guava

1 fruit (55g)

3.0 (12%)

persimmon, Japanese

1/2 fruit (84g)

3.0 (12%)

potato (cooked, no skin)

1 medium (167g)

3.0 (12%)

quinoa (uncooked)

1/4 cup (42.5g)

3.0 (12%)

rye flour, medium

1/4 cup (25.5g)

3.0 (12%)

sorghum

1/4 cup (48g)

3.0 (1) (12%)

sunflower seed kernels (oil roasted)

1 oz (28.35g)

3.0 (12%)

barley malt flour

1/4 cup (40.5g)

2.9 (12%)

figs

2 figs (100g)

2.9 (12%)

pistachio nuts (raw)

1 oz (28.35g)

2.9 (12%)

potato, white (baked, with skin)

1 medium (138g)

2.9 (12%)

almonds (blanched)

1 oz (28.35g)

2.8 (11%)

corn, sweet, white (cooked)

1 ear (103g)

2.8 (11%)

dates (deglet noor)

5 dates (35.5g)

2.8 (11%)

flaxseed

1 tbsp (10.3g)

2.8 (11%)

oat bran (cooked)

1/2 cup (109.5)

2.8 (11%)

pistachio nuts (dry roasted)

1 oz (28.35g)

2.8 (11%)

popcorn, oil-popped, unsalted

1 oz (28.35g)

2.8 (11%)

sesame butter, tahini (raw)

2 tbsp (30g)

2.8 (11%)

sesame butter, tahini (roasted)

2 tbsp (30g)

2.8 (11%)

cherries, sour (canned)

1 cup (244g)

2.7 (11%)

cherries, sweet (frozen, sweetened)

1/2 cup (129.5g)

2.7 (11%)

collards (cooked)

1/2 cup (95g)

2.7 (11%)

feijoa

1 peeled fruit (42g)

2.7 (11%)

hazelnuts, filberts (dry roasted)

1 oz (28.35g)

2.7 (11%)

hazelnuts, filberts (raw)

1 oz (28.35g)

2.7 (11%)

pecans (dry roasted)

1 oz (28.35g)

2.7 (11%)

pecans (oil roasted)

1 oz (28.35g)

2.7 (11%)

pecans (raw)

1 oz (28.35g)

2.7 (11%)

yam (cooked)

1/2 cup (68g)

2.7 (11%)

amaranth grain (cooked)

1/2 cup (123g)

2.6 (10%)

broccoli (cooked)

1/2 cup (78g)

2.6 (10%)

peanut butter chunky

2 tbsp (32g)

2.6 (10%)

prune juice (canned)

8 fl oz (256g)

2.6 (10%)

quinoa (cooked)

1/2 cup (92.5g)

2.6 (10%)

avocado

1/4 cup (37.5g)

2.5 (10%)

bananas (dehydrated)

1/4 cup (25g)

2.5 (10%)

carambola (starfruit)

1 fruit (91g)

2.5 (10%)

cherries, sour

1 cup (155g)

2.5 (10%)

cherries, sour (frozen)

1 cup (155g)

2.5 (10%)

chickpea flour (besan)

1/4 cup (23g)

2.5 (10%)

clementines

2 fruit (148g)

2.5 (10%)

corn, sweet, yellow (cooked)

1 ear (103g)

2.5 (10%)

cornmeal, blue (Navajo)

1 oz (28.35g)

2.5 (10%)

peach (canned)

2 halves (196g)

2.5 (10%)

persimmon, Japanese (dried)

1/2 fruit (17g)

2.5 (10%)

potato (microwaved, cooked in skin, skin removed)

1 medium (156g)

2.5 (10%)

raisins (seeded)

1/4 cup (36.25g)

2.5 (10%)

raspberries

20 fruit (38g)

2.5 (10%)

sesame seeds, whole (roasted)

2 tbsp (18g)

2.5 (10%)

turnip greens (cooked)

1/2 cup (72g)

2.5 (10%)

apricot (dried)

1/4 cup (32.5g)

2.4 (10%)

blackberries, wild

75g

2.4 (10%)

broccoli (raw)

1 cup (91g)

2.4 (10%)

carob powder

1 tbsp (6g)

2.4 (10%)

cherries, sweet

14 fruit (114.8g)

2.4 (10%)

corn, sweet, white (raw)

1 ear (90g)

2.4 (10%)

currants (zante)

1/4 cup (36g)

2.4 (10%)

fireweed, leaves (raw)

1 cup (23g)

2.4 (10%)

kohlrabi (raw)

1/2 cup (67.5g)

2.4 (10%)

lemon

1 without peel (84g)

2.4 (10%)

macadamia nuts (raw)

1 oz (28.35g)

2.4 (10%)

mung beans (sprouted, stir-fried)

1 cup (124g)

2.4 (10%)

nectarine

1 fruit (142g)

2.4 (10%)

peanuts (raw)

1 oz (28.35g)

2.4 (10%)

pear (canned)

2 halves (152g)

2.4 (10%)

potato flour

1/4 cup (40g)

2.4 (10%)

potato (cooked, in skin, skin removed)

1 (136g)

2.4 (10%)

rhubarb (frozen, cooked, with sugar)

1/2 cup (120g)

2.4 (10%)

sunflower seed kernels (dried)

1 oz (28.35g)

2.4 (10%)

The percentages in this table are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

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