Fiber Food Chart

Fiber Content in Common Foods

Here is a list of common foods, according to serving size and their fiber content. You may notice slight differences in fiber content on food packages, in reference books or in brochures about food and health. That may be due to how the fiber was determined (there are a few methods), or that serving size varied, etc. Generally, fiber content is approximately the same for most foods. Some sources give the precise fiber content to the decimal (3.2 grams, for instance), while others round up (or down) to the nearest whole number. The numbers in the chart below are rounded, unless they contain less than 1 gram per serving.

From time to time we will update the chart, giving you more and more food listings.

Printable Version

Food Serving Size Grams of Fiber
Apple (with peel) 1 medium 3
Banana 1 medium 3
Blueberries 1 cup 4
Cantaloupe 1 cup 1
Grapefruit 1 medium 3
Orange 1 medium 3
Pear (with peel) 1 medium 4
Pineapple 1 cup 2
Prunes (dried) ½ cup 6
Raspberries 1 cup 8
Vegetables and beans
Asparagus (5 medium, cooked) ½ cup 2
Kidney beans (cooked) ½ cup 6
Pinto beans ½ cup 8
Broccoli (cooked) ½ cup 2
Carrots ½ cup 2
Cauliflower (cooked) ½ cup 2
Sweet potato, w. skin (baked) 1 medium 3
White potato, w. skin (baked) 1 medium 5
Spinach, frozen, cooked, drained ½ cup 3
Tomato 1 medium 1
Breads, cereals, grains etc.
Rye bread 1 slice 2
White bread 1 slice 1
Whole-wheat bread 1 slice 2
Kellogg’s® All-Bran (original) ½ cup 10
Kellogg’s ® All-Bran Bran Buds 1/3 cup 11
Quaker® Old-Fashioned Oatmeal (cooked) 1 cup 4
Wheat germ, toasted 2 tablespoons 3
Brown rice, cooked ½ cup 2
White rice, cooked ½ cup 0.3
Spaghetti, cooked 1 cup 2
Peanuts, dry-roasted ½ cup 6


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