The high fiber food chart below is as easy as ABC.
By eating more fruit, vegetables, whole grains, nuts and beans from this high fiber food chart, you can lower cholesterol and reduce your risk of constipation, colon cancer, hemorrhoids, high blood sugar, heart disease and obesity.
To be healthy you need 24 to 38 grams of fiber a day. Americans get an average of 10. That's less than half to one third the optimum. Studies show only about 5% of the population eat the recommended amount.
So let's get busy with the ABCs of high fiber foods.
The "A" category is the highest, with over 7 grams per serving. "B" is next with 3 or more. And "C" foods have less than 3 grams. Remember these are only ranked for fiber content. For other nutritional values see the Fruit List and List of Vegetables.
High Fiber Food Chart
Category A (more than 7 grams per serving)
| FOOD | AMOUNT | TOTAL FIBER (grams) |
| Avocado | 1 medium | |
| Black beans, cooked | 1 cup | |
| Bran cereal | 1 cup | |
| Broccoli, cooked | 1 cup | |
| Green peas, cooked | 1 cup | |
| Kale, cooked | 1 cup | |
| Kidney beans, cooked | 1 cup | |
| Lentils, cooked | 1 cup | |
| Lima beans, cooked | 1 cup | |
| Navy beans, cooked | 1 cup | |
| Oats, dry | 1 cup | |
| Pinto beans, cooked | 1 cup | |
| Split peas, cooked | 1 cup | |
| Raspberries | 1 cup | |
| Rice, brown, uncooked | 1 cup | |
| Soybeans, cooked | 1 cup |
Category B (more than 3 grams per serving)
| FOOD | AMOUNT | TOTAL FIBER (grams) |
| Almonds | 1 oz. | |
| Apples, w/skin | 1 medium | |
| Banana | 1 medium | |
| Blueberries | 1 cup | |
| Cabbage, cooked | 1 cup | |
| Cauliflower, cooked | 1 cup | |
| Corn, sweet | 1 cup | |
| Figs, dried | 2 medium | |
| Flax seeds | 3 tsp | |
| Garbanzo beans, cooked | 1 cup | |
| Grapefruit | 1/2 medium | |
| Green beans, cooked | 1 cup | |
| Olives | 1 cup | |
| Oranges, navel | 1 medium | |
| Papaya | 1 each | |
| Pasta, whole wheat | 1 cup | |
| Peach, dried | 3 pcs. | |
| Pear | 1 medium | |
| Pistachio nuts | 1 oz | |
| Potato, baked w/ skin | 1 medium | |
| Prunes | 1/4 cup | |
| Pumpkin seeds | 1/4 cup | |
| Sesame seeds | 1/4 cup | |
| Spinach, cooked | 1 cup | |
| Strawberries | 1 cup | |
| Sweet Potato, cooked | 1 cup | |
| Swiss chard, cooked | 1 cup | |
| Turnip greens, cooked | 1 cup | |
| Winter squash | 1 cup | |
| Yam, cooked cubes | 1 cup |
Category C (less than 3 grams per serving)
| FOOD | AMOUNT | TOTAL FIBER (grams) |
| Apricot | 3 medium | |
| Apricots, dried | 5 pieces | |
| Asparagus, cooked | 1 cup | |
| Beets, cooked | 1 cup | |
| Bread, whole wheat | 1 slice | |
| Brussels sprouts, cooked | 1 cup | |
| Cantaloupe, cubes | 1 cup | |
| Carrots, raw | 1 medium | |
| Cashews | 1 oz. | |
| Celery | 1 stalk | |
| Collard greens, cooked | 1 cup | |
| Cranberries | 1/2 cup | |
| Cucumber, sliced w/ peel | 1 cup | |
| Eggplant, cooked cubes | 1 cup | |
| Kiwifruit | 1 each | |
| Mushrooms, raw | 1 cup | |
| Mustard greens, cooked | 1 cup | |
| Onions, raw | 1 cup | |
| Peanuts | 1 oz | |
| Peach | 1 medium | |
| Peppers, sweet | 1 cup | |
| Pineapple | 1 cup | |
| Plum | 1 medium | |
| Raisins | 1.5 oz box | |
| Romaine lettuce | 1 cup | |
| Summer squash, cooked | 1 cup | |
| Sunflower seeds | 1/4 cup | |
| Tomato | 1 medium | |
| Walnuts | 1 oz. | |
| Zucchini, cooked | 1 cup |
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© Copyright Moss Greene. All Rights Reserved.
Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.
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