The Fiber Content of Commonly Consumed Foods

Provisional dietary fiber table
Food Fiber (g/100 g) Fiber (g/serving)
Fruits
Apple (without skin) 2.1 2.9/1 medium-sized apple
Apple (with skin) 2.5 3.5/1 medium-sized apple
Apricot (fresh) 1.7 1.8/3 apricots
Apricot (dried) 8.1 10.5/1 cup
Banana 2.1 2.5/1 banana
Blueberries 2.7 3.9/1 cup
Cantaloupe 1.0 2.7/half edible portion
Cherries, sweet 1.2 1.2/15 cherries
Dates 7.6 13.5/1 cup (chopped)
Grapefruit 1.3 1.6/half edible portion
Grapes 1.3 2.6/10 grapes
Oranges 2.0 2.6/1 orange
Peach (with skin) 2.1 2.1/1 peach
Peach (without skin) 1.4 1.4/1 peach
Pear (with skin) 2.8 4.6/1 pear
Pear (without skin) 2.3 3.8/1 pear
Pineapple 1.4 2.2/1 cup (diced)
Plums, damsons 1.7 1.7/3 plums
Prunes 11.9 11.9/11 dried prunes
Raisins 8.7 2.2/packet
Raspberries 5.1 6.3/1 cup
Strawberries 2.0 3.0/1 cup
Watermelon 0.3 1.3/4 × 8-inch wedge
Juices
Apple 0.3 0.74/1 cup
Grapefruit 0.4 1.0/1 cup
Grape 0.5 1.3/1 cup
Orange 0.4 1.0/1 cup
Papaya 0.6 1.5/1 cup
Vegetables
Cooked
Asparagus, cut 1.5 1.5/7 spears
Beans, string, green 2.6 3.4/1 cup
Broccoli 2.8 5.0/1 stalk
Brussels sprouts 3.0 4.6/7-8 sprouts
Cabbage, red 2.0 2.9/1 cup (cooked)
Cabbage, white 2.0 2.9/1 cup (cooked)
Carrots 3.0 4.6/1 cup
Cauliflower 1.7 2.1/1 cup
Corn, canned 2.8 4.5/1 cup
Kale leaves 2.6 2.9/1 cup (cooked)
Parsnip 3.5 5.4/1 cup (cooked)
Peas 4.5 7.2/1 cup (cooked)
Potato (without skin) 1.0 1.4/1 boiled
Potato (with skin) 1.7 2.3/1 boiled
Spinach 2.3 4.1/1 cup (raw)
Squash, summer 1.6 3.4/1 cup (cooked,diced)
Sweet potatoes 2.4 2.7/1 baked(5 × 2 inches)
Turnip 2.2 3.4/1 cup(cooked, diced)
Zucchini 2.0 4.2/1 cup(cooked, diced)
Raw
Bean sprout, soy 2.6 2.6/1 cup
Celery, diced 1.5 3.7/1 large stalk
Cucumber 0.8 0.2/6–8 slices with skin
Lettuce, sliced 1.5 2.0/1 wedge iceberg
Mushrooms, sliced 2.5 0.8/half cup (sliced)
Onions, sliced 1.3 1.3/1 cup
Peppers, green, sliced 1.3 1.0/1 pod
Tomato 1.5 1.8/1 tomato
Spinach 4.0 8.0/1 cup (chopped)
Legumes
Baked beans, tomato sauce 7.3 18.6/1 cup
Dried peas, cooked 4.7 4.7/half cup (cooked)
Kidney beans, cooked 7.9 7.4/half cup (cooked)
Lima beans, cooked/canned 5.4 2.6/half cup (cooked)
Lentils, cooked 3.7 1.9/half cup (cooked)
Navy beans, cooked 6.3 3.1/half cup (cooked)
Breads, pastas, and flours
Bagels 1.1 1.1/half bagel
Bran muffins 6.3 6.3/muffin
Cracked wheat 4.1 4.1/slice
Crisp bread, rye 14.9
Crisp bread, wheat 12.9
French bread 2.0 0.67/slice
Italian bread 1.0 0.33/slice
Mixed grains 3.7
Oatmeal 2.2 5.3/1 cup
Pita bread (5 inches) 0.9
Pumpernickel bread 3.2 1.0/slice
Raisin bread 2.2 0.55/slice
White bread 2.2 0.55/slice
Whole-wheat bread 5.7 1.66/slice
Pasta and rice—cooked
Macaroni 0.8 1.0/1 cup (cooked)
Rice, brown 1.2 2.4/1 cup (cooked)
Rice, polished 0.3 0.6/1 cup (cooked)
Spaghetti (regular) 0.8 1.0/1 cup (cooked)
Spaghetti (whole wheat) 2.8 3.0/1cup (cooked)
Flours and grains
Bran, corn 62.2 18.7/oz
Bran, oat 27.8 8.3/oz
Bran, wheat 41.2 12.4/oz
Rolled oats 5.7 13.7/1 cup (cooked)
Rye flour (72%) 4.5 5.2/1 cup
Rye flour (100%) 12.8 15.4/1 cup
Wheat flour
Whole meal (100%) 8.9 10.6/1 cup
Brown (85%) 7.3 8.8/1 cup
White (72%) 2.9 2.9/1 cup
Nuts
Almonds 7.2 3.6/half cup (slivered)
Peanuts 8.1 11.7/1 cup
Filberts 6.0 2.8/half cup
Dietary fiber values are averages compiled from literature sources.

Source of Table: Gastroenterology, Volume 118, Issue 6, 1235-1257. AGA technical review: Impact of dietary fiber on colon cancer occurrence