Reference
Fiber content per serving for common foods, organized by category. Use this to identify which foods contribute most to daily fiber intake and to build meals that reliably meet the satiety threshold.
Standard Definition
Dietary fiber is the indigestible portion of plant foods. It includes soluble fiber — which ferments in the gut and triggers satiety hormones — and insoluble fiber, which adds bulk and speeds transit. Most whole plant foods contain both types. The recommended daily intake is 25g for women and 38g for men, though most adults consume significantly less. A meal that includes 8–10g of fiber provides a meaningful contribution to that target and noticeably affects satiety.
Quick Reference
Highest fiber per serving (8g+): lentils, black beans, chickpeas, split peas, navy beans, avocado, edamame
Reliable everyday sources (4–7g): oats, quinoa, brown rice, broccoli, sweet potato, apple, pear, almonds
Lower but consistent (1–3g): most vegetables, most fruits, whole grain bread
Legumes
| Food | Serving | Fiber (g) | Notes |
|---|---|---|---|
| Lentils, cooked | 1 cup | 15.6 | Highest fiber legume; no soaking required |
| Split peas, cooked | 1 cup | 16.3 | Highest overall; disintegrate when cooked — good for soups |
| Black beans, cooked | 1 cup | 15.0 | Strong soluble fiber; good for gut health |
| Navy beans, cooked | 1 cup | 19.1 | Highest among common beans |
| Chickpeas, cooked | 1 cup | 12.5 | Versatile; works in soups, salads, and roasted |
| Kidney beans, cooked | 1 cup | 11.3 | Common in chili and stews |
| White beans (cannellini), cooked | 1 cup | 11.3 | Mild flavor; good for soups and skillets |
| Edamame, shelled | 1 cup | 8.1 | Also high in protein; fast to prepare from frozen |
| Peas, green, cooked | 1 cup | 8.8 | Good frozen option; works in many dishes |
Whole Grains
| Food | Serving | Fiber (g) | Notes |
|---|---|---|---|
| Oats, rolled, cooked | 1 cup | 4.0 | High in soluble beta-glucan; strong satiety effect |
| Barley, cooked | 1 cup | 6.0 | Highest fiber grain; works in soups and grain bowls |
| Quinoa, cooked | 1 cup | 5.2 | Also complete protein; fast cooking |
| Brown rice, cooked | 1 cup | 3.5 | Lower than other whole grains but reliable everyday staple |
| Farro, cooked | 1 cup | 5.0 | Chewy texture; good for grain bowls |
| Bulgur, cooked | 1 cup | 8.2 | Fast cooking; one of the highest-fiber grains |
| Whole grain bread | 1 slice | 1.9 | Varies by brand; look for 2g+ per slice |
| Whole wheat pasta, cooked | 1 cup | 6.3 | Meaningful upgrade over white pasta |
Vegetables
| Food | Serving | Fiber (g) | Notes |
|---|---|---|---|
| Artichoke, cooked | 1 medium | 10.3 | Highest fiber vegetable |
| Brussels sprouts, cooked | 1 cup | 4.1 | Good roasted; consistent fiber source |
| Broccoli, cooked | 1 cup | 5.1 | Reliable everyday vegetable |
| Sweet potato, baked with skin | 1 medium | 3.8 | Skin adds significant fiber; do not peel |
| Potato, baked with skin | 1 medium | 3.6 | Skin essential; peeled potato loses most fiber |
| Carrots, raw | 1 cup | 3.6 | Consistent snack fiber source |
| Spinach, cooked | 1 cup | 4.3 | Wilts significantly; raw spinach has 0.7g per cup |
| Kale, cooked | 1 cup | 2.6 | Lower than expected; pairs well with legumes |
| Cauliflower, cooked | 1 cup | 2.9 | Mild; works in most dishes |
| Corn, cooked | 1 cup | 3.6 | Higher fiber than most people expect |
Fruits
| Food | Serving | Fiber (g) | Notes |
|---|---|---|---|
| Avocado | ½ fruit | 5.0 | Also provides fat; strong satiety combination |
| Raspberries | 1 cup | 8.0 | Highest fiber fruit per serving |
| Blackberries | 1 cup | 7.6 | Close second; both berries are high-value |
| Pear, with skin | 1 medium | 5.5 | Skin adds significant fiber; do not peel |
| Apple, with skin | 1 medium | 4.4 | Same rule as pear — keep the skin |
| Banana | 1 medium | 3.1 | Unripe banana higher in resistant starch |
| Orange | 1 medium | 3.1 | Whole fruit significantly higher than juice |
| Blueberries | 1 cup | 3.6 | Lower than raspberries but widely available |
| Strawberries | 1 cup | 3.0 | Good everyday fruit fiber source |
Nuts and Seeds
| Food | Serving | Fiber (g) | Notes |
|---|---|---|---|
| Chia seeds | 2 tablespoons | 7.8 | Highest fiber seed; absorbs water, adds to satiety |
| Flaxseeds, ground | 2 tablespoons | 3.8 | Ground more bioavailable than whole |
| Almonds | 1 oz (23 nuts) | 3.5 | Good snack fiber source |
| Sunflower seeds | 1 oz | 2.4 | Consistent; easy to add to salads and bowls |
| Walnuts | 1 oz | 1.9 | Lower fiber but high in omega-3; value is fat quality |
| Pumpkin seeds | 1 oz | 1.7 | Also high in protein and magnesium |
Functional Distinctions
Legumes are the most efficient fiber source. A single cup of cooked lentils or beans delivers 12–19g of fiber alongside 15–18g of protein. No other food category comes close to this combination per serving. For most people trying to increase fiber intake, legumes are the highest-leverage addition.
Skin matters for fruit and vegetables. Apple, pear, potato, and sweet potato lose a significant portion of their fiber when peeled. Keep the skin whenever possible.
Juice removes fiber entirely. Orange juice, apple juice, and other fruit juices contain negligible fiber compared to the whole fruit. The fiber is in the pulp and skin, which are discarded in processing.
Refined grains are not fiber sources. White rice, white bread, and regular pasta contain minimal fiber. The processing that removes the bran removes most of the fiber.
Connects To
- Fiber and Satiety — the mechanism behind how fiber affects hunger and fullness
- Meal Structure Guide — hub for building meals with fiber as a core component
- Protein and Satiety — how pairing protein with fiber produces the strongest satiety effect
- Legumes as Protein Sources — why legumes are the highest-leverage fiber and protein source combined
- Whole Grains vs Refined Grains — why whole grains deliver fiber and refined grains do not
- White Bean and Egg Skillet — high-fiber, high-protein meal applying the fiber-protein pairing default
Bottom Line
Legumes deliver the most fiber per serving by a significant margin. Berries and avocado are the highest-fiber fruits. Whole grains provide consistent contributions across meals. Keep the skin on fruit and vegetables. Juice is not a fiber source. A meal built around legumes or whole grains with a vegetable and fruit component will reliably contribute 10–15g of fiber.