Reference
Fiber Content of Common Foods
Fiber content per serving for common foods, organized by category.
Prepared and approved by N. J. Sorensen, RDN, LD. This reference provides general food, nutrition, or cooking guidance; individual needs and equipment can change how it is applied.
Standard Definition
Dietary fiber is the part of plant foods and certain added carbohydrates that is not digested and absorbed in the small intestine. On U.S. food labels, the term includes fiber that is intrinsic and intact in plants plus qualifying isolated or synthetic nondigestible carbohydrates with a recognized beneficial physiological effect.
The adult Adequate Intake for fiber is based on 14 g per 1,000 calories. A person’s daily amount therefore varies with energy needs, age, and life stage. Fiber type, dose, food form, and individual tolerance influence its effects; this table does not assign a universal satiety threshold to one meal.
Quick Reference
How to use the tables
- Compare foods only at the exact listed serving and preparation state.
- Values are rounded to one decimal place from the mapped USDA FoodData Central record.
- Household measures and edible weights vary; packaged breads, pasta, tofu, nuts, and seeds can differ by product.
- “Higher per serving” is not the same as “best.” Portion, tolerance, energy needs, cost, and the rest of the meal matter.
Legumes
| Food | Listed serving | Fiber (g) | Scope note |
|---|---|---|---|
| Lentils, cooked | 1 cup (198 g) | 15.6 | Boiled without salt |
| Split peas, cooked | 1 cup (196 g) | 16.3 | Boiled without salt |
| Black beans, cooked | 1 cup (172 g) | 15.0 | Boiled without salt |
| Navy beans, cooked | 1 cup (182 g) | 19.1 | Boiled without salt |
| Chickpeas, cooked | 1 cup (164 g) | 12.5 | Boiled without salt |
| Kidney beans, cooked | 1 cup (177 g) | 13.1 | Boiled without salt |
| White beans, cooked | 1 cup (179 g) | 11.3 | Generic white bean record |
| Edamame, prepared | 1 cup (155 g) | 8.1 | Shelled, frozen, prepared |
| Green peas, cooked | 1 cup (160 g) | 8.8 | Boiled, drained, without salt |
Grains and Grain Foods
| Food | Listed serving | Fiber (g) | Scope note |
|---|---|---|---|
| Rolled oats, cooked | 1 cup (234 g) | 4.0 | Cooked with water |
| Pearled barley, cooked | 1 cup (157 g) | 6.0 | Pearled barley is not technically a whole grain; retain here only as a commonly used fiber-containing grain |
| Quinoa, cooked | 1 cup (185 g) | 5.2 | Cooked record |
| Brown rice, long-grain, cooked | 1 cup (195 g) | 3.1 | Cooked record |
| Bulgur, cooked | 1 cup (182 g) | 8.2 | Cooked record |
| Whole-wheat bread | 1 slice (28 g) | 1.7 | Commercial example; labels vary |
Vegetables
| Food | Listed serving | Fiber (g) | Scope note |
|---|---|---|---|
| Artichoke, cooked | 1 medium (120 g) | 6.8 | Boiled, drained, without salt; replaces unsupported 10.3 g value |
| Brussels sprouts, cooked | 1 cup (156 g) | 4.1 | Boiled, drained, without salt |
| Broccoli, cooked | 1 cup chopped (156 g) | 5.1 | Boiled, drained, without salt |
| Sweet potato, baked with skin | 1 medium (114 g) | 3.8 | Baked record |
| Potato, baked with skin | 1 medium (173 g) | 3.8 | Flesh and skin |
| Carrots, raw | 1 cup chopped (128 g) | 3.6 | Raw record |
| Spinach, cooked | 1 cup (180 g) | 4.3 | Boiled, drained, without salt |
| Kale, cooked | 1 cup chopped (130 g) | 5.2 | Boiled, drained, without salt |
| Cauliflower, cooked | 1 cup (124 g) | 2.9 | Boiled, drained, without salt |
| Sweet corn, cooked | 1 cup (164 g) | 3.9 | Yellow corn, boiled, drained, without salt |
Fruits
| Food | Listed serving | Fiber (g) | Scope note |
|---|---|---|---|
| Avocado | 100 g edible portion | 6.7 | Gram weight controls; do not assign a fruit-size equivalent |
| Raspberries | 1 cup (123 g) | 8.0 | Raw |
| Blackberries | 1 cup (144 g) | 7.6 | Raw |
| Pear, with skin | 1 medium (178 g) | 5.5 | Raw |
| Apple, with skin | 1 medium (182 g) | 4.4 | Raw |
| Banana | 1 medium (118 g) | 3.1 | Raw |
| Orange | 1 medium (131 g) | 3.1 | Raw |
| Blueberries | 1 cup (148 g) | 3.6 | Raw |
| Strawberries | 1 cup halves (152 g) | 3.0 | Raw |
Nuts and Seeds
| Food | Listed serving | Fiber (g) | Scope note |
|---|---|---|---|
| Chia seeds | 2 Tbsp (28 g) | 9.6 | Dried; gram weight controls because spoon measures vary |
| Flaxseed | 2 Tbsp (20 g) | 5.5 | Whole-seed composition; grinding changes use, not total fiber |
| Almonds | 1 oz (28 g) | 3.5 | Raw |
| Sunflower seed kernels | 1 oz (28 g) | 3.1 | Dry-roasted, without salt |
| Walnuts | 1 oz (28 g) | 1.9 | English walnuts |
| Pumpkin seed kernels | 1 oz (28 g) | 1.8 | Roasted, without salt |
Data source and method: USDA FoodData Central, SR Legacy records mapped below; verified July 20, 2026. Fiber was calculated for the listed edible gram weight and rounded to one decimal place. Values describe the named record, not every cultivar, brand, recipe, or household measure. Check the Nutrition Facts label for packaged foods when exact intake matters.
Functional Distinctions
Legumes provide both fiber and protein. One cooked cup in this table supplies about 11–19 g of fiber, but one cup is a larger portion than many people use at a meal. Start with a tolerable amount and increase gradually.
Peels can contribute fiber, but the effect varies. Keep edible peels when they are safe, palatable, and appropriate; wash produce under running water. Do not use a universal “never peel” rule for texture-modified diets, digestive tolerance, damaged produce, or recipes where the peel is not suitable.
Juice usually contains much less fiber than whole fruit. Some products contain pulp or added fiber, so use the Nutrition Facts label instead of treating every juice as fiber-free.
Refining usually lowers grain fiber, but labels vary. Whole-grain breads and pastas often provide more fiber than comparable refined versions; some refined products contain added fiber. Compare the serving and label.
What the Evidence Shows
The adult Adequate Intake for fiber is based on 14 g per 1,000 calories, while WHO currently recommends at least 25 g of naturally occurring fiber per day for people older than 10. Effects vary by fiber type, dose, food form, and individual response. FoodData Central provides composition values for specific records and portions; it does not establish a universal “best” food or satiety threshold.
Why It Matters
Use the tables to find several foods that fit your meals rather than chasing one highest number. Increase fiber gradually, vary the sources, and use the exact serving and preparation state when comparing values.
Sources
- National Academies, macronutrient Dietary Reference Intakes
- WHO healthy-diet guidance
- FDA, dietary-fiber definition
- USDA FoodData Central
- NIH, fiber effects vary by type, dose, and person
Connects To
- Fiber and Satiety — the mechanism behind how fiber affects hunger and fullness
- Protein and Satiety — how pairing protein with fiber produces the strongest satiety effect
- Balanced Meal Framework — how fiber fits into a complete meal structure
- 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
Build fiber intake from several foods you can tolerate and repeat: legumes, whole grains, vegetables, fruits, nuts, and seeds. Compare exact portions, increase gradually, and use labels for packaged products; no single row is a universal best choice.