Fiber Foods Grouped by Fiber Content per Serving

Please use this fiber list as a general guide in helping you to find some foods and food groups that appeal to you and your taste buds. For simplicity, I’ve grouped the foods according to grams per serving.

Serving sizes can vary and so can calories per serving so you will need to read the nutritional label. This list is not complete but it will help you when you go to the market.

2 to 4 grams of fiber per serving:

Almonds: 1/4 cup is 2.4 grams
Applesauce: 1/2 cup is 2.7 grams
Apricots: 2 halves dried are 1.7 grams
Avocado: 1/2 average sized is 2.8 grams
Banana: 1 medium is 3.0 grams
Boston Brown Bread: 2 slices are 4.0 grams
Broccoli: 1 cup cooked or raw is 3 grams
Brussel Sprouts: 1 cup is 4.0 grams
Cabbage: 1 cup cooked is 4.0 grams
Carrots: 1 cup cooked is 4 grams
Cauliflower: 1 cup cooked is 2.5 grams
Celery: 1/2 cup raw is 4.0 grams
Coconut: 1 tablespoon dried is 3.4 grams
Corn: 1 cup cooked is 4 grams
Cornbread: 1 square (2 1/2”) is 3.4 grams
Cornflakes Cereal: 1 cup is 3.5 grams
Cracked Wheat Bread: 2 slices are 3.6 grams
Cranberries: 1/2 cup in sauce form is 4.0 grams
English Muffin (Whole Wheat): 1 whole muffin is 3.7 grams
Okra: 1 cup fresh or cooked is 3.2 grams
Orange: 1 large is 2.4 grams
Parsnip: 1 large cooked is 2.8 grams
Peach: 1 medium is 2.3 grams
Pear: 1 medium is 4.0 grams
Puffed Wheat Cereal: 1 cup is 3.3 grams
Pumpernickel Bread: 2 slices are 4.0 grams
Strawberries: 1 cup is 3.0 grams
Turnip: 1/2 cup cooked is 2.0 grams
Watermelon: 1 thick slice is 2.8 grams
Wheaties Cereal: 1 cup is 2.0 grams
Zucchini: 1/2 cup raw or cooked is 3.0 grams

4.1 to 6 grams of fiber per serving:
Apple: 1 large raw is 4.5 grams
Artichokes: 1 large is 4.5 grams
Beets: 1 cup cooked is 5.0 grams
Blackberries: 1/2 cup is 4.4 grams
Bran Flakes Cereal: 1 cup is 5.0 grams
Bran Flakes with Raisins Cereal: 1 cup is 6.0 grams
Bran Meal: 3 tablespoons are 6 grams
Dark Rye Bread: 2 slices are 5.8 grams
Flatout Wraps: 1 wrap has 5 grams of fiber or more
Green Beans (Snap): 1 cup is 4.2 grams
Idaho Baked Potato: 1 medium with skin is 5.0 grams
Macaroni (Whole Wheat): 1 cup cooked is 5.7 grams
Mashed Potato: 1 cup is 6.0 grams
Noodles (Whole Wheat Egg): 1 cup cooked is 5.7 grams
Raspberries: 1/2 cup is 4.6 grams
Rice (Brown): 1/2 cup before cooking is 5.5 grams
Sauerkraut (Canned): 1 cup is 4.6 grams
Seven-Grain Bread: 2 slices are 6.5 grams
Shredded Wheat (Spoon Sized): 1 cup is 4.4 grams
Spaghetti (Whole Wheat): 1 cup cooked is 5.6 grams
Sweet Potato: 1 medium is 5.5 grams
Whole Wheat Bread: 2 slices are 6.0 grams
Whole Wheat Raisin Bread: 2 slices are 6.5 grams

6.1 to 10 grams of fiber per serving:
Bran Chex Cereal: 1 cup is 7.5 grams
Buckwheat Groats (Kasha): 1 cup cooked is 9.6 grams
Cracklin’ Bran Cereal: 1 cup is 8 grams
Fruit N’ Fiber Cereal: 1 cup is 7 grams
Greens (Collards, Beet Greens, Kale, Turnip Greens): 1 cup cooked is 8.0 grams
High-Bran “Health” Bread: 2 slices are 7.0 grams
Lentils: 1 cup cooked is 6.4 grams
Nabisco 100% Bran Cereal: 1 cup is 8.0 grams
Peas (Green): 1 cup is 7 grams
Rutabaga (Yellow Turnip): 1 cup is 6.4 grams
Yams: 1 medium is 6.8 grams

10.1 and above grams of fiber per serving:
All Bran Cereal: 1/2 cup is 10.4 grams
Baked Beans: 1 cup is 16 grams
Black Beans: 1 cup cooked is 14 grams
Bran Buds Cereal: 1/2 cup is 10.4 grams
Chickpeas (Garbanzos): 1 cup cooked is 12 grams
Figs: 3 dried are 10.5 grams
Great Northern Beans: 1 cup is 16 grams
Kidney Beans: 1 cup cooked is 19.4 grams
Lima Beans: 1 cup canned or cooked is 11.6 grams
Navy Beans: 1 cup cooked is 18 grams
Oatmeal Cereal: 1 cup is 10.3 grams
Pinto Beans: 1 cup cooked is 18.8 grams
Spinach: 1 cup cooked is 14 grams
Split Peas: 1 cup cooked is 13.4 grams
White Beans: 1 cup canned or cooked is 16 grams

This guide will give you a good start in finding foods that will help you increase your fiber intake. However, due to its complexity, laboratory technicians have not yet been able to ascertain the exact fiber content of many foods. Because of this, you may find discrepancies from one source to another. Add to the fact that there are varying sizes of fruits and vegetable, as well as growing conditions, and you can begin to understand why there might be some variations in the number of grams of fiber listed for different food items.

Until next time, may we both age youthfully!

Synergistically yours,
dan

P.S. To help you implement this information about stroke prevention I would recommend the following articles:

“Stroke Prevention – Learn Why 80% of Strokes Are Preventable!”

“African American Health - Stroke!”

“11 Action Steps on How to Prevent a Stroke!”

“Replace Your ABCs with STR and It Could Save Your Life When the Signs of a Stroke Occur!”

“How Fiber Can Reduce 3 of the Risk Factors for Stroke!”

“The Stroke Risk Assessment Tool!”

“Stroke Warning Sign – The STR Poster!”

Return from Fiber to Stroke Articles

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Fiber Foods Grouped by Fiber Content per Serving