High Fiber Food Chart

Fiber Rich Foods, Foods High in Fiber, High Fiber Food Chart

If you are looking to increase your fiber intake to lose weight and eat a healthy diet, the chart of high fiber foods below will easily help you to double your intake of fiber rich foods without increasing your calorie intake.  Don’t forget to do it gradually (add just a few grams of fiber at a time) and drink plenty of water, at least 2 litres a day, to allow the intestinal tract to adjust.




Fiber is an indigestible form of carbohydrate which is present in all plant foods. When eaten, fiber passes almost unchanged though our stomach and intestines. Fiber plays the main role in keeping our digestive system healthy. The other fiber benefits include weight loss, lowering of cholesterol and a reduced risk of heart disease and diabetes.

List of High Fiber Foods

Per 100 grams (3.5 oz) edible portion

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High Fiber Foods
Fruit
Foods High in Fiber
Vegetables
Fiber Rich Foods
Legumes
Foods With Fiber
Nuts and Seeds
Fiber Content of Foods
Cereals
Sources of Dietary Fiber
Grains and Pasta
Food High in Fiber, Fiber in Food
Baked Products

Fruits

Foods With FiberCalories, kcalFiber, grams
Apples:
raw, with skin
raw, without skin
cooked, without skin
applesauce

52
48
53
68

2.4
1.3
2.4
1.2
Apricot:
raw
dried
canned, juice pack, with skin

48
241
48

2.0
7.3
1.6
Avocado, raw1606.7
Banana:
raw
dehydrated
banana chips or banana powder

89
346
519

2.6
9.9
7.7
Blackberries:
raw
frozen, unsweetened
canned, heavy syrup

43
64
92

5.3
5.0
3.4
Blueberries:
raw
frozen, unsweetened
canned, light syrup

57
51
88

2.4
2.7
2.6
Cantaloupe melon, raw340.9
Casaba melon,raw280.9
Cherries sweet, raw632.1
Cranberries:
raw
dried, sweetened

46
308

4.6
5.7
Dates:
medjool, pitted
deglet noor, pitted

277
282

6.7
8
Figs:
raw
dried
canned, light syrup pack

74
249
69

2.9
9.8
1.8
Grapefruit:
raw
sections, canned, juice pack

32
37

1.1
0.4
Grapes, red or green, raw:690.9
Guava, raw685.4
Honeydew melon, raw360.8
Kiwi:
Kiwi, gold, raw
Kiwi, green, raw

60
61

2.0
3.0
Mango, raw601.6
Nectarine, raw441.7
Olives:
green, pickled, canned or bottled
ripe, canned (jumbo-super colossal)
ripe, canned (small-extra large)

145
81
115

3.3
2.5
3.2
Papaya, raw431.7
Passion fruit, raw9710.4
Peaches:
raw, with skin
frozen, sliced, sweetened
dried, sulphured
canned, light syrup pack

39
94
239
54

1.5
1.8
8.2
1.3
Pear:
raw
asian, raw
dried, sulphured
canned, light syrup pack

58
42
262
57

3.1
3.6
7.5
1.6
Persimmon:
Japanese, raw
Japanese, dried

70
274

3.6
14.5
Pineapple:
raw
frozen, chunks, sweetened
canned, light syrup pack

50
86
52

1.4
1.1
0.8
Pomegranate, raw834.0
Plum:
raw
canned, light syrup pack
dried plums or prunes, pitted

46
63
240

1.4
0.9
7.1
Raisins:
golden seedless
seeded
seedless

302
296
299

4.0
6.8
3.7
Raspberries:
raw
frozen, red, sweetened
canned, red, heavy syrup pack

52
103
91

6.5
4.4
3.3
Strawberries:
raw
frozen, unsweetened
canned, heavy syrup pack

32
35
92

2.0
2.1
1.7
Starfruit or Carambola,raw312.8
Tomatoes:
red, ripe, raw
red, ripe, cooked
canned, packed in tomato juice

18
18
17

1.2
0.7
1.0
Watermelon, raw300.4

Vegetables

Foods With FiberCalories, kcalFiber, grams
Artichoke, cooked boiled538.6
Asparagus, cooked, boiled222.0
Aubergine or Eggplant:
cooked, boiled
pickled

35
49

2.5
2.5
Beet greens:
raw
cooked, boiled

22
27

3.7
2.9
Beets or beetroot:
raw
cooked, boiled
canned
pickled, canned

43
44
31
65

2.8
2.0
1.8
2.6
Broccoli:
raw
cooked, boiled

34
35

2.6
3.3
Brussels sprouts:
raw
cooked, boiled

43
36

3.8
2.6
Cabbage, common:
raw
cooked, boiled

24
23

2.3
1.9
Cabbage, red:
raw
cooked, boiled

31
29

2.1
2.6
Cabbage, savoy:
raw
cooked, boiled

27
2.4

3.1
2.8
Carrots:
raw
cooked, boiled

41
35

2.8
3.0
Cauliflower:
raw
cooked, boiled

25
23

2.0
2.3
Celery:
raw
cooked, boiled

16
18

1.6
1.6
Collard:
raw
cooked, boiled

30
26

3.6
2.8
Coriander leaves, raw232.8
Corn (sweet):962.4
Cucumber:
raw, with peel
raw, peeled
pickled cucumber, sour

15
12
11

0.5
0.7
1.2
Kale:
raw
cooked, boiled

50
28

2.0
2.0
Leek:
raw
cooked, boiled

61
31

1.8
1.0
Lettuce, raw:
green leaf
red leaf
cos or romaine
iceberg
butterhead

15
16
17
14
13

1.3
0.9
2.1
1.2
1.1
Okra, cooked, boiled222.5
Onion:
raw
cooked, boiled
young green, tops only

40
44
27

1.7
1.4
1.8
Pak Choi or Chinese cabbage:
raw
cooked, boiled

13
12

1.0
1.0
Parsley, raw363.3
Parsnip, cooked, boiled713.6
Peppers, sweet, green:
raw
sautéed
cooked, boiled
canned

84
127
28
18

1.7
1.8
1.2
1.2
Peppers, red:
raw
cooked, boiled
sautéed
canned

31
28
133
18

2.1
1.2
1.8
1.2
Peppers, jalapeno, raw292.8
Peppers, hot chilli:
red, raw
green, raw

40
40

1.5
1.5
Popcorn:
air-popped
microwave, 94% fat free
oil-popped

387
402
583

14.5
13.6
8.1
Potatoes:
boiled, cooked in skin
boiled, cooked without skin
mashed, whole milk added
mashed, whole milk and butter added
baked
french fried
potato chips
potato wedges

78
86
83
113
93
164
559
123

3.3
1.8
1.5
1.5
2.2
2.8
3.1
2.0
Radishes:
raw
oriental, raw
oriental, cooked, boiled

16
18
17

1.6
1.6
1.6
Rhubarb, cooked1162.0
Spinach:
raw
cooked, boiled
canned

23
23
23

2.2
2.4
2.4
Squash:
summer squash or zucchini, cooked, boiled
winter squash, cooked, baked


20
37


1.4
2.8
Sweet potato:
cooked, boiled, without skin
cooked, baked in skin
sweet potato chips

76
90
496

2.5
3.3
3.5
Swiss Chard:
raw
cooked, boiled

19
20

1.6
2.1
Turnips:
raw
cooked, boiled

28
22

1.8
2.0
Turnip greens:
raw
cooked, boiled

32
20

3.2
3.5
Yams
cooked, boiled or baked
1163.9
Watercress, raw110.5
Zucchini or summer squash:
raw, includes skin
cooked, boiled, includes skin

17
15

1.0
1.0

Legumes

Foods With FiberCalories, kcalFiber, grams
Baked beans1555.5
Beans black, cooked1328.7
Broad beans, cooked1105.4
Beans, Great Northern:
cooked, boiled
canned

118
114

7.0
4.9
Beans, kidney, cooked1276.4
Green beans or snap beans:
cooked, boiled
canned

35
20

3.2
1.9
Green beans or french, mature seeds, cooked, boiled1299.4
Lima beans, cooked1157.0
Mung beans, cooked1057.6
Navy beans14010.5
Pink beans1495.3
Pinto beans, cooked1439.0
Chickpeas or garbanzo beans:
cooked, boiled
canned

164
119

7.6
4.4
Lentils, cooked1167.9
Green peas:
edible-podded, raw
cooked boiled
canned

42
84
69

2.6
5.5
4.1

Nuts and Seeds

Foods With FiberCalories, kcalFiber, grams
Almonds57512.2
Almond butter61410.3
Brazil nuts6567.5
Cashew nuts5743.0
Cashew butter5872.0
Chestnuts, roasted2455.1
Coconut meat6601.94
Hazelnuts or filberts6469.4
Macadamia nuts7188.6
Peanuts5858.0
Peanut butter5886.0
Pecans6919.6
Pine nuts6733.7
Pistachio nuts56210.3
Walnuts6546.7
Flax seeds53427.3
Pumpkin seeds5596.0
Sesame seeds57311.8
Sunflower seeds5848.6

Cereals

Foods With FiberCalories, kcalFiber, grams
Fiber one cereals:
Original
Caramel Delight
Honey Clusters
Raisin Bran Clusters
Shredded Wheat

200
352
301
311
321

47.3
16.7
24.5
2.0
13.7
Chex cereal:
Multi-Bran Chex
Wheat Chex
Rice Chex
Corn Chex
Honey Nut Chex
Cinnamon Chex
Chocolate Chex
Frosted Chex

328
360
382
367
400
403
411
367

12.1
10.8
1.0
4.0
1.0
2.2
1.8
0.0
Cheerios:
Multi-Grain Cheerios
Honey Nut Cheerios
Banana Nut
Chocolate Cheerios
Berry Burst Cheerios
Frosted Cheerios
Apple Cinnamon Cheerios
Fruity Cheerios
Yogurt Burst Cheerios

379
393
374
380
367
378
400
370
400

9.3
7.1
6.1
6.2
7.3
6.0
4.0
6.0
6.7
Kashi:
Kashi 7 Whole Grain Flakes
Kashi 7 Whole Grain Honey Puffs
Kashi 7 Whole Grain Nuggets
Go Lean Crunch!, Honey Almond Flax
Golean
Golean Crunch!
Good Friends
Ganola, Cocoa Beach Cereal
Granola, Mountain Medley Cereal
Granola, Orchard Spice Cereal
Granola, Summer Berry Cereal
Heart to Heart Warm Cinnamon
Heart to Heart, Honey Toasted Oat
Mighty Bites, Honey Crunch Cereal
Organic Promise Cinnamon Harvest
Organic Promise Island Vanilla Biscuit
Cinna-Raisin Crunch
Heart to Heart, Wild Blueberry
Kashi U
Organic Promise, Autumn Wheat
Puffed Kashi
Go Lean Hot Cereal, Hearty Honey & Cinnamon, dry
Heart to Heart, Instant Oatmeal, Apple Cinnamon
Heart to Heart, Instant Oatmeal, maple, dry
Go Lean, Hot Cereal, Truly Vanilla, dry

350
381
356
381
381
284
377
410
397
403
390
355
357
353
340
350
330
370
367
353
336
362
374
376
362

11.3
6.7
11.7
16.2
19.6
15.2
22.2
12.7
11.5
11.4
12.4
14.2
13.4
9.0
10.3
10.7
15.1
7.0
12.0
11.2
8.0
19.0
11.4
11.6
12.8
Kellogg:
Kellogg’s All-Bran Bran Buds
Kellogg’s Complete Oat Bran Flakes
Kellogg’s Cracklin’ Oat Bran
Kellogg’s Raisin Bran
Kellogg’s Raisin Bran Crunch
Kellogg’s Corn Flakes
Kellogg’s Honey Crunch Corn Flakes
Kellogg’s All-Bran Original
Kellogg’s All-Bran With Extra Fiber
Kellogg’s All-Bran Yogurt Bites
Kellogg’s Special K
Kellogg’s Complete Wheat Flakes
Kellogg’s Rice Krispies
Kellogg’s Puffed Wheat

250
350
402
322
354
361
385
260
192
342
379
318
387
322

43.0
13.0
12.7
11.1
7.6
2.5
3.4
29.3
50.0
18.0
8.5
17.5
0.8
15.0
Post:
Banana Nut Crunch
Raisin Bran Cereal
Selects Cranberry Almond Crunch
Toasties corn flakes
100% Bran Cereal
Alpha-Bits
Grape-Nuts Cereal
Grape-Nuts Flakes
Great Grains Crunchy Pecan Cereal
Great Grains, Raisin, Date & Pecan
Honey Bunches of Oats, honey roasted
Honey Bunches of Oats, with almonds
Honey Nut Shredded Wheat
Oreo O's Cereal
Shredded Wheat n' Bran, spoon-size
Shredded Wheat, bite-size
Shredded Wheat, spoon-size
Wheat, shredded, plain, sugar and salt free

422
317
386
360
287
405
359
365
408
377
394
407
385
415
334
352
340
337

6.8
12.1
6.0
4.5
28.6
4.1
8.8
8.8
7.0
7.4
4.8
4.5
7.7
5.5
13.4
9.6
11.4
12.0
Quaker:
Honey Nut Oats
100% Natural Granola Oats and Honey
Kretschmer Honey Crunch Wheat Germ
Kretschmer Toasted Wheat Bran
Kretschmer Wheat Germ, Regular
Low Fat 100% Natural Granola with Raisins
Mother’s Cinnamon Oat Crunch
Mother’s Toasted Oat Bran, Brown Sugar Flavor
Oatmeal Cereal, Brown Sugar Bliss
100% Natural Cereal with oats, honey, and raisins
Cinnamon Oatmeal Squares
Crunchy Bran
Honey Graham Life Cereal
Oat Bran Cereal
Oat Cinnamon Life
Oat Life, plain
Oatmeal Squares
Puffed Wheat
Toasted Oatmeal Cereal
Toasted Oatmeal Cereal, Honey Nut
Shredded Wheat, bagged cereal
Hominy grits, yellow, quick, dry
Instant Oatmeal, apples and cinnamon, dry
Instant Oatmeal, Cinnamon-Spice, dry
Instant Oatmeal, maple and brown sugar, dry
Instant Oatmeal, Raisin and Spice, dry
Instant Oatmeal, raisins, dates and walnuts, dry
Mother's Instant Oatmeal (Non-Fortified), Dry
Mother’s Oat Bran, dry
MultiGrain Oatmeal, dry
Quick Oats, Dry
Scotch Barley, regular and quick, dry

385
429
372
200
366
390
380
373
384
417
379
333
373
372
373
373
378
366
383
384
343
337
365
370
366
360
365
359
364
333
371
346

4.3
6.9
10.2
41.3
11.9
5.6
8.3
8.9
7.4
6.5
8.2
17.3
6.3
9.9
6.2
6.6
7.1
9.4
5.6
5.5
11.6
5.6
7.9
6.6
6.6
6.2
6.6
9.5
14.3
12.0
9.4
10.4
Total:
Corn Flakes
Raisin Bran
Blueberry Pomegranate
Cranberry Crunch
Whole Grain

373
309
353
335
319

2.5
9.1
8.0
7.3
9.1
Weetabix Whole Wheat Cereal37311.4
Wheaties:
Plain
Raisin Bran
Fuel

347
333
375

11.7
9.0
9.7

Grains and Pasta

Foods With FiberCalories, kcalFiber, grams
Barley, pearled, cooked1233.8
Buckwheat groats, cooked922.7
Bulgur, cooked834.5
Couscous, cooked1121.4
Lasagna:
Cheese, frozen, prepared
Vegetable, frozen, baked

130
139

1.7
1.9
Macaroni:
Vegetable, cooked
Whole-wheat, cooked
Macaroni and Cheese, canned entree

128
124
82

4.3
2.8
0.5
Noodles:
Egg, cooked
Egg, spinach, cooked
Rice noodles, cooked

138
132
109

1.2

2.3
1.0
Pasta, corn, cooked1264.8
Quinoa, cooked1202.8
Rice:
brown, long-grain, cooked
brown, medium-grain, cooked
white, glutinous, cooked
white, long-grain, regular, cooked
white, medium-grain, cooked
Wild rice, cooked

111
112
97
130
130
101

1.8
1.8
1.0
0.4
0.3
1.8
Spaghetti:
cooked
whole-wheat, cooked

157
124

1.8
4.5
Spelt, cooked1273.9

Baked Products

Foods With FiberCalories, kcalFiber, grams
Muffins:
oat bran,
wheat bran, toaster-type with raisins
wheat bran, toaster-type with raisins, toasted
English muffins, wheat
English muffins, whole-wheat
blueberry

270
295
313
223
203
393

4.6
7.7
8.2
4.6
6.7
1.7
Bread crumbs, dry, grated, plain3954.5
Bread sticks, plain4123.0
Bread stuffing:
bread, dry mix, prepared
cornbread, dry mix, prepared

177
179

2.9
2.9
Banana bread, made with margarine3261.1
Bread:
cornbread
cracked-wheat
french or vienna (includes sourdough)
Irish soda
Italian
Multi-Grain (includes whole-grain)
oat bran
oatmeal
pita, white
pita, whole-wheat
pumpernickel
reduced-calorie, oat bran
reduced-calorie, rye
reduced-calorie, wheat
reduced-calorie, white
rice bran
rye
wheat
wheat germ
Bread, white, commercially prepared
whole-wheat, commercially prepared

314
260
289
290
271
265
236
269
275
266
250
274
201
203
198
207
243
258
266
261
266
247

2.4
5.5
2.4
2.6
2.7
7.4
4.5
4.0
2.2
7.4
6.5
4.3
12.0
12.0
12.0
9.7
4.9
5.8
3.6
2.1
2.4
6.8
Crackers:
cheese, regular
cheese, sandwich-type with peanut butter filling
crispbread, rye
matzo, plain
matzo, whole-wheat
melba toast, plain
melba toast, rye (includes pumpernickel)
melba toast, wheat
rye, wafers, plain
saltines (includes oyster, soda, soup)
saltines, fat-free, low-sodium
standard snack-type, regular
wheat, regular
whole-wheat

503
496
366
395
351
390
389
374
334
421
393
504
456
427

2.4
3.4
16.5
3.0
11.8
6.3
8.0
7.4
22.9
2.9
2.7
2.1
3.7
10.3
Biscuits:
plain or buttermilk, commercially baked

365

1.3
Rice cakes:
brown rice, buckwheat
brown rice, corn
brown rice, multigrain
brown rice, plain
brown rice, rye
brown rice, sesame seed

380
385
387
387
386
392

3.8
2.9
3.0
4.2
4.0
5.4
Tortillas:
ready-to-bake or -fry, corn
ready-to-bake or -fry, flour

218
312

6.3
3.1
The table is created using the data from USDA nutritional database.


Author: Lana Soko






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