Bowel health

Fiber table

Grams of fiber per serving in common foods. Search by food or by group, such as “bean” or “nuts”.

Breads

Whole wheat1 slice

2.11 g

White1 slice

0.5 g

Rye1 slice

1.72 g

Pumpernickel1 slice

2.7 g

Sourdough1 slice

0.9 g

Multigrain1 slice

1.9 g

Whole wheat bagel1 medium

4 g

Plain bagel1 medium

2 g

Whole wheat English muffin1

4.4 g

Plain English muffin1

1.9 g

Whole wheat tortilla1 medium

3 g

Flour tortilla1 medium

1 g

Corn tortilla1 medium

1.5 g

Whole wheat pita1 (6.5 in.)

4.7 g

White pita1 (6.5 in.)

1.3 g

Bran muffin1 medium

3 g

Whole wheat crackers5

2.5 g

Rye crispbread2 crackers

3.6 g

Rice cake1

0.4 g

Whole wheat flour¼ cup

3.6 g

Cereals

Oat bran1 oz.

4.06 g

Wheat bran1 oz.

10 g

All Bran½ cup

6 g

Optimum1 cup

10 g

Whole Wheat Total1 cup

3 g

Fiber One½ cup

13 g

Shredded wheat1 oz.

2.64 g

Corn flakes1 oz.

0.45 g

Cheerios1 1/3 cup

2 g

Oatmeal1 oz.

2.5 g

Raisin Bran1 cup

7 g

Bran flakes¾ cup

5 g

Grape-Nuts½ cup

7 g

Muesli½ cup

3.5 g

Granola½ cup

3.5 g

Special K1 cup

0.6 g

Rice Krispies1¼ cup

0.3 g

Frosted Flakes¾ cup

1 g

Cream of Wheat1 cup cooked

1.2 g

Rolled oats, cooked1 cup

4 g

Rice and pasta

Brown rice½ cup

5.27 g

White rice½ cup

1.42 g

Spaghetti2 oz.

2.56 g

Whole wheat pasta1 cup cooked

6.3 g

White pasta1 cup cooked

2.5 g

Quinoa½ cup cooked

2.6 g

Barley, pearled½ cup cooked

3 g

Bulgur½ cup cooked

4.1 g

Farro½ cup cooked

3.5 g

Buckwheat groats½ cup cooked

2.3 g

Millet½ cup cooked

1.1 g

Wild rice½ cup cooked

1.5 g

Couscous½ cup cooked

1.1 g

Popcorn, air-popped3 cups

3.5 g

Vegetables (cooked)

Broccoli½ cup

2.58 g

Brussels sprouts½ cup

2 g

Cauliflower½ cup

2.6 g

Carrots½ cup

3.2 g

Corn½ cup

3.03 g

Eggplant½ cup

0.96 g

Green peas½ cup

3.36 g

Lettuce (raw)½ cup

0.24 g

Baked potato with skin½ cup

2.97 g

Spinach½ cup

2.07 g

Squash½ cup

2.87 g

Tomato (raw)½ cup

1.17 g

Zucchini½ cup

1.26 g

Artichoke1 medium

6.9 g

Artichoke hearts½ cup

7.2 g

Asparagus½ cup

1.8 g

Beets½ cup

1.7 g

Bok choy½ cup

1.4 g

Cabbage½ cup

1.5 g

Collard greens½ cup

3.8 g

Kale½ cup

2.6 g

Okra½ cup

2 g

Parsnips½ cup

3.1 g

Pumpkin, canned½ cup

3.6 g

Rutabaga½ cup

1.5 g

Sauerkraut½ cup

2 g

Sweet potato with skin1 medium

3.8 g

Swiss chard½ cup

1.9 g

Turnips½ cup

1.6 g

Turnip greens½ cup

2.5 g

Acorn squash½ cup

4.5 g

Butternut squash½ cup

3.3 g

Spaghetti squash½ cup

1.1 g

Snow peas½ cup

2.2 g

Mushrooms½ cup

1.7 g

Boiled potato, no skin½ cup

1.2 g

Corn on the cob1 ear

2 g

Tomato paste2 Tbs.

1 g

Salsa2 Tbs.

0.5 g

Beans

Green beans (canned)½ cup

1.89 g

Kidney½ cup

5.48 g

Lima½ cup

4.25 g

Pinto½ cup

5.93 g

Black beans½ cup

7.5 g

Chickpeas (garbanzo)½ cup

6.2 g

Lentils½ cup

7.8 g

Split peas½ cup

8.1 g

Navy beans½ cup

9.6 g

Great northern beans½ cup

6.2 g

White beans½ cup

5.7 g

Black-eyed peas½ cup

5.6 g

Edamame (shelled)½ cup

4 g

Soybeans½ cup

5.2 g

Baked beans½ cup

5 g

Refried beans½ cup

6.7 g

Hummus¼ cup

3 g

Fresh fruit

Apple (with peel)1 medium

2.76 g

Apricots1 cup

3.13 g

Banana1 medium

2.19 g

Blackberries or boysenberries1 cup

7.2 g

Grapefruit1 medium

3.61 g

Grapes1 cup

1.12 g

Nectarine1 medium

2.2 g

Orange1 medium

3.14 g

Pear (with peel)1 medium

4.32 g

Prunes3

3.5 g

Raspberries1 cup

7.5 g

Strawberries1 cup

3.87 g

Watermelon1 slice

1.93 g

Avocado½ medium

4.6 g

Blueberries1 cup

3.6 g

Cantaloupe1 cup

1.4 g

Cherries, sweet1 cup

3.2 g

Cranberries1 cup

3.6 g

Fig, fresh1 medium

1.5 g

Guava1

3 g

Honeydew1 cup

1.4 g

Kiwi1 medium

2.1 g

Mango1 cup

2.6 g

Papaya1 cup

2.5 g

Passion fruit1

1.9 g

Peach1 medium

2.3 g

Persimmon1 medium

6 g

Pineapple1 cup

2.3 g

Plum1 medium

0.9 g

Pomegranate seeds½ cup

3.5 g

Tangerine1 medium

1.6 g

Vegetables (raw)

Broccoli1 cup

2.4 g

Cauliflower1 cup

2.1 g

Carrot1 medium

1.7 g

Celery1 stalk

0.6 g

Cucumber½ cup

0.3 g

Romaine lettuce1 cup

1 g

Iceberg lettuce1 cup

0.9 g

Spinach1 cup

0.7 g

Kale1 cup

0.9 g

Red cabbage1 cup

1.5 g

Bell pepper½ cup

1.2 g

Onion½ cup

1.4 g

Mushrooms½ cup

0.5 g

Radishes½ cup

0.9 g

Leeks½ cup

0.8 g

Dried fruit and juice

Raisins¼ cup

1.5 g

Dried apricots¼ cup

2.4 g

Dried figs¼ cup

3.6 g

Dates, Medjool2

3.2 g

Prunes, dried3

3.5 g

Applesauce, unsweetened½ cup

1.5 g

Orange juice1 cup

0.5 g

Apple juice1 cup

0.5 g

Prune juice1 cup

2.6 g

Nuts and seeds

Almonds1 oz.

3.5 g

Walnuts1 oz.

1.9 g

Pecans1 oz.

2.7 g

Pistachios1 oz.

2.9 g

Cashews1 oz.

0.9 g

Hazelnuts1 oz.

2.7 g

Peanuts1 oz.

2.4 g

Macadamia nuts1 oz.

2.4 g

Brazil nuts1 oz.

2.1 g

Sunflower seeds1 oz.

3 g

Pumpkin seeds1 oz.

1.8 g

Chia seeds1 Tbs.

4.1 g

Ground flaxseed1 Tbs.

1.9 g

Hemp seeds3 Tbs.

1.2 g

Sesame seeds1 Tbs.

1 g

Peanut butter2 Tbs.

1.6 g

Almond butter2 Tbs.

3.3 g

Tahini2 Tbs.

2.8 g

Other

Dark chocolate (70 to 85%)1 oz.

3.1 g

Wheat germ2 Tbs.

1.9 g

Potato chips1 oz.

1.2 g

No fiber

Meat, poultry, fishany amount

0 g

Eggsany amount

0 g

Milk1 cup

0 g

Cheeseany amount

0 g

Yogurt, plain1 cup

0 g

Butter and oilsany amount

0 g

Amounts are approximate and based on typical USDA values. Brands and preparation vary, so check the package label. The bars compare each food to 13 grams.

See Introduction to fiber and Adding fiber to your diet.

This handout is for education and does not replace advice from your own healthcare provider.

Download the original PDF

Fiber table

Breads

Cereals

Rice and pasta

Vegetables (cooked)

Beans

Fresh fruit

Vegetables (raw)

Dried fruit and juice

Nuts and seeds

Other

No fiber

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