Best Health Calculator
Understanding Fiber in Your Diet
Fiber is essential for digestive health, maintaining healthy blood sugar levels, and supporting heart health. Use this comprehensive table to find fiber content in common foods and help meet your daily fiber needs (25-38 grams per day for adults).
Fiber Content Table
| Food Category | Food Item | Serving Size | Fiber (grams) |
|---|---|---|---|
| Fruits | |||
| Raspberries | 1 cup | 8.4 | |
| Prunes (dried) | 10 prunes | 6 | |
| Blueberries (raw) | 1 cup | 4 | |
| Pear | 1 medium | 4 | |
| Raisins (seedless) | 2/3 cup | 4 | |
| Apple w/skin | 1 medium | 3.7 | |
| Strawberries | 1 cup | 3.4 | |
| Orange | 1 medium | 3 | |
| Banana | 1 medium | 2.7 | |
| Apricots | 3 medium | 2.5 | |
| Apple w/o skin | 1 medium | 2.4 | |
| Nectarine | 1 medium | 2.2 | |
| Applesauce | ½ cup | 2 | |
| Pineapple | 1 cup (pieces) | 2 | |
| Tangerine | 1 medium | 2 | |
| Peach | 1 medium | 1.7 | |
| Cantaloupe | 1 cup (pieces) | 1.3 | |
| Cherries | 10 cherries | 1.3 | |
| Fruit salad/fruit cup | ½ cup | 1.3 | |
| Grapefruit | ½ medium | 1.3 | |
| Grapes | 1 cup | 1.2 | |
| Honeydew melon | 1 cup (pieces) | 1 | |
| Mandarin oranges | ½ cup | 1 | |
| Plum | 1 medium | 1 | |
| Watermelon | 1 cup (pieces) | 0.8 | |
| Vegetables | |||
| Pinto beans, boiled | 1 cup | 14.7 | |
| Baked beans | 1 cup | 14 | |
| Lima beans, boiled | 1 cup | 13.2 | |
| Artichoke, boiled | 1 medium | 6.2 | |
| Potato, baked w/ skin | 1 medium | 5 | |
| Pumpkin, canned | ½ cup | 5 | |
| Peas, green | ½ cup | 4 | |
| Squash, winter | ½ cup | 3 | |
| Sweet potato, baked | 1 medium | 3 | |
| Broccoli, boiled | ½ cup | 2.3 | |
| Spinach, boiled | ½ cup | 2.2 | |
| Brussels sprouts, boiled | ½ cup | 2 | |
| Carrot | 1 medium | 2 | |
| Corn, on the cob | 1 ear | 2 | |
| Green beans, boiled | ½ cup | 2 | |
| Potato, boiled | 1 medium | 2 | |
| Cauliflower, boiled | ½ cup | 1.7 | |
| Potato salad | ½ cup | 1.6 | |
| Asparagus, boiled | ½ cup (6 spears) | 1.4 | |
| Coleslaw | ½ cup | 1 | |
| Eggplant, boiled | ½ cup | 1 | |
| Onions, boiled | ½ cup | 1 | |
| Tomato, raw | 1 medium | 1 | |
| Spinach, raw | ½ cup | 0.8 | |
| Celery | 1 stalk (7 inch) | 0.7 | |
| Cucumber | ½ cup (slices) | 0.5 | |
| Lettuce | ½ cup (pieces) | 0.5 | |
| Mushrooms | ½ cup (pieces) | 0.4 | |
| Cereal | |||
| Fiber One, General Mills | ½ cup | 13 | |
| Bran Buds, Kellogg's | 1/3 cup | 12 | |
| All-Bran, Kellogg's | ½ cup | 10 | |
| Raisin bran, Kellogg's | 1 cup | 8.2 | |
| Quaker Shredded Wheat | 3 biscuits | 7.3 | |
| Cracklin' Oat Bran, Kellogg's | ¾ cup | 5.6 | |
| Frosted Mini-Wheats | 5 biscuits | 5 | |
| Banana Nut Crunch | 1 cup | 4 | |
| Cheerios | 1 cup | 3 | |
| Instant Oatmeal | 1 pack | 3 | |
| Multi-Grain Cheerios | 1 cup | 3 | |
| Raisin Bran, General Mills | ¾ cup | 3 | |
| Honey Nut Cheerios, General Mills | 1 cup | 2 | |
| Breads/Grains | |||
| Seven grain, Bran'ola | 1 slice | 3 | |
| Italian, Bakery Light | 1 slice | 2.5 | |
| Wheat, Bakery Light | 1 slice | 2.5 | |
| Whole wheat | 1 slice | 2 | |
| Bagel (most bagels) | 1 bagel | 1.5 | |
| English muffin, Thomas | 1 muffin | 1.5 | |
| Multi-grain | 1 slice | 1.5 | |
| Pancakes | 1 medium-large | 1 | |
| Pita, white | 1 6" diameter | 1 | |
| White | 1 slice | 1 | |
| Pasta | |||
| Spaghetti, whole wheat | 1 cup | 6.3 | |
| Macaroni, whole wheat | 1 cup | 4 | |
| Brown rice, long grain | 1 cup | 3.5 | |
| Elbow macaroni, Golden Grain | ½ cup | 2 | |
| Macaroni | 1 cup | 1.8 | |
| White rice | 1 cup | 1 | |
Tips for Increasing Your Fiber Intake
Gradual Increase: Increase fiber intake slowly to allow your digestive system to adjust. Drink plenty of water to help fiber move through your digestive system.
Whole Foods First: Choose whole fruits over juice, whole grains over refined grains, and include legumes and vegetables in your meals to naturally increase fiber intake.
Disclaimer: This website is not intended to diagnose, treat, or cure any disease or health condition. The information provided is for educational purposes only.
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