Fiber Content Of Foods In Common Portions Chart
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1
2Fiber Content of Foods in Common Portions
A high fiber diet can help lower cholesterol, control blood sugar (soluble fiber), and prevent constipation (insoluble).
Aim for 25-35 grams (g) of total fiber each day –or 6-8 grams per meal, and 3-4 grams per snack, choosing foods from all
the categories listed here. Increase your fiber intake gradually, over 2 or 3 weeks, so your system can adapt to the added bulk
without discomfort. Drink plenty of fluids, at least 6-8 cups of caffeine-free liquid daily.
Food Item
Serving Size Total Fiber/
Soluble Fiber/
Insoluble Fiber/
Serving (g)
Serving (g)
Serving (g)
Vegetables, cooked (cooked)
Asparagus
½ cup
2.8
1.7
1.1
Beets, flesh only
½ cup
1.8
0.8
1.0
Broccoli
½ cup
2.4
1.2
1.2
Brussels sprouts
½ cup
3.8
2.0
1.8
Corn, whole kernel, canned
½ cup
1.6
0.2
1.4
Carrots, sliced
½ cup
2.0
1.1
0.9
Cauliflower
½ cup
1.0
0.4
0.6
Green beans, canned
½ cup
2.0
0.5
1.5
Kale
½ cup
2.5
0.7
1.8
Okra, frozen
½ cup
4.1
1.0
3.1
Peas, green, frozen
½ cup
4.3
1.3
3.0
Potato, sweet, flesh only
½ cup
4.0
1.8
2.2
Spinach
½ cup
1.6
0.5
1.1
Tomato sauce
½ cup
1.7
0.8
0.9
Turnip
½ cup
4.8
1.7
3.1
Raw Vegetables
Cabbage, red
1 cup
1.5
0.6
0.9
Carrots, fresh
1, 7 ½ in. long
2.3
1.1
1.2
Celery, fresh
1 cup chopped
1.7
0.7
1.0
Cucumber, fresh
1 cup
0.5
0.2
0.3
Lettuce, iceberg
1 cup
0.5
0.1
0.4
Mushrooms, fresh
1 cup pieces
0.8
0.1
0.7
Onion, fresh
½ cup chopped
1.7
0.9
0.8
Pepper, green, fresh
1 cup chopped
1.7
0.7
1.0
Tomato, fresh
1 medium
1.0
0.1
0.9
Fruits
Apple, red, fresh w/skin
1 small
2.8
1.0
1.8
Applesauce, canned
½ cup
2.0
0.7
1.3
Apricots, dried
7 halves
2.0
1.1
0.9
Apricots, fresh w/skin
4
3.5
1.8
1.7
Banana, fresh
½ small
1.1
0.3
0.8
Blueberries, fresh
¾ cup
1.4
0.3
1.1
Cherries, black, fresh
12 large
1.3
0.6
0.7
Figs, dried
1 ½
3.0
1.4
1.6
Grapefruit, fresh
½ medium
1.6
1.1
0.5
Grapes, fresh w/skin
15 small
0.5
0.2
0.3
Kiwifruit, fresh, flesh only
1 large
1.7
0.7
1.0
Mango, fresh, flesh only
½ small
2.9
1.7
1.2
Melon, cantaloupe
1 cup cubed
1.1
0.3
0.8
Orange, fresh, flesh only
1 small
2.9
1.8
1.1
Peach, fresh, w/skin
1 medium
2.0
1.0
1.0
Pear, fresh, w/skin
½ large
2.9
1.1
1.8
Plum, red, fresh
2 medium
2.4
1.1
1.3
Prunes, dried
3 medium
1.7
1.0
0.7
Raisins, dried
2 tbsp
0.4
0.2
0.2
Raspberries, fresh
1 cup
3.3
0.9
2.4
Strawberries, fresh
1 ¼ cup
2.8
1.1
1.7
Watermelon
1 ¼ cup cubed
0.6
0.4
0.2
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