Information

Pocket Guide to

High-Fiber Sources

Food Size of
Serving
Fiber
Grams/
Serving
Calories/
Serving
FRUITS: (raw, unless otherwise noted)
Apple (with peel) 1 medium 2.76 81
Apricots 1 cup 3.13 74
Banana 1 medium 2.19 105
Blackberries 1 cup 7.20 74
Boysenberries 1 cup 7.20 74
Cantaloupe 1 wedge 1.07 47
Cherries 1 cup 1.88 104
Grapefruit 1 medium 3.61 92
Grapes 1 cup 1.12 114
Orange 2 medium 3.14 65
Pear (with peel) 1 medium 4.32 98
Pineapple 1 cup 1.86 78
Plums 1 medium 0.99 36
Prunes (canned) 1 cup 13.76 246
Raspberries 1 cup 6.03 6.00
Strawberries 1 cup 3.87 46
Watermelon 1 slice 1.93 152
 
GRAIN PRODUCTS AND OTHERS:
Bread:
     French 1 slice 0.67 70
     Rye 1 slice 1.72 70
     White 1 slice 0.50 70
     Whole Wheat 1 slice 2.11 70
Cereal:
     Bran 1 ounce 8.72 70
     Corn Flakes 1 ounce 0.45 110
     Oat Bran 1 ounce 4.06 110
     Oatmeal 1 ounce 2.51 100
     Shredded Wheat 1 ounce 2.64 90
Crackers:
     Graham 1 square 0.25 30
     Saltine 1 regular 0.08 60
Rice:
     Brown 1/2 cup 5.27 109
White 1/2 cup 1.42 133
Spaghetti 2 ounces 2.56 220
Almonds (roasted) 1/2 cup 7.95 405
Peanuts (roasted) 1/2 cup 6.34 160
 
VEGETABLES: (cooked, unless otherwise noted)
Artichoke 1 globe 3.96 60
Asparagus 1/2 cup 1.48 22
Beans:
     Green (canned) 1/2 cup 1.89 20
     Kidney 1/2 cup 5.48 100
     Lima 1/2 cup 4.25 90
     Pinto 1/2 cup 5.93 101
     White 1/2 cup 4.72 125
Broccoli 1/2 cup 2.58 22
Brussels Sprouts 1/2 cup 3.51 30
Cabbage, green 1/2 cup 1.50 16
Cabbage, green (raw) 1/2 cup 0.73 8
Carrots 1/2 cup 2.42 35
Cauliflower 1/2 cup 2.30 15
Cauliflower (raw) 1/2 cup 1.20 12
Celery (raw) 1/2 cup 0.96 10
Corn 1/2 cup 3.03 89
Cucumber 1/2 cup 0.52 7
Eggplant 1/2 cup 0.96 13
Green Peas 1/2 cup 3.36 67
Lettuce, iceberg (raw) 1/2 cup 0.24 5
Onions (raw) 1/2 cup 1.28 30
Potato (baked with skin) 1/2 cup 1.95 57
Spinach 1/2 cup 2.07 21
Squash, acorn (baked) 1/2 cup 2.87 57
Tomato (raw) 1/2 cup 1.17 19
Zucchini 1/2 cup 1.26 14

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