Fiber Content of Foods
Food
Amount
Fiber
(gram)
Apple
1 medium
3
Apple juice
1 cup
0
Apricot
3 dried
4.5
Artichoke
1
6
Asparagus
2 spears
1
Avocado
1/2 medium
2
Banana
1 medium
2.4
Barley, raw
40 g
5
Barley, cooked
1 cup, 180 g
6.5
Beans, Black-eyed, cooked
100 g
6.5
Beans. Green, cooked
1 cup
2
Beans, Mung, cooked
100 g
6.5
Beans, Soya, cooked
100 g
7.5
Beet Root, canned
100 g
4
Bitter Melon
100 g
2
Black Berrids, fresh
100 g
5
Blue Berries, raw/td>
100 g
5
Bread- Chapati
100 g
3
Bread- Naan
60 g
1.5
Bread- Loaf, Black Rye
1 slice
7
Broccoli, raw
100 g
4
40 g
2
Cantaloupe
1 cup
1
Carrot, raw
70 g
2
Cereal- All Bran
45 g
13
Cereal- Oat Bran
22 g
3.5
Chick Peas, dried, boiled
180 g
20.5
Cucumber, sliced
1/2 cup
<1
Figs, dried
75 g
10.5
Flour- Barley
100 g
10
Flour- Besan (Chickpea)
100 g
11
Flour- Soya, low fat
100 g
15.5
Flour- Wholemeal
100 g
11
Flour- Wheat, plain (Maida)
100 g
4
Grapes
1/2 cup
<1
Kiwi fruit
1 medium
5
Guava,
100 g
5.5
Lemon
1 g
2.5
Lettuce
1 cup
1
Mango, peeled
150 g
2.5
Nashi Pear, unpeeled
130 g
4.5
Nuts- Almonds, raw
4 numbers
1.5
Nuts- Cashew, raw
75 g
4.5
Orange
1 medium
3
Peach
1 medium
2
Onion
1 large
0.6
Pear with skin
1 medium
4
Peas (cooked)
1 cup
6
Pistachios
1 oz
3
Popcorn (air popped)
3.5 cup
4.5
Potato, baked with skin
1 medium
4
Raspberries
1 cup
8
Rice
1 cup
1.6
Strawberries
1 cup
4
Spinach (raw)
1 cup
1
Spinach (cooked)
1 cup
4
Sunflower Seeds
1 ounce
4
Tomato
1 medium
2
Whole wheat bread
1 slice
1.3
List of High Fiber Foods
The above list is very handy in selecting high fiber foods to increase fibers in diet.. From the above table, see below a list of high fiber foods:
-
Legumes & Lentils: Dried beans, peas and other legumes including baked beans, kidney beans, split peas, dried limas, garbanzos, lentils, pinto beans and black beans. Green beans, snap beans, pole beans, lima beans and broad beans
- Dried fruit such as figs, apricots and dates
- Fruits like raspberries, blackberries and strawberries, cherries, plums, pears, apples, kiwi fruit, guava, banana. Pears contain more fiber than prunes.
- Vegetables like Fresh or frozen green peas, broccoli, Brussels sprouts, Sweet corn, beet root, baked potato with the skin, carrot
- Greens vegetables including spinach, beet greens, kale, collards, Swiss chard and turnip greens.
- Nuts such as almonds, Brazil nuts, peanuts, pistachios, and walnuts (Nuts are also high in fat content, read calories in nuts.). But pistachios are the lowest in calories and fat of all nuts, and a one-ounce serving has three grams of fiber.
- Whole wheat and barley products
- Rye, oats, buckwheat and cornmeal
- Coconut (this is also high in saturated fat).
The fibers should be very important inclusion in your diet for controlling your cholesterol and preventing cancer.