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  Food Sources of Dietary Fiber  
 

Food Sources of Dietary Fiber ranked by grams of dietary fiber per standard amount; also calories in the standard amount. (All are 10% of AI for adult women, which is 25 grams/day.)

Food, Standard Amount

Dietary Fiber (g)

Calories

Navy beans, cooked, ?/font> cup

9.5

128

Bran ready-to-eat cereal (100%), ?/font> cup

8.8

78

Kidney beans, canned, ?/font> cup

8.2

109

Split peas, cooked, ?/font> cup

8.1

116

Lentils, cooked, ?/font> cup

7.8

115

Black beans, cooked, ?/font> cup

7.5

114

Pinto beans, cooked, ?/font> cup

7.7

122

Lima beans, cooked, ?/font> cup

6.6

108

Artichoke, globe, cooked, 1 each

6.5

60

White beans, canned, ?/font> cup

6.3

154

Chickpeas, cooked, ?/font> cup

6.2

135

Great northern beans, cooked, ?/font> cup

6.2

105

Cowpeas, cooked, ?/font> cup

5.6

100

Soybeans, mature, cooked, ?/font> cup

5.2

149

Bran ready-to-eat cereals, various, ~1 oz

2.6-5.0

90-108

Crackers, rye wafers, plain, 2 wafers

5.0

74

Sweetpotato, baked, with peel, l medium (146 g)

4.8

131

Asian pear, raw, 1 small

4.4

51

Green peas, cooked, ?/font> cup

4.4

67

Whole-wheat English muffin, 1 each

4.4

134

Pear, raw, 1 small

4.3

81

Bulgur, cooked, ?/font> cup

4.1

76

Mixed vegetables, cooked, ?/font> cup

4.0

59

Raspberries, raw, ?/font> cup

4.0

32

Sweetpotato, boiled, no peel, 1 medium (156 g)

3.9

119

Blackberries, raw, ?/font> cup

3.8

31

Potato, baked, with skin, 1 medium

3.8

161

Soybeans, green, cooked, ?/font> cup

3.8

127

Stewed prunes, ?/font> cup

3.8

133

Figs, dried, ?/font> cup

3.7

93

Dates, ?/font> cup

3.6

126

Oat bran, raw, ?/font> cup

3.6

58

Pumpkin, canned, ?/font> cup

3.6

42

Spinach, frozen, cooked, ?/font> cup

3.5

30

Shredded wheat ready-to-eat cereals, various, ~1 oz

2.8-3.4

96

Almonds, 1 oz

3.3

164

Apple with skin, raw, 1 medium

3.3

72

Brussels sprouts, frozen, cooked, ?/font> cup

3.2

33

Whole-wheat spaghetti, cooked, ?/font> cup

3.1

87

Banana, 1 medium

3.1

105

Orange, raw, 1 medium

3.1

62

Oat bran muffin, 1 small

3.0

178

Guava, 1 medium

3.0

37

Pearled barley, cooked, ?/font> cup

3.0

97

Sauerkraut, canned, solids, and liquids, ?/font> cup

3.0

23

Tomato paste, ?/font> cup

2.9

54

Winter squash, cooked, ?/font> cup

2.9

38

Broccoli, cooked, ?/font> cup

2.8

26

Parsnips, cooked, chopped, ?/font> cup

2.8

55

Turnip greens, cooked, ?/font> cup

2.5

15

Collards, cooked, ?/font> cup

2.7

25

Okra, frozen, cooked, ?/font> cup

2.6

26

Peas, edible-podded, cooked, ?/font> cup

2.5

42

Source: ARS Nutrient Database for Standard Reference, Release 17. Foods are from single nutrient reports, which are sorted either by food description or in descending order by nutrient content in terms of common household measures. The food items and weights in these reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted.

 
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