High Fiber Diet
Fiber Content of Selected Foods
This list tells about how many grams of dietary fiber are in one serving of each food listed below.
You should eat a total of _______ grams of fiber each day.
For cereals, breads, and other grain products with a Nutrition Facts Label, read the label to find out how much fiber is in each serving. Look on the last page to see how to read the Nutrition Facts Label.
For other foods that do not have a nutrition label, see the tables below to see how much fiber is in each food.
Cereals
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About 8 grams of dietary fiber
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100% Bran®
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1/2 cup
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All Bran®
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1/3 cup
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Bran Buds
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1/3 cup
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About 4 grams of dietary fiber
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40% Bran® (or similar)
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3/4 cup
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Cracklin’ Bran®
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1/3 cup
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Fruit and Fiber®
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3/4 cup
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Raisin Bran® (or similar)
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3/4 cup
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Shredded Wheat ‘n Bran®
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3/4 cup
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About 3 grams of dietary fiber
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Bran Chex®
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1/2 cup
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Corn Bran®
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1/2 cup
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Corn Chex®
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3/4 cup
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Grape Nuts®
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1/4 cup
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Grape Nuts Flakes®
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2/3 cup
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Grits
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1/4 cup
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Honey Bran®
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7/8 cup
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Most®
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2/3 cup
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Oatmeal, cooked
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1/2 cup
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Post Toasties®
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1 cup
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Puffed Wheat®
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1 1/4 cups
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Ralston®, cooked
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1/2 cup
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Shredded Wheat®
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1 large biscuit
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Total®
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3/4 cup
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Wheat germ
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1/4 cup
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About 2 grams of dietary fiber
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Cheerios®
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3/4 cup
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Nutri-Grain® (barley, corn, rye, or wheat)
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3/4 cup
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Wheat Chex®
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3/4 cup
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Wheaties®
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1 cup
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About 1 gram of dietary fiber
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100% Natural® cereal, plain
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3/4 cup
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Corn flakes
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3/4 cup
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Crispy Wheat ‘N Raisins®
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3/4 cup
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Frosted Mini-Wheats®
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4 biscuits
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Heartland® Natural cereal, plain
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1/4 cup
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Rice Krispies®
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3/4 cup
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Special K®
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1 cup
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Brand names are used as examples only. They are not a recommendation for any particular product. Check the actual label to find the number of grams of dietary fiber.
Breads
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About 2 grams of dietary fiber
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Bran muffin
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1 small
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Graham crackers
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2
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Pumpernickel bread
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1 slice
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Rye bread
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1 slice
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Rye crackers
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3
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Whole wheat bread
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1 slice
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Whole wheat crackers
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6
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Whole wheat rolls
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1
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About 1 gram of dietary fiber
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Cracked wheat bread
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1 slice
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Mixed grain bread
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1 slice
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Oatmeal bread
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2 slices
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Raisin bread
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1 slice
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Less than 1 gram of dietary fiber
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Bagel
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1
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French bread
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1 slice
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Italian bread
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1 slice
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Pita bread
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1 piece
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Grains, Flour, and Pasta
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More than 5 grams of dietary fiber
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Unprocessed bran (Miller’s)
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1/2 cup = 13 grams fiber
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Whole meal flour
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1/2 cup = 6 grams of fiber
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About 2 grams of dietary fiber
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Barley grits, cooked
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1/3 cup
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Barley, raw
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1/2 cup
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Brown rice
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1/2 cup
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Buckwheat
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1/2 cup
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Bulgur
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1/3 cup
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Cracked wheat
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1/4 cup
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Ground millet
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3/4 cup
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Rolled oats
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4 cups
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White flour
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1/2 cup
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Whole wheat pasta
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1/2 cup
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Wild rice
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1/2 cup
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Beans and lentils (cooked)
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About 6 grams of dietary fiber per serving
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Baked beans
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1/2 cup
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Kidney beans
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1/2 cup
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Lentils
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3/4 cup
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Lima beans
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1/2 - 2/3 cup
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Navy beans
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1/2 cup
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Pinto beans
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1/2 cup
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White beans
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1/2 cup
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Nuts, seeds, and coconut
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About 3 grams of dietary fiber per serving
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Almonds
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2 Tablespoons
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Brazil nuts
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1/4 cup
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Coconut, shredded
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3 Tablespoons
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Filberts
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30 nuts
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Olives
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15 medium
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Peanut Butter
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3 Tablespoons
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Peanuts
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1/4 cup
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Popcorn
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1 cup
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Pumpkin seeds
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2 Tablespoons
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Sesame seeds
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2 Tablespoons
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Soy nuts
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2 Tablespoons
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Sunflower seeds
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2 Tablespoons
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Walnuts
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3 Tablespoons
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Fresh fruit
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About 4 grams of dietary fiber per serving
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Apple
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1 medium
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Blackberries
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1/2 cup
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Blueberries
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1 cup
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Pear
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1 medium
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Raspberries
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1 cup
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About 3 grams of dietary fiber per serving
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Nectarine
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1 medium
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Strawberries
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1 cup
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About 2 grams of dietary fiber per serving
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Apricots
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3 medium
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Banana
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1 medium
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Cantaloupe
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1/4 cup
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Grapes
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1 cup
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Mango
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1
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Orange
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1 medium
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Papaya
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1
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Peach
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1 medium
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Tangerine
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1 medium
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About 1 gram of dietary fiber per serving
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Cherries
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10-15 large
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Grapefruit
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1/2
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Pineapple
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1/2 cup
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Plums
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2-3 medium
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Rhubarb, raw
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1/2 cup
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Watermelon
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3 cups
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Fruit juices
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About ½ gram of dietary fiber per serving
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Apple juice
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1/2 cup
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Grape juice
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1/2 cup
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Grapefruit juice
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1/2 cup
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Orange juice
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1/2 cup
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Papaya juice
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1/2 cup
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Dried fruit
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About 3½ grams of dietary fiber per serving
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Dates
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3
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Prunes
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3
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Raisins
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6 Tablespoons
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Canned fruit
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About ½ gram of dietary fiber per serving
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Applesauce
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1/2 cup
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Apricots
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3 halves
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Cherries
|
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1/2 cup
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Grapefruit
|
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1/2 cup
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Mandarin oranges
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1/2 cup
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Pears
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1/4 cup
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Pineapple
|
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1/4 cup
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Plums
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3
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Vegetables
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About 4 grams of dietary fiber per serving
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Baked potato with skin
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1 medium
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Broccoli tops
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1/2 cup
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Parsnips, raw
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1/2 large
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Peas (frozen), cooked
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1/2 cup
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Sweet potato
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1 medium
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About 3 grams of dietary fiber per serving
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Carrots, cooked
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1/2 cup or 1 medium
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Corn
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1/2 cup
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About 2 grams of dietary fiber per serving
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Asparagus, small spears
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1/2 cup
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Avocado
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1/2 medium
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Beets
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1/2 cup
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Brussels sprouts
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4 or 1/2 cup
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Cabbage, boiled or raw
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1/2 cup
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Carrot, raw
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1 medium
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Eggplant
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1/2 cup
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Onions, cooked
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3/4 cup
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Onions, raw
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1/2 cup
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Spinach
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1 cup
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String beans, raw
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1/2 cup
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Turnips, raw
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2/3 cup
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Zucchini, raw
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1/2 cup
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About 1 gram of dietary fiber per serving
|
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Bean sprouts, raw
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1/2 cup
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Cauliflower, raw
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1/2 cup
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Dill pickle
|
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1 medium
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French fried potatoes
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10 medium
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Mushrooms, raw
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1/2 cup
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Potatoes, mashed
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1/2 cup
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Tomato, fresh
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1 medium
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Less than 1 gram of dietary fiber per serving
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Celery, raw
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1 stalk
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Cucumber, raw
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6 slices
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Green pepper, raw
|
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2 rings
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Green pepper, cooked
|
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1/2 cup
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Lettuce, raw
|
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1/2 cup
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Guidelines to increase the fiber in your diet
Include a variety of fiber sources. Do not rely on a single source.
Increase how much fiber you eat slowly. A gradual increase is best. Too much fiber too quickly may result in gas and bloating.
Replace refined grains with whole grains and include other fiber sources. The goal is to change the types of food eaten, not to supplement your present diet with high-fiber foods.
Eat more fruits and vegetables each day.
Drink more liquids as you eat more fiber. Drink another 6 to 8 cups of liquids per day. This does not include liquids that contain caffeine such as coffee, tea, and cola drinks. They drain water out of your body. Not drinking enough liquids may result in constipation.
Start by making these changes:
For 1 cup of white four, you may substitute:
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1 cup whole wheat flour minus 2 Tablespoons.
-
½ cup white flour plus ½ cup whole wheat flour
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¾ cup white flour and ¼ cup wheat germ or ¼ cup 100% Bran®