High Fiber Food Chart

Fiber Rich Foods, Foods High in Fiber, High Fiber Food Chart

If you are looking to increase your fiber intake to lose weight and eat a healthy diet, the chart of high fiber foods below will easily help you to double your intake of fiber rich foods without increasing your calorie intake.  Don’t forget to do it gradually (add just a few grams of fiber at a time) and drink plenty of water, at least 2 litres a day, to allow the intestinal tract to adjust.

Fiber is an indigestible form of carbohydrate which is present in all plant foods. When eaten, fiber passes almost unchanged though our stomach and intestines. Fiber plays the main role in keeping our digestive system healthy. The other fiber benefits include weight loss, lowering of cholesterol and a reduced risk of heart disease and diabetes.

List of High Fiber Foods

Per 100 grams (3.5 oz) edible portion

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Fruit

Vegetables

Legumes

Nuts and Seeds

Cereals

Grains and Pasta

Baked Products

Fruits
Foods With Fiber	Calories, kcal	Fiber, grams
Apples: raw, with skin raw, without skin cooked, without skin applesauce	52 48 53 68	2.4 1.3 2.4 1.2
Apricot: raw dried canned, juice pack, with skin	48 241 48	2.0 7.3 1.6
Avocado, raw	160	6.7
Banana: raw dehydrated banana chips or banana powder	89 346 519	2.6 9.9 7.7
Blackberries: raw frozen, unsweetened canned, heavy syrup	43 64 92	5.3 5.0 3.4
Blueberries: raw frozen, unsweetened canned, light syrup	57 51 88	2.4 2.7 2.6
Cantaloupe melon, raw	34	0.9
Casaba melon,raw	28	0.9
Cherries sweet, raw	63	2.1
Cranberries: raw dried, sweetened	46 308	4.6 5.7
Dates: medjool, pitted deglet noor, pitted	277 282	6.7 8
Figs: raw dried canned, light syrup pack	74 249 69	2.9 9.8 1.8
Grapefruit: raw sections, canned, juice pack	32 37	1.1 0.4
Grapes, red or green, raw:	69	0.9
Guava, raw	68	5.4
Honeydew melon, raw	36	0.8
Kiwi: Kiwi, gold, raw Kiwi, green, raw	60 61	2.0 3.0
Mango, raw	60	1.6
Nectarine, raw	44	1.7
Olives: green, pickled, canned or bottled ripe, canned (jumbo-super colossal) ripe, canned (small-extra large)	145 81 115	3.3 2.5 3.2
Papaya, raw	43	1.7
Passion fruit, raw	97	10.4
Peaches: raw, with skin frozen, sliced, sweetened dried, sulphured canned, light syrup pack	39 94 239 54	1.5 1.8 8.2 1.3
Pear: raw asian, raw dried, sulphured canned, light syrup pack	58 42 262 57	3.1 3.6 7.5 1.6
Persimmon: Japanese, raw Japanese, dried	70 274	3.6 14.5
Pineapple: raw frozen, chunks, sweetened canned, light syrup pack	50 86 52	1.4 1.1 0.8
Pomegranate, raw	83	4.0
Plum: raw canned, light syrup pack dried plums or prunes, pitted	46 63 240	1.4 0.9 7.1
Raisins: golden seedless seeded seedless	302 296 299	4.0 6.8 3.7
Raspberries: raw frozen, red, sweetened canned, red, heavy syrup pack	52 103 91	6.5 4.4 3.3
Strawberries: raw frozen, unsweetened canned, heavy syrup pack	32 35 92	2.0 2.1 1.7
Starfruit or Carambola,raw	31	2.8
Tomatoes: red, ripe, raw red, ripe, cooked canned, packed in tomato juice	18 18 17	1.2 0.7 1.0
Watermelon, raw	30	0.4
Vegetables
Foods With Fiber	Calories, kcal	Fiber, grams
Artichoke, cooked boiled	53	8.6
Asparagus, cooked, boiled	22	2.0
Aubergine or Eggplant: cooked, boiled pickled	35 49	2.5 2.5
Beet greens: raw cooked, boiled	22 27	3.7 2.9
Beets or beetroot: raw cooked, boiled canned pickled, canned	43 44 31 65	2.8 2.0 1.8 2.6
Broccoli: raw cooked, boiled	34 35	2.6 3.3
Brussels sprouts: raw cooked, boiled	43 36	3.8 2.6
Cabbage, common: raw cooked, boiled	24 23	2.3 1.9
Cabbage, red: raw cooked, boiled	31 29	2.1 2.6
Cabbage, savoy: raw cooked, boiled	27 2.4	3.1 2.8
Carrots: raw cooked, boiled	41 35	2.8 3.0
Cauliflower: raw cooked, boiled	25 23	2.0 2.3
Celery: raw cooked, boiled	16 18	1.6 1.6
Collard: raw cooked, boiled	30 26	3.6 2.8
Coriander leaves, raw	23	2.8
Corn (sweet):	96	2.4
Cucumber: raw, with peel raw, peeled pickled cucumber, sour	15 12 11	0.5 0.7 1.2
Kale: raw cooked, boiled	50 28	2.0 2.0
Leek: raw cooked, boiled	61 31	1.8 1.0
Lettuce, raw: green leaf red leaf cos or romaine iceberg butterhead	15 16 17 14 13	1.3 0.9 2.1 1.2 1.1
Okra, cooked, boiled	22	2.5
Onion: raw cooked, boiled young green, tops only	40 44 27	1.7 1.4 1.8
Pak Choi or Chinese cabbage: raw cooked, boiled	13 12	1.0 1.0
Parsley, raw	36	3.3
Parsnip, cooked, boiled	71	3.6
Peppers, sweet, green: raw sautéed cooked, boiled canned	84 127 28 18	1.7 1.8 1.2 1.2
Peppers, red: raw cooked, boiled sautéed canned	31 28 133 18	2.1 1.2 1.8 1.2
Peppers, jalapeno, raw	29	2.8
Peppers, hot chilli: red, raw green, raw	40 40	1.5 1.5
Popcorn: air-popped microwave, 94% fat free oil-popped	387 402 583	14.5 13.6 8.1
Potatoes: boiled, cooked in skin boiled, cooked without skin mashed, whole milk added mashed, whole milk and butter added baked french fried potato chips potato wedges	78 86 83 113 93 164 559 123	3.3 1.8 1.5 1.5 2.2 2.8 3.1 2.0
Radishes: raw oriental, raw oriental, cooked, boiled	16 18 17	1.6 1.6 1.6
Rhubarb, cooked	116	2.0
Spinach: raw cooked, boiled canned	23 23 23	2.2 2.4 2.4
Squash: summer squash or zucchini, cooked, boiled winter squash, cooked, baked	20 37	1.4 2.8
Sweet potato: cooked, boiled, without skin cooked, baked in skin sweet potato chips	76 90 496	2.5 3.3 3.5
Swiss Chard: raw cooked, boiled	19 20	1.6 2.1
Turnips: raw cooked, boiled	28 22	1.8 2.0
Turnip greens: raw cooked, boiled	32 20	3.2 3.5
Yams cooked, boiled or baked	116	3.9
Watercress, raw	11	0.5
Zucchini or summer squash: raw, includes skin cooked, boiled, includes skin	17 15	1.0 1.0
Legumes
Foods With Fiber	Calories, kcal	Fiber, grams
Baked beans	155	5.5
Beans black, cooked	132	8.7
Broad beans, cooked	110	5.4
Beans, Great Northern: cooked, boiled canned	118 114	7.0 4.9
Beans, kidney, cooked	127	6.4
Green beans or snap beans: cooked, boiled canned	35 20	3.2 1.9
Green beans or french, mature seeds, cooked, boiled	129	9.4
Lima beans, cooked	115	7.0
Mung beans, cooked	105	7.6
Navy beans	140	10.5
Pink beans	149	5.3
Pinto beans, cooked	143	9.0
Chickpeas or garbanzo beans: cooked, boiled canned	164 119	7.6 4.4
Lentils, cooked	116	7.9
Green peas: edible-podded, raw cooked boiled canned	42 84 69	2.6 5.5 4.1
Nuts and Seeds
Foods With Fiber	Calories, kcal	Fiber, grams
Almonds	575	12.2
Almond butter	614	10.3
Brazil nuts	656	7.5
Cashew nuts	574	3.0
Cashew butter	587	2.0
Chestnuts, roasted	245	5.1
Coconut meat	660	1.94
Hazelnuts or filberts	646	9.4
Macadamia nuts	718	8.6
Peanuts	585	8.0
Peanut butter	588	6.0
Pecans	691	9.6
Pine nuts	673	3.7
Pistachio nuts	562	10.3
Walnuts	654	6.7
Flax seeds	534	27.3
Pumpkin seeds	559	6.0
Sesame seeds	573	11.8
Sunflower seeds	584	8.6
Cereals
Foods With Fiber	Calories, kcal	Fiber, grams
Fiber one cereals: Original Caramel Delight Honey Clusters Raisin Bran Clusters Shredded Wheat	200 352 301 311 321	47.3 16.7 24.5 2.0 13.7
Chex cereal: Multi-Bran Chex Wheat Chex Rice Chex Corn Chex Honey Nut Chex Cinnamon Chex Chocolate Chex Frosted Chex	328 360 382 367 400 403 411 367	12.1 10.8 1.0 4.0 1.0 2.2 1.8 0.0
Cheerios: Multi-Grain Cheerios Honey Nut Cheerios Banana Nut Chocolate Cheerios Berry Burst Cheerios Frosted Cheerios Apple Cinnamon Cheerios Fruity Cheerios Yogurt Burst Cheerios	379 393 374 380 367 378 400 370 400	9.3 7.1 6.1 6.2 7.3 6.0 4.0 6.0 6.7
Kashi: Kashi 7 Whole Grain Flakes Kashi 7 Whole Grain Honey Puffs Kashi 7 Whole Grain Nuggets Go Lean Crunch!, Honey Almond Flax Golean Golean Crunch! Good Friends Ganola, Cocoa Beach Cereal Granola, Mountain Medley Cereal Granola, Orchard Spice Cereal Granola, Summer Berry Cereal Heart to Heart Warm Cinnamon Heart to Heart, Honey Toasted Oat Mighty Bites, Honey Crunch Cereal Organic Promise Cinnamon Harvest Organic Promise Island Vanilla Biscuit Cinna-Raisin Crunch Heart to Heart, Wild Blueberry Kashi U Organic Promise, Autumn Wheat Puffed Kashi Go Lean Hot Cereal, Hearty Honey & Cinnamon, dry Heart to Heart, Instant Oatmeal, Apple Cinnamon Heart to Heart, Instant Oatmeal, maple, dry Go Lean, Hot Cereal, Truly Vanilla, dry	350 381 356 381 381 284 377 410 397 403 390 355 357 353 340 350 330 370 367 353 336 362 374 376 362	11.3 6.7 11.7 16.2 19.6 15.2 22.2 12.7 11.5 11.4 12.4 14.2 13.4 9.0 10.3 10.7 15.1 7.0 12.0 11.2 8.0 19.0 11.4 11.6 12.8
Kellogg: Kellogg’s All-Bran Bran Buds Kellogg’s Complete Oat Bran Flakes Kellogg’s Cracklin’ Oat Bran Kellogg’s Raisin Bran Kellogg’s Raisin Bran Crunch Kellogg’s Corn Flakes Kellogg’s Honey Crunch Corn Flakes Kellogg’s All-Bran Original Kellogg’s All-Bran With Extra Fiber Kellogg’s All-Bran Yogurt Bites Kellogg’s Special K Kellogg’s Complete Wheat Flakes Kellogg’s Rice Krispies Kellogg’s Puffed Wheat	250 350 402 322 354 361 385 260 192 342 379 318 387 322	43.0 13.0 12.7 11.1 7.6 2.5 3.4 29.3 50.0 18.0 8.5 17.5 0.8 15.0
Post: Banana Nut Crunch Raisin Bran Cereal Selects Cranberry Almond Crunch Toasties corn flakes 100% Bran Cereal Alpha-Bits Grape-Nuts Cereal Grape-Nuts Flakes Great Grains Crunchy Pecan Cereal Great Grains, Raisin, Date & Pecan Honey Bunches of Oats, honey roasted Honey Bunches of Oats, with almonds Honey Nut Shredded Wheat Oreo O's Cereal Shredded Wheat n' Bran, spoon-size Shredded Wheat, bite-size Shredded Wheat, spoon-size Wheat, shredded, plain, sugar and salt free	422 317 386 360 287 405 359 365 408 377 394 407 385 415 334 352 340 337	6.8 12.1 6.0 4.5 28.6 4.1 8.8 8.8 7.0 7.4 4.8 4.5 7.7 5.5 13.4 9.6 11.4 12.0
Quaker: Honey Nut Oats 100% Natural Granola Oats and Honey Kretschmer Honey Crunch Wheat Germ Kretschmer Toasted Wheat Bran Kretschmer Wheat Germ, Regular Low Fat 100% Natural Granola with Raisins Mother’s Cinnamon Oat Crunch Mother’s Toasted Oat Bran, Brown Sugar Flavor Oatmeal Cereal, Brown Sugar Bliss 100% Natural Cereal with oats, honey, and raisins Cinnamon Oatmeal Squares Crunchy Bran Honey Graham Life Cereal Oat Bran Cereal Oat Cinnamon Life Oat Life, plain Oatmeal Squares Puffed Wheat Toasted Oatmeal Cereal Toasted Oatmeal Cereal, Honey Nut Shredded Wheat, bagged cereal Hominy grits, yellow, quick, dry Instant Oatmeal, apples and cinnamon, dry Instant Oatmeal, Cinnamon-Spice, dry Instant Oatmeal, maple and brown sugar, dry Instant Oatmeal, Raisin and Spice, dry Instant Oatmeal, raisins, dates and walnuts, dry Mother's Instant Oatmeal (Non-Fortified), Dry Mother’s Oat Bran, dry MultiGrain Oatmeal, dry Quick Oats, Dry Scotch Barley, regular and quick, dry	385 429 372 200 366 390 380 373 384 417 379 333 373 372 373 373 378 366 383 384 343 337 365 370 366 360 365 359 364 333 371 346	4.3 6.9 10.2 41.3 11.9 5.6 8.3 8.9 7.4 6.5 8.2 17.3 6.3 9.9 6.2 6.6 7.1 9.4 5.6 5.5 11.6 5.6 7.9 6.6 6.6 6.2 6.6 9.5 14.3 12.0 9.4 10.4
Total: Corn Flakes Raisin Bran Blueberry Pomegranate Cranberry Crunch Whole Grain	373 309 353 335 319	2.5 9.1 8.0 7.3 9.1
Weetabix Whole Wheat Cereal	373	11.4
Wheaties: Plain Raisin Bran Fuel	347 333 375	11.7 9.0 9.7
Grains and Pasta
Foods With Fiber	Calories, kcal	Fiber, grams
Barley, pearled, cooked	123	3.8
Buckwheat groats, cooked	92	2.7
Bulgur, cooked	83	4.5
Couscous, cooked	112	1.4
Lasagna: Cheese, frozen, prepared Vegetable, frozen, baked	130 139	1.7 1.9
Macaroni: Vegetable, cooked Whole-wheat, cooked Macaroni and Cheese, canned entree	128 124 82	4.3 2.8 0.5
Noodles: Egg, cooked Egg, spinach, cooked Rice noodles, cooked	138 132 109	1.2 2.3 1.0
Pasta, corn, cooked	126	4.8
Quinoa, cooked	120	2.8
Rice: brown, long-grain, cooked brown, medium-grain, cooked white, glutinous, cooked white, long-grain, regular, cooked white, medium-grain, cooked Wild rice, cooked	111 112 97 130 130 101	1.8 1.8 1.0 0.4 0.3 1.8
Spaghetti: cooked whole-wheat, cooked	157 124	1.8 4.5
Spelt, cooked	127	3.9
Baked Products
Foods With Fiber	Calories, kcal	Fiber, grams
Muffins: oat bran, wheat bran, toaster-type with raisins wheat bran, toaster-type with raisins, toasted English muffins, wheat English muffins, whole-wheat blueberry	270 295 313 223 203 393	4.6 7.7 8.2 4.6 6.7 1.7
Bread crumbs, dry, grated, plain	395	4.5
Bread sticks, plain	412	3.0
Bread stuffing: bread, dry mix, prepared cornbread, dry mix, prepared	177 179	2.9 2.9
Banana bread, made with margarine	326	1.1
Bread: cornbread cracked-wheat french or vienna (includes sourdough) Irish soda Italian Multi-Grain (includes whole-grain) oat bran oatmeal pita, white pita, whole-wheat pumpernickel reduced-calorie, oat bran reduced-calorie, rye reduced-calorie, wheat reduced-calorie, white rice bran rye wheat wheat germ Bread, white, commercially prepared whole-wheat, commercially prepared	314 260 289 290 271 265 236 269 275 266 250 274 201 203 198 207 243 258 266 261 266 247	2.4 5.5 2.4 2.6 2.7 7.4 4.5 4.0 2.2 7.4 6.5 4.3 12.0 12.0 12.0 9.7 4.9 5.8 3.6 2.1 2.4 6.8
Crackers: cheese, regular cheese, sandwich-type with peanut butter filling crispbread, rye matzo, plain matzo, whole-wheat melba toast, plain melba toast, rye (includes pumpernickel) melba toast, wheat rye, wafers, plain saltines (includes oyster, soda, soup) saltines, fat-free, low-sodium standard snack-type, regular wheat, regular whole-wheat	503 496 366 395 351 390 389 374 334 421 393 504 456 427	2.4 3.4 16.5 3.0 11.8 6.3 8.0 7.4 22.9 2.9 2.7 2.1 3.7 10.3
Biscuits: plain or buttermilk, commercially baked	365	1.3
Rice cakes: brown rice, buckwheat brown rice, corn brown rice, multigrain brown rice, plain brown rice, rye brown rice, sesame seed	380 385 387 387 386 392	3.8 2.9 3.0 4.2 4.0 5.4
Tortillas: ready-to-bake or -fry, corn ready-to-bake or -fry, flour	218 312	6.3 3.1

The table is created using the data from USDA nutritional database.


Author: Lana Soko

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