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, ½ cup 9.5 128
Bran ready-to-eat cereal (100%), ½ cup 8.8 78
Kidney beans, canned, ½ cup 8.2 109
Split peas, cooked, ½ cup 8.1 116
Lentils, cooked, ½ cup 7.8 115
Black beans, cooked, ½ cup 7.5 114
Pinto beans, cooked, ½ cup 7.7 122
Lima beans, cooked, ½ cup 6.6 108
Artichoke, globe, cooked, 1 each 6.5 60
White beans, canned, ½ cup 6.3 154
Chickpeas, cooked, ½ cup 6.2 135
Great northern beans, cooked, ½ cup 6.2 105
Cowpeas, cooked, ½ cup 5.6 100
Soybeans, mature, cooked, ½ 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, ½ cup 4.4 67
Whole-wheat English muffin, 1 each 4.4 134
Pear, raw, 1 small 4.3 81
Bulgur, cooked, ½ cup 4.1 76
Mixed vegetables, cooked, ½ cup 4.0 59
Raspberries, raw, ½ cup 4.0 32
Sweetpotato, boiled, no peel, 1 medium (156 g) 3.9 119
Blackberries, raw, ½ cup 3.8 31
Potato, baked, with skin, 1 medium 3.8 161
Soybeans, green, cooked, ½ cup 3.8 127
Stewed prunes, ½ cup 3.8 133
Figs, dried, ¼ cup 3.7 93
Dates, ¼ cup 3.6 126
Oat bran, raw, ¼ cup 3.6 58
Pumpkin, canned, ½ cup 3.6 42
Spinach, frozen, cooked, ½ 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, ½ cup 3.2 33
Whole-wheat spaghetti, cooked, ½ 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, ½ cup 3.0 97
Sauerkraut, canned, solids, and liquids, ½ cup 3.0 23
Tomato paste, ¼ cup 2.9 54
Winter squash, cooked, ½ cup 2.9 38
Broccoli, cooked, ½ cup 2.8 26
Parsnips, cooked, chopped, ½ cup 2.8 55
Turnip greens, cooked, ½ cup 2.5 15
Collards, cooked, ½ cup 2.7 25
Okra, frozen, cooked, ½ cup 2.6 26
Peas, edible-podded, cooked, ½ 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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