Foods that are higher in fiber include many fruits/vegetables, whole grains, beans, nuts, and seeds. There are now many fiber-fortified products such Quest bars, Oikos triple zero yogurts, high-fiber tortillas, etc. that contain a lot of fiber, however, we recommended the majority of your fiber comes from foods that naturally contain it.
The following tables list the highest fiber foods for each category:
Fruits |
Serving Size |
Total Fiber (grams) |
Raspberries |
1 cup |
8.0 |
Pear, with skin |
1 medium |
5.5 |
Apple, with skin |
1 medium |
4.4 |
Banana |
1 medium |
3.1 |
Orange |
1 medium |
3.1 |
Strawberries (halves) |
1 cup |
3.0 |
Figs, dried |
2 medium |
1.6 |
Raisins |
1 ounce (60 raisins) |
1.0 |
Grains, Cereal, and Pasta |
Serving Size |
Total Fiber (Grams) |
Spaghetti, whole-wheat, cooked |
1 cup |
6.3 |
Barley, pearled, cooked |
1 cup |
6.0 |
Bran flakes |
3/4 cup |
5.5 |
Oat bran muffin |
1 medium |
5.2 |
Oatmeal, instant, cooked |
1 cup |
4.0 |
Popcorn, air-popped |
3 cups |
3.6 |
Brown rice, cooked |
1 cup |
3.5 |
Bread, rye |
1 slice |
1.9 |
Bread, whole-wheat |
1 slice |
1.9 |
Legumes, Nuts, and Seeds |
Serving Size |
Total Fiber (Grams) |
Split peas, boiled |
1 cup |
16.3 |
Lentils, boiled |
1 cup |
15.6 |
Black beans, boiled |
1 cup |
15.0 |
Lima beans, boiled |
1 cup |
13.2 |
Baked beans, canned, cooked |
1 cup |
10.4 |
Almonds |
1 ounce (23 nuts) |
3.5 |
Pistachio nuts |
1 ounce (49 nuts) |
2.9 |
Pecans |
1 ounce (19 halves) |
2.7 |
Vegetables |
Serving Size |
Total Fiber (Grams) |
Artichoke, boiled |
1 medium |
10.3 |
Green peas, boiled |
1 cup |
8.8 |
Broccoli, boiled |
1 cup |
5.1 |
Turnip greens, boiled |
1 cup |
5.0 |
Brussels sprouts, boiled |
1 cup |
4.1 |
Sweet corn, boiled |
1 cup |
3.6 |
Potato, with skin, baked |
1 small |
2.9 |
Tomato paste, canned |
1/4 cup |
2.7 |
Carrot, raw |
1 medium |
1.7 |
Sources: Mayo Clinic & USDA National Nutrient Database for Standard Reference, Release 27