Foods High in Fiber & Fiber Rich Foods
And our ABC ranking for these foods high in fiber gives you simple guidelines for choosing the very best, healthiest fiber rich foods.
To be healthy you need 30 to 40 grams of fiber a day from high fiber foods. But studies show only 5% of the population eats the recommended amount. The average person gets only about 10 grams a day.
So let's get busy learning our ABCs from this list of high fiber foods.
Healthy Foods High in Fiber
The following high fiber sources are specifically ranked for fiber content. The "A" category is the highest, with over 7 grams of fiber per serving.
"B" is next with 3 grams or more. And "C" fiber foods have less than 3 grams. For more details on high fiber foods, go to the high fiber foods list.
Category A of Fiber Rich Foods (more than 7 grams/serving)
| FOODS HIGH IN FIBER |
AMOUNT | TOTAL FIBER (grams) |
| Avocado | 1 medium |
11.84 |
| Black beans, cooked |
1 cup |
14.92 |
| Bran cereal |
1 cup |
19.94 |
| Broccoli, cooked |
1 cup |
4.50 |
| Green peas, cooked |
1 cup |
8.84 |
| Kale, cooked |
1 cup |
7.20 |
| Kidney beans, cooked |
1 cup |
13.33 |
| Lentils, cooked |
1 cup |
15.64 |
| Lima beans, cooked |
1 cup |
13.16 |
| Navy beans, cooked |
1 cup |
11.65 |
| Oats, dry |
1 cup |
12.00 |
| Pinto beans, cooked |
1 cup |
14.71 |
| Split peas, cooked |
1 cup |
16.27 |
| Raspberries | 1 cup |
8.34 |
| Rice, brown, uncooked |
1 cup |
7.98 |
| Soybeans, cooked |
1 cup |
7.62 |
Category B of Fiber Rich Foods (more than 3 grams/serving)
| FOODS HIGH IN FIBER |
AMOUNT | TOTAL FIBER (grams) |
| Almonds | 1 oz. |
4.22 |
| Apple, w/ skin |
1 medium |
5.00 |
| Banana | 1 medium |
3.92 |
| Blueberries | 1 cup |
4.18 |
| Cabbage, cooked |
1 cup |
4.20 |
| Cauliflower, cooked |
1 cup |
3.43 |
| Corn, sweet |
1 cup |
4.66 |
| Figs, dried |
2 medium |
3.74 |
| Flax seeds |
3 tsp. |
6.97 |
| Garbanzo beans, cooked |
1 cup |
5.80 |
| Grapefruit | 1/2 medium |
6.12 |
| Green beans, cooked |
1 cup |
3.95 |
| Olives | 1 cup |
4.30 |
| Oranges, navel |
1 medium |
3.40 |
| Papaya | 1 each |
5.47 |
| Pasta, whole wheat |
1 cup |
6.34 |
| Peach, dried |
3 pcs. |
3.18 |
| Pear | 1 medium |
5.08 |
| Pistachio nuts |
1 oz. |
3.10 |
| Potato, baked w/ skin |
1 medium |
4.80 |
| Prunes | 1/4 cup |
3.02 |
| Pumpkin seeds |
1/4 cup |
4.12 |
| Sesame seeds |
1/4 cup |
4.32 |
| Spinach, cooked |
1 cup |
3.98 |
| Strawberries | 1 cup |
5.94 |
| Sweet potato, cooked |
1 cup |
3.68 |
| Swiss chard, cooked |
1 cup |
5.04 |
| Winter squash |
1 cup |
5.74 |
| Yam, cooked cubes |
1 cup |
5.30 |
Category C of Fiber Rich Foods (less than 3 grams/serving)
| FOODS HIGH IN FIBER |
AMOUNT | TOTAL FIBER (grams) |
| Apricots | 3 medium |
0.98 |
| Apricots, dried |
5 pieces |
2.89 |
| Asparagus, cooked |
1 cup |
2.88 |
| Beets, cooked |
1 cup |
2.85 |
| Bread, whole wheat |
1 slice |
2.00 |
| Brussels sprouts, cooked |
1 cup |
2.84 |
| Cantaloupe, cubes |
1 cup |
1.28 |
| Carrots, raw |
1 medium |
2.00 |
| Cashews | 1 oz. |
1.00 |
| Celery | 1 stalk |
1.02 |
| Collard greens, cooked |
1 cup |
2.58 |
| Cranberries | 1/2 cup |
1.99 |
| Cucumber, sliced w/ peel |
1 cup |
0.83 |
| Eggplant, cooked cubes |
1 cup |
2.48 |
| Kiwifruit | 1 each |
2.58 |
| Mushrooms, raw |
1 cup |
1.36 |
| Mustard greens, cooked |
1 cup |
2.80 |
| Onions, raw |
1 cup |
2.88 |
| Peanuts | 1 oz. |
2.30 |
| Peach | 1 medium |
2.00 |
| Peppers, sweet |
1 cup |
2.62 |
| Pineapple | 1 cup |
1.86 |
| Plum | 1 medium |
1.00 |
| Raisins | 1.5 oz box |
1.60 |
| Romaine lettuce |
1 cup |
0.95 |
| Summer squash, cooked |
1 cup |
2.52 |
| Sunflower seeds |
1/4 cup |
3.00 |
| Tomato | 1 medium |
1.00 |
| Walnuts | 1 oz. |
2.98 |
| Zucchini, cooked |
1 cup |
2.63 |
Now that you’ve learned your ABCs of fiber rich foods and foods high in fiber, it’s time to start using this high fiber foods list to put more fiber rich foods high in fiber into your life for a fit, trim and healthy lifestyle.
You may also want to learn more about nutritious high fiber foods, a healthy high fiber diet and soluble fiber and insoluble fiber foods.
More Commonsense Health for You:
How to Lose Weight Fast and Safe
The Best Foods to Eat for Great Health
The Glycemic Diet of Low Glycemic Foods
High Fiber Foods and High Fiber Supplements
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