Nutrition Guide: Fiber

Whole foods with the highest amounts of fiber (complex carbs)…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Navy Beans
Amount: 1 cup cooked (182 g)
Fiber: 19
Lentils
Amount: 1 cup cooked (198 g)
Fiber: 16
Split Peas
Amount: 1 cup cooked (196 g)
Fiber: 16
Black Beans
Amount: 1 cup cooked
Fiber: 15
Pinto Beans
Amount: 1 cup (171 g)
Fiber: 15
Lima Beans
Amount: 1 cup (188 g) cooked
Fiber: 13
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Fiber: 12
Tempeh
Amount: 4 oz (113 g)
Fiber: 12
Almonds
Amount: .25 cup (23 g)
Fiber: 11
Kidney Beans
Amount: 1 cup (177 g)
Fiber: 11
Barley
Amount: .33 cup dry (61.3 g)
Fiber: 11
Chia Seeds
Amount: 2 tbs (28 g)
Fiber: 10.6
Avocados
Amount: 1 cup, sliced (146g)
Fiber: 10
Soybeans
Amount: 1 cup cooked (172 g)
Fiber: 10
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Fiber: 8.4
Edamame
Amount: 1 cup (155 g)
Fiber: 8
Raspberries
Amount: 1 cup fresh (123 g)
Fiber: 8
Green Peas
Amount: 1 cup (138 g)
Fiber: 7.6
Collard Greens
Amount: 1 cup cooked (190 g)
Fiber: 7.6
Sweet Potato
Amount: 1 cup (200 g)
Fiber: 6.6
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Fiber: 6.3
Winter Squash
Amount: 1 cup cooked (205 g)
Fiber: 5.7
Pears
Amount: 1 medium (178 g)
Fiber: 5.5
Quinoa
Amount: 1 cup cooked
Fiber: 5.2
Broccoli
Amount: 1 cup (156 g)
Fiber: 5
Turnip Greens
Amount: 1 cup cooked (144 g)
Fiber: 5
Papaya
Amount: 1 medium (276 g)
Fiber: 4.7
Cranberries
Amount: 1 cup fresh (100 g)
Fiber: 4.6
Buckwheat
Amount: 1 cup cooked (168 g)
Fiber: 4.5
Apple
Amount: 1 Medium (182 g)
Fiber: 4.4
Sesame Seeds
Amount: .25 cup dried (36 g)
Fiber: 4.3
Olives, Black
Amount: 1 cup (134 g)
Fiber: 4.3
Asparagus
Amount: 1 cup (180g)
Fiber: 4
Spinach
Amount: 1 cup (30g)
Fiber: 4
Oats
Amount: .25 cup uncooked (39 g)
Fiber: 4
Green Beans
Amount: 1 cup (125 g)
Fiber: 4
Cabbage
Amount: 1 cup (150 g)
Fiber: 4
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Fiber: 4
Potatoes
Amount: 1 cup baked (173 g)
Fiber: 3.8
Flaxseeds
Amount: 2 tbs ground (14 g)
Fiber: 3.8
Swiss Chard
Amount: 1 cup cooked (175 g)
Fiber: 3.7
Brown Rice
Amount: 1 cup cooked (195 g)
Fiber: 3.5
Blueberries
Amount: 1 cup (148 g)
Fiber: 3.5
Beets
Amount: 1 cup (170g)
Fiber: 3.4
Carrots
Amount: 1 cup (122 g)
Fiber: 3.4
Peanuts
Amount: .25 cup (36.5 g)
Fiber: 3.1
Oranges
Amount: 1 medium (131 g)
Fiber: 3.1
Cauliflower
Amount: 1 cup (124 g)
Fiber: 3
Bananas
Amount: 1 medium (118 g)
Fiber: 3
Mangos
Amount: 1 cup (165 g)
Fiber: 3
Onions
Amount: 1 cup cooked (210 g)
Fiber: 3
Sunflower Seeds
Amount: .25 cup (35 g)
Fiber: 3
Strawberries
Amount: 1 cup (144 g)
Fiber: 2.9
Mustard Greens
Amount: 1 cup cooked (140 g)
Fiber: 2.8
Fennel
Amount: 1 cup raw (87 g)
Fiber: 2.7
Tofu
Amount: 4 oz (113 g)
Fiber: 2.6
Kale
Amount: 1 cup (130 g)
Fiber: 2.6
Summer Squash
Amount: 1 cup cooked (180 g)
Fiber: 2.5
Eggplant
Amount: 1 cup cooked (99 g)
Fiber: 2.5
Pineapple
Amount: 1 cup (165 g)
Fiber: 2.3
Millet
Amount: 1 cup cooked (174 g)
Fiber: 2.3
Bell Peppers
Amount: 1 cup (92 g)
Fiber: 2
Tomatoes
Amount: 1 cup (180 g)
Fiber: 2
Romaine Lettuce
Amount: 2 cups (94 g)
Fiber: 2
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Fiber: 2
Walnuts
Amount: .25 cup (30 g)
Fiber: 2
Kiwifruit
Amount: 1 2" fresh (69 g)
Fiber: 2
Corn, Yellow
Amount: 1 cooked (77 g)
Fiber: 1.9
Bok Choy
Amount: 1 cup cooked (170 g)
Fiber: 1.7
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Fiber: 1.5
Figs
Amount: 1 medium fresh (50 g)
Fiber: 1.5
Grapes
Amount: 1 cup (151 g)
Fiber: 1.4
Celery
Amount: 1 cup raw (101 g)
Fiber: 1.4
Grapefruit
Amount: .5 medium (128 g)
Fiber: 1.4
Cashews
Amount: .25 cup (40 g)
Fiber: 1.3
Cantaloupe
Amount: 1 cup (160 g)
Fiber: 1.3
Parsley
Amount: .5 cup (30.4 g)
Fiber: 1
Plums & Prunes
Amount: 1 fresh (66 g)
Fiber: 1
Leeks
Amount: 1 cup cooked (104 g)
Fiber: 1
Miso
Amount: 1 tbs (17 g)
Fiber: 0.9
Apricots
Amount: 1 whole (35 g)
Fiber: 0.7
Watermelon
Amount: 1 cup (152 g)
Fiber: 0.6
Cucumber
Amount: 1 cup raw (104 g)
Fiber: 0.5
Mushrooms, Crimini
Amount: 1 cup (72 g)
Fiber: 0.43
Basil
Amount: .5 cup (21 g)
Fiber: 0.3
Arugula
Amount: .5 cup (10 g)
Fiber: 0.2
Lemons & Limes
Amount: .25 cup (61 g)
Fiber: 0.2
Cilantro
Amount: .5 cup (8 g)
Fiber: 0.2
Sea Vegetables
Amount: 1 tbs dried (5 g)
Fiber: 0.09
Salmon
Amount: 4 oz (113 g) wild, broiled
Fiber: 0
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Fiber: 0
Shrimp
Amount: 4 oz (113 g) lg steamed
Fiber: 0
Scallops
Amount: 4 oz (113 g) steamed
Fiber: 0
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Fiber: 0
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Fiber: 0
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Fiber: 0
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Fiber: 0
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Fiber: 0
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Fiber: 0
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Fiber: 0
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Fiber: 0