| 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 |