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Appendix 13. Food Sources of Dietary Fiber
Table A13-1. Dietary Fiber: Food Sources Ranked by Amounts of Dietary Fiber and Energy per Standard Food Portions and per 100 Grams of Foods
| Food | Standard Portion Size | Calories in Standard Portiona | Dietary Fiber in Standard Portion (g)a | Calories per 100 gramsa | Dietary Fiber per 100 grams (g)a |
|---|---|---|---|---|---|
| High fiber bran ready-to-eat cereal | ⅓ – ¾ cup | 60-81 | 9.1-14.3 | 200-260 | 29.3-47.5 |
| Navy beans, cooked | ½ cup | 127 | 9.6 | 140 | 10.5 |
| Small white beans, cooked | ½ cup | 127 | 9.3 | 142 | 10.4 |
| Yellow beans, cooked | ½ cup | 127 | 9.2 | 144 | 10.4 |
| Shredded wheat ready-to-eat cereal (various) | 1-1 ¼ cup | 155-220 | 5.0-9.0 | 321-373 | 9.6-15.0 |
| Cranberry (roman) beans, cooked | ½ cup | 120 | 8.9 | 136 | 10.0 |
| Adzuki beans, cooked | ½ cup | 147 | 8.4 | 128 | 7.3 |
| French beans, cooked | ½ cup | 114 | 8.3 | 129 | 9.4 |
| Split peas, cooked | ½ cup | 114 | 8.1 | 116 | 8.3 |
| Chickpeas, canned | ½ cup | 176 | 8.1 | 139 | 6.4 |
| Lentils, cooked | ½ cup | 115 | 7.8 | 116 | 7.9 |
| Pinto beans, cooked | ½ cup | 122 | 7.7 | 143 | 9.0 |
| Black turtle beans, cooked | ½ cup | 120 | 7.7 | 130 | 8.3 |
| Mung beans, cooked | ½ cup | 106 | 7.7 | 105 | 7.6 |
| Black beans, cooked | ½ cup | 114 | 7.5 | 132 | 8.7 |
| Artichoke, globe or French, cooked | ½ cup | 45 | 7.2 | 53 | 8.6 |
| Lima beans, cooked | ½ cup | 108 | 6.6 | 115 | 7.0 |
| Great northern beans, canned | ½ cup | 149 | 6.4 | 114 | 4.9 |
| White beans, canned | ½ cup | 149 | 6.3 | 114 | 4.8 |
| Kidney beans, all types, cooked | ½ cup | 112 | 5.7 | 127 | 6.4 |
| Pigeon peas, cooked | ½ cup | 102 | 5.6 | 121 | 6.7 |
| Cowpeas, cooked | ½ cup | 99 | 5.6 | 116 | 6.5 |
| Wheat bran flakes ready-to-eat cereal (various) | ¾ cup | 90-98 | 4.9-5.5 | 310-328 | 16.9-18.3 |
| Pear, raw | 1 medium | 101 | 5.5 | 57 | 3.1 |
| Pumpkin seeds, whole, roasted | 1 ounce | 126 | 5.2 | 446 | 18.4 |
| Baked beans, canned, plain | ½ cup | 119 | 5.2 | 94 | 4.1 |
| Soybeans, cooked | ½ cup | 149 | 5.2 | 173 | 6.0 |
| Plain rye wafer crackers | 2 wafers | 73 | 5.0 | 334 | 22.9 |
| Avocado | ½ cup | 120 | 5.0 | 160 | 6.7 |
| Broadbeans (fava beans), cooked | ½ cup | 94 | 4.6 | 110 | 5.4 |
| Pink beans, cooked | ½ cup | 126 | 4.5 | 149 | 5.3 |
| Apple, with skin | 1 medium | 95 | 4.4 | 52 | 2.4 |
| Green peas, cooked (fresh, frozen, canned) | ½ cup | 59-67 | 3.5-4.4 | 69-84 | 4.1-5.5 |
| Refried beans, canned | ½ cup | 107 | 4.4 | 90 | 3.7 |
| Chia seeds, dried | 1 Tbsp | 58 | 4.1 | 486 | 34.4 |
| Bulgur, cooked | ½ cup | 76 | 4.1 | 83 | 4.5 |
| Mixed vegetables, cooked from frozen | ½ cup | 59 | 4.0 | 65 | 4.4 |
| Raspberries | ½ cup | 32 | 4.0 | 52 | 6.5 |
| Blackberries | ½ cup | 31 | 3.8 | 43 | 5.3 |
| Collards, cooked | ½ cup | 32 | 3.8 | 33 | 4.0 |
| Soybeans, green, cooked | ½ cup | 127 | 3.8 | 141 | 4.2 |
| Prunes, stewed | ½ cup | 133 | 3.8 | 107 | 3.1 |
| Sweet potato, baked in skin | 1 medium | 103 | 3.8 | 90 | 3.3 |
| Figs, dried | ¼ cup | 93 | 3.7 | 249 | 9.8 |
| Pumpkin, canned | ½ cup | 42 | 3.6 | 34 | 2.9 |
| Potato, baked, with skin | 1 medium | 163 | 3.6 | 94 | 2.1 |
| Popcorn, air-popped | 3 cups | 93 | 3.5 | 387 | 14.5 |
| Almonds | 1 ounce | 164 | 3.5 | 579 | 12.5 |
| Pears, dried | ¼ cup | 118 | 3.4 | 262 | 7.5 |
| Whole wheat spaghetti, cooked | ½ cup | 87 | 3.2 | 124 | 4.5 |
| Parsnips, cooked | ½ cup | 55 | 3.1 | 71 | 4.0 |
| Sunflower seed kernels, dry roasted | 1 ounce | 165 | 3.1 | 582 | 11.1 |
| Orange | 1 medium | 69 | 3.1 | 49 | 2.2 |
| Banana | 1 medium | 105 | 3.1 | 89 | 2.6 |
| Guava | 1 fruit | 37 | 3.0 | 68 | 5.4 |
| Oat bran muffin | 1 small | 178 | 3.0 | 270 | 4.6 |
| Pearled barley, cooked | ½ cup | 97 | 3.0 | 123 | 3.8 |
| Winter squash, cooked | ½ cup | 38 | 2.9 | 37 | 2.8 |
| Dates | ¼ cup | 104 | 2.9 | 282 | 8.0 |
| Pistachios, dry roasted | 1 ounce | 161 | 2.8 | 567 | 9.9 |
| Pecans, oil roasted | 1 ounce | 203 | 2.7 | 715 | 9.5 |
| Hazelnuts or filberts | 1 ounce | 178 | 2.7 | 628 | 9.7 |
| Peanuts, oil roasted | 1 ounce | 170 | 2.7 | 599 | 9.4 |
| Whole wheat paratha bread | 1 ounce | 92 | 2.7 | 326 | 9.6 |
| Quinoa, cooked | ½ cup | 111 | 2.6 | 120 | 2.8 |
aSource: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard Reference, Release 27. Available at: http://www.ars.usda.gov/nutrientdata.