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Food Summaries
Proper Digestion

Fiber Foods Summary
Fiber Sources
by Vaughn Aubuchon

The table below summarizes foods containing high levels of fiber, as measured by the United States Department of Agriculture.

Those who need to increase their fiber intake can select foods from this high fiber food summary list. It is not necessary to take fiber supplements. Just change your diet.

1. Grains . . . . . . . . 2. Nuts

3.
Vegetables . . . . 4. Fruits

300

140



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High Fiber Foods Table

From the
USDA Nutrient Database

USDA
NDB
Ref. #

Food Group

Fiber
per
measure
grams
Weight
grams
Common
Measure

Notes

.
GRAINS

20005

Barley,
pearled, raw

31.2
200

1 cup

-

20008

Buckwheat

17.0
170

1 cup

-

20038

Oats

16.5
156

1 cup

-

20033

Oat Bran, raw

14.5
94

1 cup

-

20080

Wheat Flour,
whole

12.8
120

1 cup

-

20011

Buckwheat
flour

12.0
120

1 cup

Whole-groat

20088

Wild Rice

9.9
160

1 cup

-

20037

Rice, brown

3.5
195

1 cup

-

45

120 - 450

45

45

45

150



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High Fiber Foods Table
(con't.)

From the
USDA Nutrient Database

USDA
NDB
Ref. #

Food Group

Fiber
per
measure
grams
Weight
grams
Common
Measure

Notes

.
NUTS

12061

Almonds

17.9

143

1 cup

-

12135

Mixed Nuts

12.3

137

1 cup

-

12652

Pistachio

12.2

123

1 cup

-

12131

Macadamia

11.5

134

1 cup

-

12120

Hazelnuts

11.2

115

1 cup

-

12142

Pecans

10.5

109

1 cup

-

12078

Brazil nuts

10.0

133

1 cup

-

12154

Walnuts

8.5

125

1 cup

-

12585

Cashews

4.1

137

1 cup

-

?

Peanuts

0.0

?

1 cup

-

45

120 - 450

45

45

45

150



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High Fiber Foods Table
(con't.)

From the
USDA Nutrient Database

USDA
NDB
Ref. #

Food Group

Fiber
per
measure
grams
Weight
grams
Common
Measure

Notes

.
VEGETABLES

(All cooked)

11426

Pumpkin Pie Mix

22.4

270

1 cup

-

16038

Beans, navy

19.1

182

1 cup

-

11683

Carrot dehy.

17.5

74

1 cup

dehydrated

16070

Lentils

15.6

198

1 cup

-

16015

Beans, Black

15.0

172

1 cup

-

11380

Potatoes, mashed

14.2

200

1 cup

-

16057

Chickpeas

12.5

164

1 cup

Garbanzo beans

11778

Cowpeas

10.9

170

1 cup

-

16006

Beans, baked

10.4

254

1 cup

-

11008

Artichoke

10.3

168

1 cup

-

11038

Lima Beans

9.9

170

1 cup

-

11876

Sweet Potato

8.2

328

1 cup

-

11424

Punpkin can.

7.1

245

1 cup

-

11312

Green Peas

6.6

134

1 cup

-

11605

Beets

6.2

246

1 cup

-

11093

Broccoli froz

5.5

184

1 cup

-

11674

Potatoes

5.0

202

1 pot.

-

11138

Cauliflower

4.9

180

1 cup

-

11181

Corn

4.6

165

1 cup

-

11302

Peas

4.4

144

1 cup

-

11459

Spinach

3.7

234

1 cup

-

Over 10.0 g. in BOLD RED

-

45

120 - 450

45

45

45

150



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High Fiber Foods Table
(con't.)

From the
USDA Nutrient Database

USDA
NDB
Ref. #

Food Group

Fiber
per
measure
grams
Weight
grams
Common
Measure

Notes

.
FRUITS

09260

Pears dried

16.3

168

1 cup

-

09094

Figs, dried

14.6

149

1 cup

-

09087

Dates

11.8

147

1 cup

-

09037

Avocado

10.0

150

1 cup

-

09139

Guavas

8.9

165

1 cup

-

09302

Raspberries

8.0

123

1 cup

-

09040

Banana

5.8

225

1 cup

-

45

120 - 450

45

45

45

150



.
High Fiber Foods Table
(con't.)

From the
USDA Nutrient Database

USDA
NDB
Ref. #

Food Group

Fiber
per
measure
grams
Weight
grams
Common
Measure

Notes

.
DAIRY

Not a significant source of fiber

.
FISH - Broiled

Not a significant source of fiber


This is a list of "basic foods".
Many fast foods contain high amounts of fiber, but I omitted them due to all the other garbage they contain. The same is true for soups and cereals.
Source:
USDA Nutrient Database for Standard Reference, Release 27
Daily Recommended Fiber (G): 30 - 40 g
.

45

120 - 450

45

45

45

150



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Vaughn's Other Dietary
MINERAL Related Pages

* Calcium Foods

*
Fiber Foods

*
Magnesium Foods

*
Mineral RDAs

*
Potassium Foods




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This Vaughns Fiber Nutrition
Table was last updated on 2015-05-23.