
Fiber Content of Selected Food
CEREALS
1 gram fiber or less per serving
Cap’t n Crunch
Corn Flakes
Cream of What
Crispix
Heartland Natural
Honey Graham O’s
Malt ‘O Meal
Product 19
Puffed wheat
Rice Krispies
Special K
Wheaties, Honey Nut
2 to 3 grams fiber per serving
100% Natural, all varieties
Basic 4
Cheerios
Clusters
Crispy Wheat & Raisins
Granola, low fat with raisins
Grist Mill
Life
Oat Squares
Oatmeal Crisp
Oatmeal, dry
Total
3 to 4 grams fiber per serving
Frosted Mini-Wheats
Granola, no raisins, coconut
Grape-Nuts Cereals
Grape-Nuts Flakes
Great Grains
Honey Bran
Most
Müeslix
Nutri-grain
Oat bran, dry
Oatmeal, cooked
Post Toasties
Ralston, cooked
Shredding Wheat
Wheat Chex
Wheat germ
Wheaties, whole grain
CEREAL (Continued)
4 grams fiber per serving

Serving Size
¾ cup
1 cup
1 oz
1 cup
¼ cup
1 cup
1 oz.
1 cup
1 cup
1 cup
1 cup
¾ cup
Serving Size
¼ cup
¾ cup
1 cup
½ cup
¾ cup
1/3 cup
¼ cup
2/3 cup
½ cup
½ cup
1 oz.
1 cup
Serving Size
½ cup
½ cup
¼ cup
7/8 cup
1/3 cup
7/8 cup
2/3 cup
2/3 cup
2/3 cup
¾ cup
½ cup
1 cup
½ cup
1 biscuit
2/3 cup
3 tbsp.
1 cup
Serving Size
40% Bran
Cracklin Bran
Multi Bran Chex
Oat Bran, cooked
Shredded Wheat & Bran
5 grams fiber per serving
Bran Flakes
Corn bran
Fruit & Fiber
Multigrain Oatmeal
Raisin Bran, Kellogg’s
6 or more grams of fiber per serving
Raisin Bran, Post
Bran Buds
100% Bran
All Bran
Fiber One
¾ cup
½ cup
2/3 cup
1/3 cup
2/3 cup
Serving Size
2/3 cup
1 oz.
2/3 cup
½ cup
¾ cup
Serving Size
6 grams 2/3 cup
8 grams 13 cup
9 gram 1/3 cup
9 grams 1/3 cup
13 grams ½ cup
GRAINS AND STARCHES
Less than 1 gram fiber per serving
Bagel
Biscuit
Bread Sticks
Cornmeal
French bread
Graham crackers
Macaroni
Pita bread
Saltines
Spaghetti
Tortilla, Flour
White bread
White flour
White rice
Wild rice
1 to 2 grams fiber per serving
Bran bread
Brown rice
Corn bread
Corn chips
Hamburger bun
Raisin bread
Rye bread
Taco Shell
Tortilla, corn
Whole wheat bread
Serving Size
½ bagel
1 biscuit
2 sticks
2.5 tbsp.
1 slice
2 squares
½ cup cooked
½ pocket
6
½ cup cooked
1
1 slice
2.5 tbsp.
1/3 cup cooked
1/3 cup cooked
Serving Size
1 slice
½ cup cooked
2 inch cube
1 oz.
½
1 slice
1 slice
2
1
1slice
GRAINS AND STARCHES (Continued)
2 to 3 grams fiber per serving
Bran muffin
Serving Size
1 small
Cracked wheat bread
Mixed grain bread
Oatmeal bread
Pumpernickel bread
Whole wheat crackers
Whole wheat flour
Whole wheat noodles
3 to 4 grams fiber per serving
Popcorn
Rye Krisp
Unprocessed bran
FRUITS
Less than 1 gram fiber per serving
Fruit juice, any kind
Honeydew
Madarin Oranges
Watermelon
1 to 2 grams fiber per serving
Apricots, canned
Avacado
Blueberries, fresh
Cantaloupe
Cherries, canned
Cherries, fresh
Currants
Dates, dried
Grapefruit, fresh
Grapes, fresh
Kiwi, flesh only
Nectarine
Pineapple, canned
Pineapple, fresh
Prunes, dried
Prunes, stewed
Raisin
Tangerine
2 grams fiber per serving
Applesauce
Apricots, dried
Banana
Figs, dried
Fruit Cocktail
Orange, flesh only
Peach, fresh
Peaches, canned
Pear, canned
Plum, fresh
FRUIT (Continued)
3 grams fiber per serving
Apple, no skin
1 slice
1 slice
1 slice
1 slice
4
2.5 tbsp.
½ cup cooked
Serving Size
3 cups cooked
½ oz.
2.5 tbsp.
Serving Size
½ cup
1 cup
½ cup
1 cup
Serving Size
4 halves
1/8
½ cup
1 cup
½ cup
12
2 tbsp.
2.5 medium
½
15
1 large
1 small
½ cup
½ cup
3 medium
¼ cup
2 tbsp.
1 medium
Serving Size
½ cup
7 halves
1 small
1.5 figs
½ cup
1 small
1 medium
½ cup
½ cup
2 medium
Serving Size
1 medium
Mango, flesh only
Raspberries, fresh
Strawberries, fresh
4 grams fiber per serving
Apple, with skin
Apricots, fresh with skin
Pear, fresh
VEGETABLES
Less than 1 gram fiber per serving
Celery, fresh
Cucumber, fresh
Lettuce, Iceberg
Radishes
V-8 Juice
Yellow squash, frozen
1 to 2 grams fiber per serving
Asparagus, cooked
Bean sprouts, fresh
Beets, cooked
Cabbage, fresh
Carrots, canned
Cauliflower, cooked
Dill pickle
French fried potatoes
Green beans, canned
Green pepper, fresh
Mushrooms, fresh
Olives, canned
2 grams fiber per serving
Onion, fresh
Pumpkin, fresh cooked
Snow peas, fresh cooked
Spinach, raw
Sweet potato, canned
Tomato sauce
Tomato, canned
Tomato, fresh
Zucchini, cooked
2 to 3 grams fiber per serving
Broccoli, cooked
Cabbage, red, cooked
Carrots, cooked
Carrots, fresh
Corn, canned
Eggplant
Green beans, French style
Kale, frozen
VEGETABLES (Continued)
Onion, cooked
½ small
½ cup
1 cup
Serving Size
1 medium
4
1 medium
Serving Size
½ cup chopped
½ cup
1 cup
10
½ cup
½ cup
Serving Size
½ cup
1 cup
½ cup
1 cup
½ cup
½ cup
1 medium
10 medium
½ cup
½ cup chopped
1 cup
10 small
Serving Size
1/2 cup
1 cup
½ cup
½ cup
1/3 cup
1/3 cup
½ cup
1 medium
½ cup
Serving Size
½ cup
½ cup
½ cup
1, 7-1/2 inch
½ cup
½ cup
½ cup
½ cup
½ cup chopped
Potatoes, without skin
Spinach, cooked
Sweet potato, fresh, cooked
3 or more grams fiber per serving
Brussels sprouts
Peas, green, canned
Peas, green, frozen
Potato, with skin
Turnip, cooked
½ cup
½ cup
1 medium
Serving Size
4 grams ½ cup
3 grams ½ cup
4 grams ½ cup
4 grams 1 medium
5 grams ½ cup
LEGUMES, DRIED BEANS
3 or more grams fiber per serving
Baked Beans
Butter Beans
Garbanzo Beans
Kidney beans
Lentils
Lima beans
Mung beans
Navy beans
Pinto beans
Split peas
White beans
Serving Size
6 grams ½ cup
7 grams ½ cup
3 grams 1/3 cup
6 grams ½ cup
4 grams ½ cup
4 grams ½ cup
3 grams ½ cup
6 grams ½ cup
6 grams ½ cup
3 grams ½ cup
5 grams ½ cup
NUTS, SEEDS
1 gram fiber per serving
Almonds
Brazil nuts
Coconut, dried
Coconut, fresh
Filberts
Peanut butter, any style
Peanuts
Sesame seeds
Sunflower seeds
Walnuts
Serving Size
10
2 tbsp.
1 tbsp.
2 tbsp.
10
1 tbsp.
16
1 tbsp.
2 tbsp.
6 whole