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Top High Fiber Foods List

This document lists various foods and their high fiber content per cup or standard serving. It groups foods into categories of legumes, grains, fruits, vegetables, nuts and seeds, breads, and dried fruits. For each food, it provides the amount of fiber in grams contained in a standard serving size, such as 1 cup or 1 medium fruit. The document serves as a reference for high fiber foods and how much fiber is contained in common portions.

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clover.sunflower0405
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98 views2 pages

Top High Fiber Foods List

This document lists various foods and their high fiber content per cup or standard serving. It groups foods into categories of legumes, grains, fruits, vegetables, nuts and seeds, breads, and dried fruits. For each food, it provides the amount of fiber in grams contained in a standard serving size, such as 1 cup or 1 medium fruit. The document serves as a reference for high fiber foods and how much fiber is contained in common portions.

Uploaded by

clover.sunflower0405
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

High fiber

Food LIST

LEGUMES GRAINS

Navy beans 1 cup has 19 gr Oatmeal 1 cup has 8 gr


Lentils 1 cup has 16 gr Bulgar Wheat 1 cup has 8 gr
Split Peas 1 cup has 16 gr Whole Wheat Pasta 1 cup has 6 gr
Mung beans 1 cup has 15 gr Quinoa 1 cup has 5 gr
Black Beans 1 cup has 15 gr Brown Rice 1 cup has 4 gr
Lima Beans 1 cup has 13 gr Wild Rice 1 cup has 3 gr
Kidney Beans 13 gr per cup Barley 1 cup has 3 gr
Chickpeas 1 cup has 10.6 gr Refined Pasta 1 cup has 2.5 gr
White Rice 1 cup has 0.6 gr

FRUITS

Persimmon 1 cup has 6 gr Passion Fruit 1 cup has 25 gr


Pears 1 medium, unpeeled has 6 gr Prunes 1 cup has 12 gr
Kiwifruit 1 cup has 5 gr Avocado 1 cup has 10 gr
Papaya 1 cup has 5 gr Guavas 1 cup has 9 gr
Oranges 1 large, peeled has 4.4 gr Blackberries 1 cup has 8 gr
Apple 1 small, unpeeled has 4 gr Raspberry 1 cup has 8 gr
Blueberries 1 cup has 4 gr Pomegranate 1 cup has 7 gr
Strawberries 1 cup has 3 gr Prunes 1 cup has 7.7 gr

VEGETABLES
Corn 1 cup has 12 gr Brussels Sprouts 1 cup has 5 gr
Peas 1 cup has 10 gr Green Beans 1 cup has 4 gr
Parsnips 1 cup has 9 gr Sweet Potatoes 1 cup has 4 gr
Carrot 1 cup has 7 gr Potato, baked 1 medium has 4 gr
Winter Squash 1 cup has 5.4 gr Spinach 1 cup has 4.3 gr
Asparagus 1 cup has 5.7 gr Kale 1 cup has 2.6 gr
Broccoli 1 cup has 4 gr Celery 1 cup has 1.6 gr
High fiber
Food LIST

NUTS AND SEEDS

Almonds 1 cup has 17 gr Walnuts 1 cup has 7 gr


Pistachios 1 cup has 13 gr Hazelnuts 1 cup has 7 gr
Peanuts 1 cup has 12 gr Pine Nuts 1 cup has 5 gr
Sunflower Seeds 1 cup has 12 gr Flaxseeds 2 tablespoons has 3.8 gr
Pecans 1 cup has 10 gr Poppy Seeds 2 tablespoons has 3.4 gr
Chia Seeds 2 tablespoons has 10 gr Sesame Seeds 2 tablespoons has 2 gr

BREADS DRIED FRUIT

Ezekiel Bread 2 slices has 7 gr Figs 1 cup has 16 gr


Rye Bread 2 slices has 5.6 gr Peaches 1 cup has 12 gr
Wheat Bread 2 slices has 5.2 gr Goji Berries 1 cup has 12 gr
Sourdough Bread 2 slices has 4.6 gr Prunes 1 cup has 12 gr
Pumpernickel 2 slices has 4.2 gr Raisins 1 cup has 6 gr

www.dailydish.co.uk

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