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Foods Rich in Dietary Fiber as Recommended by the USDA
The following lists food sources rich in Dietary Fiber.
The current recommendation for Dietary Fiber for adult women is 25 grams per day.
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Dietary Fiber Food Source, Amount, Preparation Method |
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 |
| Sweet potato, 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 |
| Sweet potato, 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 |
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