Food | Serving | Grams of fiber |
Fruits | ||
Apple (with skin) | 1 medium apple | 4.4 |
Banana | 1 medium banana | 3.1 |
Oranges | 1 orange | 3.1 |
Prunes | 1 cup, pitted | 12.4 |
Juices | ||
Apple, unsweetened, with added ascorbic acid | 1 cup | 0.5 |
Grapefruit, white, canned, sweetened | 1 cup | 0.2 |
Grape, unsweetened, with added ascorbic acid | 1 cup | 0.5 |
Orange | 1 cup | 0.7 |
Vegetables | ||
Cooked | ||
| 1 cup | 4.0 |
| 1/2 cup sliced | 2.3 |
| 1 cup | 8.8 |
| 1 medium potato | 3.8 |
Raw | ||
| 1 cucumber | 1.5 |
| 1 cup shredded | 0.5 |
| 1 medium tomato | 1.5 |
| 1 cup | 0.7 |
Legumes | ||
| 1 cup | 13.9 |
| 1 cup | 13.6 |
| 1 cup | 11.6 |
| 1 cup | 15.6 |
Breads, pastas, flours | ||
Bran muffins | 1 medium muffin | 5.2 |
Oatmeal, cooked | 1 cup | 4.0 |
White bread | 1 slice | 0.6 |
Whole-wheat bread | 1 slice | 1.9 |
Pasta and rice, cooked | ||
| 1 cup | 2.5 |
| 1 cup | 3.5 |
| 1 cup | 0.6 |
| 1 cup | 2.5 |
Nuts | ||
Almonds | 1/2 cup | 8.7 |
Peanuts | 1/2 cup | 7.9 |
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