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Fiber Content of Common Foods - Fiber Calculator

Fruits
Food Item Serving Size
Apple (with skin) 1 medium
applesauce 2/3 cup
Apricot 3 small
banana 1 medium
Blackberries 1/2 cup
Blueberries 1/2 cup
Cantaloupe 1/4 melon
Cherries, sweet 10
Cranberries (raw, sauce) 1/2 cup
Dates (pitted) 2 (1/2 oz.)
Figs, dried 2 medium
Grapefruit 1/2 medium
Grapes  white, red 18-20
Honeydew - melon 1 cup
Kiwi 1 medium
Mango, flesh only ½ small
Orange 1 large
Peach 1 medium
Pear (with skin)  1  medium
Pineapple - diced 1/2 cup
Plums 2 to 3 small
Prunes (pitted) 3 medium
Raisins 1/4 cup
Raspberries 1/2 cup
Strawberries 1 cup
Tangerine 1  medium
Watermelon 1 cup
 
Legumes (cooked)
Food Item Serving Size
Baked beans (8-oz can) 1 cup
Black beans 1 cup
Black-eyed peas  ½ cup
butter beans 1/2 cup
Chickpeas (garbanzos) 1/2 cup
Great Northern 1 cup
Green beans fresh or frozen 1/2 cup
Kidney beans 1  cup
Lentils, cooked 1/2 cup
Lima beans 1/2 cup
Navy beans 1/2 cup
Pinto beans  1 cup
White beans  1/2 cup
Vegetables
Food Item Serving Size
Artichoke 1 medium
Asparagus, cut 1/2 cup
Avocado 1 Halve
Bean sprouts 1/2 cup
Beets sliced 1/2 cup
Beets 3 small
Broccoli 1/2 cup
Brussels sprouts 1/2 cup
Carrot 1 medium
Celery, fresh chopped 1 cup
Cabbage (red, white) 1/2 cup
Cauliflower 1 cup
Corn, canned 1/2 cup
Endive (salad) 10 leaves
Greens (collards, beet greens , dandelion, kale, Swiss chard, turnip greens) 1/2 cup
Lettuce, iceberg 1 cup
Onion 1/2 cup
Peas green, fresh or frozen 1 cup
Peas and carrots 5 oz
Popcorn, air-popped 3 cups
Potato, baked with skin 1 medium
Potato, baked  (without skin) 1 medium
Pepper, green,sliced, raw 1/2 cup
Rhubarb 1/2 cup
Sauerkraut 2/3 cup
Spinach 1 cup
Sweet potatoes 1/2
Tomato 1 small
Zucchini  (raw or cooked) 1/2 cup

Nuts / Seeds
Food Item Serving Size
Foot Item Serving size
Almonds 10 nuts
Brazil nuts 6-8
Filberts 10 nuts
Flaxseeds  1 tbsp
Peanuts 10 nuts
Cashews 18 nuts
Peanut butter 1 tbsp
Pecans 10 whole
Pistachios 47 nuts
Sunflower seeds 1 tbsp
Walnuts (shelled) 7 whole
Bread / Grains
Food Item Serving Size
Bagel (plain) 4"  1
Bread, rye 1 slice
Bread, whole-wheat 1 slice
Bran muffins 1
Cornbread 2" square  1
Pumpernickel bread 1 slice
Seven-grain bread 1 slice
Wheat bran ½ cup
Wheat germ  3 tbsp
White bread 1 slice
Pasta and rice (cooked)
Macaroni (plain) 1 cup
Pasta, noodles 1 cup
Rice, brown 1 cup
Rice (white) 1/2 cup 
Cereals:
All-Bran  3/4 cup
Bran Buds 1/2 cup
Bran Chex 2/3 cup
Bran Flakes 1 cup
Cheerios 1 cup
Fiber One  ½ cup
Frosted Mini-Wheats 4 biscuits
Grape Nuts 1/4 cup
Oatmeal  (cooked regular, quick, or instant)  1 cup
Raisin Bran 1 cup
Shredded Wheat 1 cup

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