Healthwise
To print: Use your web browser's print feature. Close this window after printing.

Fiber in the Diet

Fiber in the Diet

Fiber in the Diet

Related Topics

  1. Find Health Condition Information
  2. Find Drug Interaction Information

The current American diet averages only about 10 grams of dietary fiber, whereas intakes of 25 to 40 grams are linked to a reduced risk of developing heart disease, diabetes, high blood pressure, colon cancer, and other intestinal disorders.

An ideal amount of fiber can be obtained daily from the following foods:

Dietary fiber in selected foods

The following lists the dietary fiber in selected foods. Vegetables, fruits, breads, crackers, cereals, and nuts are listed separately.

Selected foods Amount Dietary Fiber (grams)
Milk and milk products   0
Meats   0
Eggs   0
Beans, baked 1/2 cup 11.0
Chili with beans 1/2 cup 8.6
Fats, mayonnaise, margarine, dressings, etc.   0
Popcorn 1 cup 0.4

Dietary fiber in vegetables

Vegetable Amount Dietary Fiber (grams)
Asparagus 4 medium spears 0.9
Avocado 1/2 2.2
Beets, boiled 1/2 cup 2.1
Broccoli 1/2 cup 3.2
Brussels sprouts 1/2 cup 2.3
Carrots, boiled 1/2 cup 2.3
Carrots, raw 1 2.3
Celery, raw 1 stalk 0.7
Corn, off the cob 1/3 cup 3.1
Corn, on the cob 1 ear 5.9
Eggplant, peeled and cooked 1/2 cup 2.5
Lettuce 6 medium leaves 0.7
Mushrooms, raw 1/2 cup 0.7
Peas, boiled 1/2 cup 4.2
Potato, baked with skin 1 medium 3.0
Potato, boiled and peeled 1 medium 2.7
Potato, French-fried 10 pieces 1.6
Potato, mashed, with milk 1/2 cup 0.9
Spinach, cooked 1/2 cup 5.7
Sweet potato, cooked 1.5 - 2 inches 3.5
Tomato, raw 1 medium 2.0
Tomato juice 1/2 cup 0
Tomato sauce 1/2 cup 2.6

Dietary fiber in fruits

Fruits Amount Dietary Fiber (grams)
Apple, with peel 1 medium 3.3
Apple juice   0
Apple sauce 1/2 cup 2.6
Apricots 2 medium 1.6
Banana 1/2 medium 1.6
Cantaloupe 1/4 1.6
Dates, dried 5 3.1
Fig, dried 1 medium 2.4
Grapefruit, fresh 1/2 0.6
Grapes, seedless 12 0.3
Nectarine 1 medium 3.0
Orange 1 small 2.4
Peach, fresh 1 medium 1.4
Pear, fresh 1 medium 2.6
Pineapple, fresh 1/2 cup 0.9
Prunes, uncooked 2 medium 2.0
Raisins 2 tablespoons 1.2
Raspberries 1/2 cup 4.6
Strawberries 1/2 cup 1.7

Dietary fiber in breads and crackers

Bread / Cracker Amount Dietary Fiber (grams)
Cracked wheat bread 1 slice 2.1
Hot dog bun 1 1.2
Hamburger bun 1 1.2
Pumpernickel bread 1 slice 1.2
Raisin bread 1 slice 0.4
Rye bread 1 slice 1.2
White bread 1 slice 0.8
Whole wheat bread 1 slice 2.1
Rye crackers 3 (3 1/2 inch) 2.3
Saltine crackers 4 squares 0

Dietary fiber in packaged cereals

Cereal Amount Dietary Fiber (grams)
All-Bran 1/3 cup 9.0
Bran Buds 1/3 cup 8.0
Crackling Bran 1/3 cup 4.0
Raisin Bran 1/3 cup 4.0

Dietary fiber in nuts

Nuts Amount Dietary Fiber (grams)
Peanut butter 2 tablespoons 2.4
Peanuts, roasted 1/4 cup 2.9
Spanish peanuts 10 0.7
Walnuts, chopped 1/4 cup 1.6

Last Review: 08-01-2016

Aisle7 Logo

Copyright © 2021 TraceGains, Inc. All rights reserved.

Learn more about TraceGains, the company.

Information expires December 2021.


Note: The "printer friendly" document will not contain all the information available in the online document. Some information (e.g. cross-references to other topics, definitions or medical illustrations) is only available in the online version.

Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.