High Fiber Foods List
A super helpful list of foods high in fiber
Have you eaten enough high fiber foods today?
If you’re like most 21st century humans, you haven’t.
And that’s a problem if you’re trying to lose weight, because foods high in fiber are essential for weight loss.
The Full Plate Fiber Guide is a free, easy-to-use resource we’ve created to help you discover the foods high in fiber so you can eat more of them and start losing weight.
Why eating more high fiber foods makes losing weight easier
Fiber makes you feel full.
Add fiber to your meals and you’ll eat fewer calories. Consume fewer calories than you burn and you’ll lose weight. It’s that simple.
Most diets fail because they ask you to eat smaller portions of foods instead of changing the kinds of foods you’re eating.
Increase the amount of fiber in your diet and you’ll have less room for the concentrated, high calorie foods that make you overweight.
The key is adding more high fiber foods to what you already eat.
Which high fiber foods are the best for weight loss?
Naturally high fiber foods.
Foods like blueberries, bananas, sweet potatoes and pinto beans.
Adding more apples and carrots to what you already eat will help you lose weight because these foods are naturally high in fiber.
CAUTION: But not all high fiber foods are created equal.
Many food manufacturers have jumped on the high fiber bandwagon, adding fiber to highly processed foods that come in boxes.
We’re not calling these foods bad.
But as a general rule, adding processed high fiber foods to what you eat won’t fill you up or help you lose weight.
How to use this guide
We’ve listed the foods featured in the fiber guide into five categories.
- Fruits
- Vegetables
- Grains
- Beans & Peas
- *Nuts & Seeds (*Ideal in small amounts)
As you’ll soon see, a high fiber diet can be filled with tons of delicious foods to remember.
Nuts and Seeds (Ideal in small amounts)
| Food | Served | Serving Size | Calories | Fiber Grams |
|---|---|---|---|---|
| almonds | raw |
1 oz (23 almonds)
|
163
|
4
|
| brazil nuts | raw |
1 oz (6)
|
186
|
2
|
| chia seeds | raw |
1 oz (5 Tbs)
|
138
|
10
|
| hazelnuts (filberts) | raw |
1 oz (21 whole)
|
178
|
3
|
| pumpkin seeds | raw |
1 oz (1/4 cup)
|
158
|
2
|
| sunflower seeds | raw |
1 oz (1/4 cup)
|
204
|
3
|
| sunflower seeds | dry-roasted |
1 oz (1/4 cup)
|
165
|
3
|
| sunflower seeds | oil-roasted |
1 oz (1/4 cup)
|
168
|
3
|
| walnuts | raw |
1 oz (14 halves)
|
185
|
2
|
Fruits
| Food | Served | Serving Size | Calories | Fiber Grams |
|---|---|---|---|---|
| apples | fresh |
1 medium
|
95
|
4
|
| apples | frozen, unsweetened |
1 cup, slices
|
83
|
2
|
| apricots | fresh |
1 fruit
|
17
|
1
|
| apricots | canned, water pack, with skin |
1 cup, halves
|
66
|
4
|
| bananas | fresh |
1 medium
|
105
|
3
|
| blackberries | fresh |
1 cup
|
97
|
8
|
| blackberries | frozen, unsweetened |
1 cup
|
97
|
8
|
| blueberries | wild, frozen |
1 cup
|
71
|
6
|
| blueberries | fresh |
1 cup
|
84
|
4
|
| blueberries | frozen, unsweetened |
1 cup
|
79
|
4
|
| boysenberries | frozen, unsweetened |
1 cup, unthawed
|
66
|
7
|
| cantaloupe | fresh |
1 cup, cubed
|
54
|
1
|
| casaba melon | fresh |
1 cup, cubed
|
48
|
2
|
| cherimoya | fresh |
1 fruit, without skin and seeds
|
176
|
7
|
| cherries | fresh |
1 cup, pitted
|
97
|
3
|
| cherries | canned, water pack |
1 cup pitted
|
114
|
4
|
| clementine | fresh |
1 fruit
|
35
|
1
|
| cranberries | fresh |
1 cup, whole
|
46
|
5
|
| currants | fresh |
1 cup
|
63
|
5
|
| figs | fresh |
2 medium
|
74
|
3
|
| figs | canned, water pack |
1 cup
|
131
|
6
|
| grapefruit | fresh |
1 large
|
53
|
2
|
| grapefruit | sections, canned, water |
1 cup
|
88
|
1
|
| grapes | red or green, fresh |
1 cup
|
104
|
1
|
| guava | fresh |
1 fruit, without refuse
|
37
|
3
|
| guava | fresh |
1 cup
|
112
|
9
|
| honeydew melon | fresh |
1/8 medium melon, wedge
|
58
|
1
|
| honeydew melon | frozen, balls |
1 cup, unthawed
|
57
|
1
|
| kiwi | fresh |
2 fruits
|
84
|
4
|
| lemon | fresh |
1 fruit
|
24
|
2
|
| lime | fresh |
1 fruit
|
20
|
2
|
| mango | fresh |
1 medium
|
202
|
5
|
| nectarine | fresh |
1 medium
|
62
|
2
|
| oranges | fresh |
1 medium
|
62
|
3
|
| papaya | fresh |
1 cup pieces
|
68
|
3
|
| papaya | fresh |
1 small
|
62
|
3
|
| passion fruit | fresh |
1 fruit without refuse
|
17
|
2
|
| peaches | fresh |
1 cup, sliced
|
60
|
2
|
| peaches | fresh |
1 medium
|
58
|
2
|
| pears | fresh |
1 medium
|
101
|
6
|
| persimmons | fresh, Japanese variety |
1 fruit
|
118
|
6
|
| pineapple | fresh |
1 cup, chunks
|
82
|
2
|
| pineapple | canned, water pack |
1 cup, crushed, sliced, or chunks
|
79
|
2
|
| plantain | fresh |
1 medium
|
218
|
4
|
| plums | fresh |
2 fruits
|
61
|
2
|
| pomegranate seeds | fresh |
1/2 cup
|
72
|
4
|
| quince | fresh |
1 fruit, without refuse
|
52
|
2
|
| raspberries | fresh |
1 cup
|
64
|
8
|
| rhubarb | fresh |
1 cup, diced
|
26
|
2
|
| rhubarb | frozen |
1 cup diced, uncooked
|
29
|
3
|
| sour cherries | fresh |
1 cup, pitted
|
78
|
3
|
| sour cherries | frozen, unsweetened |
1 cup
|
71
|
3
|
| sour cherries | canned, water pack |
1 cup
|
88
|
3
|
| starfruit | fresh |
1 medium fruit
|
28
|
3
|
| strawberries | fresh |
1 cup, sliced
|
53
|
3
|
| strawberries | fresh |
1 cup whole
|
46
|
3
|
| strawberries | frozen, unsweetened |
1 cup, unthawed
|
52
|
3
|
| tamarind | fresh |
1 cup, pulp
|
287
|
6
|
| tangerine | fresh |
1 medium
|
47
|
2
|
| watermelon | fresh, |
1 cup
|
46
|
1
|
Vegetables
| Food | Served | Serving Size | Calories | Fiber Grams |
|---|---|---|---|---|
| artichokes, globe or French | fresh |
1 medium, cooked
|
64
|
10
|
| artichokes, globe or French | fresh |
1/2 cup hearts, cooked
|
45
|
7
|
| artichokes, globe or French | frozen |
1/3 of 9oz package
|
36
|
4
|
| artichokes, globe or French | hearts, canned |
1/2 cup
|
45
|
7
|
| asparagus | fresh |
1 cup, cooked
|
40
|
4
|
| asparagus | frozen |
1 cup, cooked
|
32
|
3
|
| asparagus | canned |
1 cup
|
37
|
2
|
| avocado | fresh |
1/2 medium
|
161
|
7
|
| avocado | fresh |
1/2 cup, sliced
|
117
|
5
|
| beet greens | fresh |
1 cup, chopped, cooked
|
39
|
4
|
| beets | canned |
1 cup slices
|
53
|
3
|
| beets | fresh |
1 cup, sliced, cooked
|
75
|
3
|
| bell (sweet) peppers | fresh |
1 cup, chopped, raw
|
30
|
3
|
| bell (sweet) peppers | canned |
1 cup, halves
|
25
|
2
|
| bok choy | fresh |
1 cup shredded, raw
|
9
|
1
|
| bok choy | fresh |
1 cup shredded, cooked
|
20
|
2
|
| broccoli rabe | fresh |
1 bunch, cooked
|
144
|
12
|
| brussels sprouts | frozen |
1 cup, cooked
|
65
|
6
|
| brussels sprouts | fresh |
1 cup, cooked
|
56
|
4
|
| butterhead lettuce | fresh |
1 cup, shredded, raw
|
7
|
1
|
| carrots | fresh |
1 cup slices or strips, raw
|
50
|
3
|
| carrots | fresh or frozen |
1 cup, sliced, cooked
|
55
|
5
|
| carrots | canned |
1 cup, slices
|
57
|
4
|
| carrots | fresh |
1 cup, grated, raw
|
45
|
3
|
| cassava | fresh |
1 cup, raw
|
330
|
4
|
| cauliflower | fresh |
1 cup, raw
|
27
|
2
|
| cauliflower | fresh |
1 cup, cooked
|
29
|
3
|
| cauliflower | frozen |
1 cup, cooked
|
34
|
5
|
| celery | fresh |
1 cup, chopped, raw
|
16
|
2
|
| celery | fresh |
1 cup chopped, cooked
|
27
|
2
|
| chili peppers | green hot peppers, canned |
1 cup, chopped or diced
|
29
|
2
|
| cilantro | fresh |
9 sprigs, raw
|
5
|
1
|
| collard greens | fresh |
1 cup, chopped, cooked
|
63
|
8
|
| collard greens | frozen |
1 cup, chopped, cooked
|
61
|
5
|
| corn | fresh |
1 cup cooked, without salt
|
143
|
4
|
| corn | frozen |
1 cup, cooked
|
134
|
4
|
| corn | canned |
1 cup, drained
|
130
|
3
|
| cucumbers | fresh, with peel |
1 cup, sliced
|
14
|
1
|
| dandelion greens | fresh |
1 cup, chopped, cooked
|
35
|
3
|
| eggplant | fresh |
1 cup, cooked
|
35
|
3
|
| endive greens | fresh |
1 cup, chopped, raw
|
8
|
2
|
| green beans | fresh |
1 cup, cooked
|
44
|
4
|
| green beans | frozen or canned |
1 cup, cooked
|
38
|
4
|
| green cabbage | fresh |
1 cup, shredded, raw
|
18
|
2
|
| green cabbage | fresh |
1 cup, shredded, cooked
|
34
|
3
|
| green leaf lettuce | fresh |
1 cup, shredded, raw
|
5
|
1
|
| green onions | fresh |
1 cup, chopped, raw
|
32
|
3
|
| iceberg lettuce | fresh |
1 cup, shredded, raw
|
10
|
1
|
| kale | fresh |
1 cup, chopped, raw
|
28
|
1
|
| kale | fresh |
1 cup, chopped, cooked
|
36
|
3
|
| kale | frozen |
1 cup chopped or diced, cooked
|
39
|
3
|
| kohlrabi | fresh |
1 cup, raw
|
36
|
5
|
| lambsquarters | fresh |
1 cup, chopped, cooked
|
58
|
5
|
| leeks | fresh, bulb and lower leaf portion |
1 leek, cooked
|
48
|
1
|
| mustard greens | fresh |
1 cup, chopped, cooked
|
36
|
3
|
| mustard greens | frozen |
1 cup, chopped, cooked
|
28
|
4
|
| okra | fresh |
1 cup, slices, cooked
|
53
|
4
|
| okra | frozen |
1 cup, slices, cooked
|
53
|
4
|
| onions | fresh |
1 cup, chopped, raw
|
64
|
3
|
| onions | fresh |
10 rings, raw
|
24
|
1
|
| onions | fresh |
1 cup, cooked
|
92
|
3
|
| onions | frozen |
1 cup chopped, cooked
|
59
|
4
|
| onions | canned |
1 cup, chopped or diced
|
43
|
3
|
| parsley | fresh |
1 cup, chopped, raw
|
22
|
2
|
| parsnips | fresh |
1 cup, slices, cooked
|
111
|
6
|
| portobello mushrooms | fresh |
1 cup, sliced, grilled
|
35
|
3
|
| red cabbage | fresh |
1 cup, shredded, raw
|
22
|
2
|
| red cabbage | fresh |
1 cup, shredded, cooked
|
44
|
4
|
| romaine lettuce | fresh |
1 cup, shredded
|
8
|
1
|
| romaine lettuce | fresh |
1 outer leaf
|
5
|
1
|
| sweet potatoes | fresh |
1 medium, baked in skin
|
103
|
4
|
| sweet potatoes | fresh |
1 cup mashed, cooked without skin
|
249
|
8
|
| sweet potatoes | frozen |
1 cup, cubes, cooked
|
176
|
3
|
| swiss chard | fresh |
1 cup, chopped, cooked
|
35
|
4
|
| tomatoes | fresh |
1 cup, chopped or sliced, raw
|
32
|
2
|
| tomatoes | fresh |
1 cup, cooked
|
43
|
2
|
| tomatoes | canned |
1 cup, stewed
|
66
|
3
|
| white mushrooms | fresh |
1 cup, pieces or slices, raw
|
15
|
1
|
| white mushrooms | fresh |
1 cup, pieces, cooked
|
44
|
2
|
| white mushrooms | canned |
1 cup
|
39
|
4
|
| zucchini squash | fresh |
1 cup, sliced, raw
|
19
|
1
|
| zucchini squash | fresh |
1 cup, sliced, cooked
|
27
|
2
|
| zucchini squash | frozen |
1 cup, cooked
|
38
|
3
|
Grains
| Food | Served | Serving Size | Calories | Fiber Grams |
|---|---|---|---|---|
| barley | pearl |
1 cup, cooked
|
193
|
6
|
| brown rice | long-grain |
1 cup, cooked
|
216
|
4
|
| brown rice | medium-grain |
1 cup, cooked
|
218
|
4
|
| buckwheat | groats, roasted |
1 cup, cooked
|
155
|
5
|
| millet | Millet |
1 cup, cooked
|
207
|
2
|
| oats | quick or regular |
1 cup, cooked
|
166
|
4
|
| oats | oat bran |
1 cup, cooked
|
88
|
6
|
| quinoa | quinoa |
1 cup, cooked
|
222
|
5
|
| rye | flakes |
1 cup, cooked
|
170
|
5
|
| spaghetti | whole wheat |
1 cup, cooked
|
174
|
6
|
| wheat | bulgur |
1 cup, cooked
|
151
|
8
|
| wheat | whole wheat, hot cereal |
1 cup, cooked
|
150
|
4
|
| whole grain cornmeal | yellow, whole-grain |
1 cup, cooked
|
146
|
3
|
| wild rice | wild rice |
1 cup, cooked
|
166
|
3
|
Beans and Peas
| Food | Served | Serving Size | Calories | Fiber Grams |
|---|---|---|---|---|
| black beans | canned |
1/2 cup
|
109
|
8
|
| black beans | dry |
1/2 cup, cooked
|
120
|
8
|
| black-eyed peas | dry |
1/2 cup, cooked
|
99
|
6
|
| black-eyed peas | canned |
1/2 cup
|
92
|
4
|
| edamame (green soybeans) | frozen |
1 cup, cooked
|
189
|
8
|
| garbanzo beans | canned |
1/2 cup
|
106
|
5
|
| garbanzo beans | dry |
1/2 cup, cooked
|
134
|
6
|
| kidney beans | dry |
1/2 cup, cooked
|
112
|
7
|
| kidney beans | canned |
1/2 cup
|
104
|
7
|
| lentils | dry |
1/2 cup, cooked
|
115
|
8
|
| lima beans | dry, baby |
1/2 cup, cooked
|
115
|
7
|
| lima beans | dry, large |
1/2 cup, cooked
|
108
|
7
|
| lima beans | canned, large |
1/2 cup
|
95
|
6
|
| navy beans | dry |
1/2 cup, cooked
|
127
|
10
|
| navy beans | canned |
1/2 cup
|
148
|
7
|
| peas | fresh |
1/2 cup, cooked
|
62
|
4
|
| peas | frozen |
1/2 cup, cooked
|
67
|
4
|
| peas | canned |
1/2 cup
|
72
|
4
|
| pigeon peas |
1 cup, cooked
|
170
|
10
|
|
| pinto beans | dry |
1/2 cup, cooked
|
122
|
8
|
| pinto beans | canned |
1/2 cup
|
98
|
6
|
Would you like to have PDF version of the Full Plate Living Fiber Guide?
Click here to download the Fiber Guide PDF. This full color reference booklet will make practicing a high fiber diet easier.
