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Fiber in the Diet

Fiber in the Diet

Fiber in the Diet

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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:

  • Six servings of whole grain breads and cereals (one serving = one slice of bread, 1/2 cup cooked pasta, rice, or cereal, or 1 cup high-fiber cold cereal)
  • Four to nine servings of fresh fruits and vegetables (one serving = one piece of fruit, 1 cup raw vegetables, or 1/2 cup cooked vegetables)
  • One serving of dried beans (one serving = 1/2 cup)

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 foodsAmountDietary Fiber (grams)
Milk and milk products0
Meats0
Eggs0
Beans, baked1/2 cup11.0
Chili with beans1/2 cup8.6
Fats, mayonnaise, margarine, dressings, etc.0
Popcorn1 cup0.4

Dietary fiber in vegetables

VegetableAmountDietary Fiber (grams)
Asparagus4 medium spears0.9
Avocado1/22.2
Beets, boiled1/2 cup2.1
Broccoli1/2 cup3.2
Brussels sprouts1/2 cup2.3
Carrots, boiled1/2 cup2.3
Carrots, raw12.3
Celery, raw1 stalk0.7
Corn, off the cob1/3 cup3.1
Corn, on the cob1 ear5.9
Eggplant, peeled and cooked1/2 cup2.5
Lettuce6 medium leaves0.7
Mushrooms, raw1/2 cup0.7
Peas, boiled1/2 cup4.2
Potato, baked with skin1 medium3.0
Potato, boiled and peeled1 medium2.7
Potato, French-fried10 pieces1.6
Potato, mashed, with milk1/2 cup0.9
Spinach, cooked1/2 cup5.7
Sweet potato, cooked1.5 - 2 inches3.5
Tomato, raw1 medium2.0
Tomato juice1/2 cup0
Tomato sauce1/2 cup2.6

Dietary fiber in fruits

FruitsAmountDietary Fiber (grams)
Apple, with peel1 medium3.3
Apple juice0
Apple sauce1/2 cup2.6
Apricots2 medium1.6
Banana1/2 medium1.6
Cantaloupe1/41.6
Dates, dried53.1
Fig, dried1 medium2.4
Grapefruit, fresh1/20.6
Grapes, seedless120.3
Nectarine1 medium3.0
Orange1 small2.4
Peach, fresh1 medium1.4
Pear, fresh1 medium2.6
Pineapple, fresh1/2 cup0.9
Prunes, uncooked2 medium2.0
Raisins2 tablespoons1.2
Raspberries1/2 cup4.6
Strawberries1/2 cup1.7

Dietary fiber in breads and crackers

Bread/ CrackerAmountDietary Fiber (grams)
Cracked wheat bread1 slice2.1
Hot dog bun11.2
Hamburger bun11.2
Pumpernickel bread1 slice1.2
Raisin bread1 slice0.4
Rye bread1 slice1.2
White bread1 slice0.8
Whole wheat bread1 slice2.1
Rye crackers3 (3 1/2 inch)2.3
Saltine crackers4 squares0

Dietary fiber in packaged cereals

CerealAmountDietary Fiber (grams)
All-Bran1/3 cup9.0
Bran Buds1/3 cup8.0
Crackling Bran1/3 cup4.0
Raisin Bran1/3 cup4.0

Dietary fiber in nuts

NutsAmountDietary Fiber (grams)
Peanut butter2 tablespoons2.4
Peanuts, roasted1/4 cup2.9
Spanish peanuts100.7
Walnuts, chopped1/4 cup1.6
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