The Center for Special Surgery at Hawthorne
104 Lincoln Avenue
Hawthorne, NJ 07506
973-427-6800
CSS
Fruits
Raspberries
Pear, with skin
Apple, with skin
Banana
Orange
Strawberries (halves)
Figs, dried
Raisins
Grains, cereal & pasta
Spaghetti, whole-wheat, cooked
Barley, pearled, cooked
Bran flakes
Oat bran muffin
Oatmeal, instant, cooked
Popcorn, air-popped
Brown rice, cooked
Bread, rye
Bread, whole-wheat or multigrain
Legumes, nuts and seeds
Split peas, cooked
Lentils, cooked
Black beans, cooked
Lima beans, cooked
Baked beans, vegetarian, canned, cooked
Sunflower seed kernels
Almonds
Pistachio nuts
Pecans
Vegetables
Artichoke, cooked
Green peas, cooked
Broccoli, boiled
Turnip greens, boiled
Brussels sprouts, cooked
Sweet corn, cooked
Potato, with skin, baked
Tomato paste
Carrot, raw
High Fiber Foods
Looking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes.
Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
Serving size
1 cup
1 medium
1 medium
1 medium
1 medium
1 cup
2 medium
1 ounce (60 raisins)
Serving size
1 cup
1 cup
3/4 cup
1 medium
1 cup
3 cups
1 cup
1 slice
1 slice
Serving size
1 cup
1 cup
1 cup
1 cup
1 cup
1/4 cup
1 ounce (23 nuts)
1 ounce (49 nuts)
1 ounce (19 halves)
Serving size
1 medium
1 cup
1 cup
1 cup
1 cup
1 cup
1 small
1/4 cup
1 medium
Total fiber (grams)*
8.0
5.5
4.4
3.1
3.1
3.0
1.6
1.0
Total fiber (grams)*
6.3
6.0
5.3
5.2
4.0
3.5
3.5
1.9
1.9
Total fiber (grams)*
16.3
15.6
15.0
13.2
10.4
3.9
3.5
2.9
2.7
Total fiber (grams)*
10.3
8.8
5.1
5.0
4.1
4.0
3.0
2.7
1.7
*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2012