Reference table
Fiber in food: grams per serving of common foods
The short answer: chia seeds (about 10 g an ounce), split peas, lentils, black beans and raspberries (about 8 g a serving) carry the most fiber per serving here.[1] Adults need 21 to 38 g a day, depending on age and sex,[2] and more than 90% of US women and 97% of men fall short.[3]
Half a cup of lentils or split peas has as much fiber as four slices of whole-wheat bread
Grams of total dietary fiber per typical serving, with calories. Select a column heading to sort. Swipe the table sideways for more columns.
| Serving | |||||
|---|---|---|---|---|---|
| Lentils, cooked1/2 cup, 99 g | Beans and lentils | 1/2 cup 99 g | 7.8 | 115 | 172421 |
| Split peas, cooked1/2 cup, 98 g | Beans and lentils | 1/2 cup 98 g | 8.1 | 116 | 172429 |
| Black beans, cooked1/2 cup, 86 g | Beans and lentils | 1/2 cup 86 g | 7.5 | 114 | 173735 |
| Kidney beans, cooked1/2 cup, 88.5 g | Beans and lentils | 1/2 cup 88.5 g | 5.7 | 112 | 173740 |
| Chickpeas, cooked1/2 cup, 82 g | Beans and lentils | 1/2 cup 82 g | 6.2 | 134 | 173757 |
| Edamame, cooked1/2 cup, 77.5 g | Beans and lentils | 1/2 cup 77.5 g | 4.0 | 94 | 168411 |
| Raspberries1 cup, 123 g | Fruit | 1 cup 123 g | 8.0 | 64 | 167755 |
| Blackberries1 cup, 144 g | Fruit | 1 cup 144 g | 7.6 | 62 | 173946 |
| Pear1 medium, 178 g | Fruit | 1 medium 178 g | 5.5 | 101 | 169118 |
| Avocado1/2 avocado, 100.5 g | Fruit | 1/2 avocado 100.5 g | 6.7 | 161 | 171705 |
| Apple, with skin1 medium, 182 g | Fruit | 1 medium 182 g | 4.4 | 95 | 171688 |
| Banana1 medium, 118 g | Fruit | 1 medium 118 g | 3.1 | 105 | 173944 |
| Orange1 fruit, 131 g | Fruit | 1 fruit 131 g | 3.1 | 62 | 169097 |
| Prunes5 prunes, 47.5 g | Fruit | 5 prunes 47.5 g | 3.4 | 114 | 168162 |
| Dried figs2 figs, 16.8 g | Fruit | 2 figs 16.8 g | 1.6 | 42 | 174665 |
| Artichoke, cooked1 medium, 120 g | Vegetables | 1 medium 120 g | 6.8 | 64 | 168386 |
| Green peas, cooked1/2 cup, 80 g | Vegetables | 1/2 cup 80 g | 3.6 | 62 | 170017 |
| Sweet potato, baked1 medium, 114 g | Vegetables | 1 medium 114 g | 3.8 | 103 | 168483 |
| Potato, baked, with skin1 medium, 173 g | Vegetables | 1 medium 173 g | 3.8 | 161 | 170093 |
| Broccoli, cooked1/2 cup chopped, 78 g | Vegetables | 1/2 cup chopped 78 g | 2.6 | 27 | 169967 |
| Brussels sprouts, cooked1/2 cup, 78 g | Vegetables | 1/2 cup 78 g | 2.0 | 28 | 169971 |
| Carrots, cooked1/2 cup slices, 78 g | Vegetables | 1/2 cup slices 78 g | 2.3 | 27 | 170394 |
| Spinach, cooked1/2 cup, 90 g | Vegetables | 1/2 cup 90 g | 2.2 | 21 | 168463 |
| Oatmeal, cooked with water1 cup, 234 g | Grains | 1 cup 234 g | 4.0 | 166 | 173905 |
| Whole-wheat spaghetti, cooked1 cup, 117 g | Grains | 1 cup 117 g | 4.6 | 174 | 168910 |
| Pearled barley, cooked1 cup, 157 g | Grains | 1 cup 157 g | 6.0 | 193 | 170285 |
| Quinoa, cooked1 cup, 185 g | Grains | 1 cup 185 g | 5.2 | 222 | 168917 |
| Brown rice, cooked1 cup, 202 g | Grains | 1 cup 202 g | 3.2 | 248 | 169704 |
| Whole-wheat bread1 slice, 32 g | Grains | 1 slice 32 g | 1.9 | 81 | 172688 |
| Popcorn, air-popped3 cups, 24 g | Grains | 3 cups 24 g | 3.5 | 93 | 167959 |
| Chia seeds1 oz (about 2 tbsp), 28.4 g | Nuts and seeds | 1 oz (about 2 tbsp) 28.4 g | 9.8 | 138 | 170554 |
| Flaxseed, ground1 tbsp, 7 g | Nuts and seeds | 1 tbsp 7 g | 1.9 | 37 | 169414 |
| Almonds1 oz (23 almonds), 28.4 g | Nuts and seeds | 1 oz (23 almonds) 28.4 g | 3.5 | 164 | 170567 |
| Pumpkin seeds, hulled1 oz, 28.4 g | Nuts and seeds | 1 oz 28.4 g | 1.7 | 158 | 170556 |
| Peanut butter, salted2 tbsp, 32 g | Nuts and seeds | 2 tbsp 32 g | 1.6 | 191 | 174266 |
| Dark chocolate, 70–85%1 oz, 28.4 g | Snacks and soup | 1 oz 28.4 g | 3.1 | 170 | 170273 |
Source: USDA FoodData Central, SR Legacy data (April 2018 release).[1] Values per 100 g are scaled to the serving shown and rounded. Each FDC id links to that food’s record.
How this table was made
Every food value comes from USDA FoodData Central (FDC), SR Legacy data, the April 2018 final release of USDA’s Standard Reference database.[1] We took each food by its FDC id from FDC’s SR Legacy data download on October 27, 2026; values per 100 g are as published. Each row’s FDC id is in the table and in the CSV, so any number can be checked against its record.
How servings were chosen: we used the household measure FDC lists for that food (1 cup, 1 medium, 1 oz) wherever a common one exists. Where the usual serving is a fraction of an FDC measure, such as half a cup of beans or half an avocado, we took that fraction of FDC’s gram weight. The grams for every serving are shown. Cooked grains are 1 cup; beans and most cooked vegetables half a cup.
Values are for the food as described (cooked, canned, raw) and are rounded: milligrams to whole numbers, grams to one decimal. A brand or recipe can differ, so for a packaged food the Nutrition Facts label on that package is the better number. This is general information, not medical advice.
Fiber is FDC’s “Fiber, total dietary” (AOAC method). For scale, the adult Adequate Intake is 25 g (women) and 38 g (men) to age 50, and 21 g and 30 g from 51. All are in the DRI table for adults.[2]
Frequently asked questions
Which foods have the most fiber per serving?
In this table: an ounce of chia seeds (about 10 g), then half a cup of split peas, lentils or black beans and a cup of raspberries (about 8 g each). A cup of blackberries has about 7.6 g.[1]
How much fiber do adults need a day?
The Adequate Intake is 25 g for women and 38 g for men aged 19 to 50, and 21 g and 30 g from 51.[2] Most adults eat well below that.[3]
Which fruit has the most fiber?
Of the fruit here, raspberries (8 g a cup) and blackberries (7.6 g a cup) lead, then half an avocado (6.7 g) and a medium pear (5.5 g). A medium apple with its skin has 4.4 g.[1]
What is a low-calorie way to add fiber?
Sort the table by calories. Berries give 7 to 8 g of fiber for about 60 to 65 calories a cup, and a medium cooked artichoke gives 6.8 g for about 64.[1]
Should I add fiber slowly?
That is the usual advice. A 2025 joint advisory from four nutrition and obesity societies recommends enough fluid and fiber from foods, increased gradually.[4] If you have a bowel condition, ask your clinician first.
Related
Cite this table
APA
Zornava. (2026). Fiber in food: grams per serving of common foods [Data set]. Retrieved October 27, 2026, from https://zornava.com/pages/fiber-in-food
Plain text
Zornava, “Fiber in food: grams per serving of common foods,” zornava.com, updated October 27, 2026, https://zornava.com/pages/fiber-in-food (accessed October 27, 2026).
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References
- US Department of Agriculture, Agricultural Research Service. FoodData Central. USDA. (SR Legacy, April 2018 release; FDC ids per row in the table) fdc.nal.usda.gov. ↩︎
- National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Sodium and Potassium. Appendix J, Dietary Reference Intakes Summary Tables. National Academies Press. 2019. nap.nationalacademies.org. doi: 10.17226/25353. ↩︎
- US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. Office of Disease Prevention and Health Promotion. 2020. odphp.health.gov. ↩︎
- Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475–1503. Full text. PMID: 40445127. doi: 10.1002/oby.24336. ↩︎