Foods high in Fiber
Daily Value: 28 g. Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Navy beans, mature seeds, cooked, boiled, with salt
15 g Protein19 g Fiber255 mcg Folate (DFE)
19 g68% DV · per 1 cup - Small white beans, mature seeds, cooked, boiled, with salt
16 g Protein19 g Fiber245 mcg Folate (DFE)
19 g66% DV · per 1 cup - Yellow beans, mature seeds, cooked, boiled, with salt
16 g Protein18 g Fiber0.33 mg Copper
18 g66% DV · per 1 cup - Baked beans, canned, with franks
17 g Protein18 g Fiber0.55 mg Copper
18 g64% DV · per 1 cup - Black beans, mature seeds, canned, low sodium
14 g Protein17 g Fiber0.46 mg Copper
17 g59% DV · per 1 cup - Kidney beans, royal red, mature seeds, cooked, boiled with salt
17 g Protein16 g Fiber0.46 mg Copper
16 g59% DV · per 1 cup - Potatoes, russet, without skin, raw
2.5 g Protein16 g Fiber12 mg Vitamin C
16 g59% DV · per 1 standard serving - Pears, dried, sulfured, stewed, without added sugar
2.3 g Protein16 g Fiber0.46 mg Copper
16 g58% DV · per 1 cup, halves - Peas, split, mature seeds, cooked, boiled, with salt
16 g Protein16 g Fiber0.35 mg Copper
16 g58% DV · per 1 cup - Lentils, mature seeds, cooked, boiled, with salt
18 g Protein358 mcg Folate (DFE)16 g Fiber
16 g56% DV · per 1 cup - Pinto beans, mature seeds, cooked, boiled, with salt
15 g Protein294 mcg Folate (DFE)15 g Fiber
15 g55% DV · per 1 cup - Mung beans, mature seeds, cooked, boiled, with salt
14 g Protein321 mcg Folate (DFE)15 g Fiber
15 g55% DV · per 1 cup - Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt
15 g Protein273 mcg Folate (DFE)14 g Fiber
14 g50% DV · per 1 cup - Avocados, raw, Florida
5.1 g Protein0.72 mg Copper13 g Fiber
13 g46% DV · per 1 cup, pureed - Great northern beans, mature seeds, canned
19 g Protein212 mcg Folate (DFE)0.42 mg Copper
13 g46% DV · per 1 cup - White beans, mature seeds, canned
19 g Protein0.61 mg Copper1.3 mg Manganese
13 g45% DV · per 1 cup - Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
15 g Protein1.7 mg Manganese282 mcg Folate (DFE)
12 g45% DV · per 1 cup - Raspberries, frozen, red, sweetened
1.8 g Protein1.6 mg Manganese41 mg Vitamin C
11 g39% DV · per 1 cup, thawed - Figs, dried, stewed
3.7 g Protein11 g Fiber0.32 mg Copper
11 g39% DV · per 1 cup - Squash, winter, hubbard, baked, with salt
5.1 g Protein687 mcg Vitamin A (RAE)10 g Fiber
10 g36% DV · per 1 cup, cubes - Raisins, seeded
3.7 g Protein0.44 mg Copper9.9 g Fiber
9.9 g35% DV · per 1 cup (not packed) - Peas and carrots, canned, no salt added, solids and liquids
5.5 g Protein875 mcg Vitamin A (RAE)0.91 mg Manganese
8.4 g30% DV · per 1 cup - Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt
5.2 g Protein200 mcg Folate (DFE)7.7 g Fiber
7.7 g28% DV · per 1 cup - Plums, dried (prunes), stewed, without added sugar
2.4 g Protein65 mcg Vitamin K0.31 mg Copper
7.7 g27% DV · per 1 cup, pitted - Collards, cooked, boiled, drained, with salt
5.1 g Protein773 mcg Vitamin K722 mcg Vitamin A (RAE)
7.6 g27% DV · per 1 cup, chopped - Bread, paratha, whole wheat, commercially prepared, frozen
5 g Protein0.83 mg Manganese7.6 g Fiber
7.6 g27% DV · per 1 piece - Blackberries, frozen, unsweetened
1.8 g Protein1.8 mg Manganese7.6 g Fiber
7.6 g27% DV · per 1 cup, unthawed - Oranges, raw, with peel
2.1 g Protein113 mg Vitamin C7.2 g Fiber
7.2 g26% DV · per 1 fruit without seeds - Pumpkin, canned, with salt
2.7 g Protein1,906 mcg Vitamin A (RAE)39 mcg Vitamin K
7.1 g25% DV · per 1 cup - Peaches, dried, sulfured, stewed, without added sugar
3 g Protein0.3 mg Copper7 g Fiber
7 g25% DV · per 1 cup - Apricots, dried, sulfured, stewed, without added sugar
3 g Protein0.3 mg Copper3.8 mg Vitamin E
6.5 g23% DV · per 1 cup, halves - Brussels sprouts, frozen, cooked, boiled, drained, with salt
5.6 g Protein300 mcg Vitamin K71 mg Vitamin C
6.4 g23% DV · per 1 cup - Edamame, frozen, prepared
12 g Protein1.2 mg Manganese185 mcg Folate (DFE)
6.2 g22% DV · per 100 g - Yam, raw
2.3 g Protein0.27 mg Copper26 mg Vitamin C
6.2 g22% DV · per 1 cup, cubes - Beets, harvard, canned, solids and liquids
2.1 g Protein0.24 mg Copper0.59 mg Manganese
6.2 g22% DV · per 1 cup slices - Barley, pearled, cooked
3.5 g Protein14 mcg Selenium6 g Fiber
6 g21% DV · per 1 cup - Turnip greens, frozen, cooked, boiled, drained, without salt
5.5 g Protein851 mcg Vitamin K882 mcg Vitamin A (RAE)
5.6 g20% DV · per 1 cup - Broccoli, frozen, chopped, cooked, boiled, drained, with salt
5.7 g Protein162 mcg Vitamin K74 mg Vitamin C
5.5 g20% DV · per 1 cup - Parsnips, raw
1.3 g Protein83 mcg Folate (DFE)5.4 g Fiber
5.4 g19% DV · per 100 g - Pumpkin and squash seeds, whole, roasted, without salt
5.3 g Protein2.9 mg Zinc0.2 mg Copper
5.2 g19% DV · per 1 oz (85 seeds)