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Amount of fiber in different foods

Food	Serving	Grams of fiber
Fruits
Apple (with skin)	1 medium apple	4.4
Banana	1 medium banana	3.1
Oranges	1 orange	3.1
Prunes	1 cup, pitted	12.4
Juices
Apple, unsweetened, with added ascorbic acid	1 cup	0.5
Grapefruit, white, canned, sweetened	1 cup	0.2
Grape, unsweetened, with added ascorbic acid	1 cup	0.5
Orange	1 cup	0.7
Vegetables
Cooked
Green beans	1 cup	4.0
Carrots	1/2 cup sliced	2.3
Peas	1 cup	8.8
Potato (baked, with skin)	1 medium potato	3.8
Raw
Cucumber (with peel)	1 cucumber	1.5
Lettuce	1 cup shredded	0.5
Tomato	1 medium tomato	1.5
Spinach	1 cup	0.7
Legumes
Baked beans, canned, no salt added	1 cup	13.9
Kidney beans, canned	1 cup	13.6
Lima beans, canned	1 cup	11.6
Lentils, boiled	1 cup	15.6
Breads, pastas, flours
Bran muffins	1 medium muffin	5.2
Oatmeal, cooked	1 cup	4.0
White bread	1 slice	0.6
Whole-wheat bread	1 slice	1.9
Pasta and rice, cooked
Macaroni	1 cup	2.5
Rice, brown	1 cup	3.5
Rice, white	1 cup	0.6
Spaghetti (regular)	1 cup	2.5
Nuts
Almonds	1/2 cup	8.7
Peanuts	1/2 cup	7.9

To learn how much fiber and other nutrients are in different foods, visit the United States Department of Agriculture (USDA) FoodData Central website.

Data from: USDA FoodData Central. Available at: https://fdc.nal.usda.gov/ (Accessed on October 11, 2019).

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