| Food | Fiber, g/serving |
| Fruits | |
| Apple (with skin) | 3.5/1 medium-sized apple |
| Apricot (fresh) | 1.8/3 apricots |
| Banana | 2.5/1 banana |
| Cantaloupe | 2.7/half edible portion |
| Dates | 13.5/1 cup (chopped) |
| Grapefruit | 1.6/half edible portion |
| Grapes | 2.6/10 grapes |
| Oranges | 2.6/1 orange |
| Peach (with skin) | 2.1/1 peach |
| Pear (with skin) | 4.6/1 pear |
| Pineapple | 2.2/1 cup (diced) |
| Prunes | 11.9/11 dried prunes |
| Raisins | 2.2/packet |
| Strawberries | 3.0/1 cup |
| Juices | |
| Apple | 0.74/1 cup |
| Grapefruit | 1.0/1 cup |
| Grape | 1.3/1 cup |
| Orange | 1.0/1 cup |
| Vegetables | |
| Cooked | |
| Asparagus | 1.5/7 spears |
| Beans, string, green | 3.4/1 cup |
| Broccoli | 5.0/1 stalk |
| Brussels sprouts | 4.6/7-8 sprouts |
| Cabbage | 2.9/1 cup (cooked) |
| Carrots | 4.6/1 cup |
| Cauliflower | 2.1/1 cup |
| Peas | 7.2/1 cup (cooked) |
| Potato (with skin) | 2.3/1 boiled |
| Spinach | 4.1/1 cup (raw) |
| Squash, summer | 3.4/1 cup (cooked, diced) |
| Sweet potatoes | 2.7/1 baked |
| Zucchini | 4.2/1 cup (cooked, diced) |
| Raw | |
| Cucumber | 0.2/6-8 slices with skin |
| Lettuce | 2.0/1 wedge iceberg |
| Mushrooms | 0.8/half cup (sliced) |
| Onions | 1.3/1 cup |
| Peppers, green | 1.0/1 pod |
| Tomato | 1.8/1 tomato |
| Spinach | 8.0/1 cup (chopped) |
| Legumes | |
| Baked beans | 18.6/1 cup |
| Dried peas | 4.7/half cup (cooked) |
| Kidney beans | 7.4/half cup (cooked) |
| Lima beans | 2.6/half cup (cooked) |
| Lentils | 1.9/half cup (cooked) |
| Breads, pastas, and flours | |
| Bagels | 1.1/half bagel |
| Bran muffins | 6.3/muffin |
| Cracked wheat | 4.1/slice |
| Oatmeal | 5.3/1 cup |
| Pumpernickel bread | 1.0/slice |
| White bread | 0.55/slice |
| Whole-wheat bread | 1.66/slice |
| Pasta and rice cooked | |
| Macaroni | 1.0/1 cup (cooked) |
| Rice, brown | 2.4/1 cup (cooked) |
| Rice, polished | 0.6/1 cup (cooked) |
| Spaghetti (regular) | 1.0/1 cup (cooked) |
| Flours and grains | |
| Bran, oat | 8.3/oz |
| Bran, wheat | 12.4/oz |
| Rolled oats | 13.7/1 cup (cooked) |
| Nuts | |
| Almonds | 3.6/half cup (slivered) |
| Peanuts | 11.7/1 cup |
