Fiber Content of Select Foods

Fiber Content of Select Foods

Obtaining adequate fiber is a key element in controlling diverticulosis. The list below provides you with a variety of food types and their fiber content. Remember, meats and dairies do not contain fiber. Adults should strive to consume between 25 and 30 grams of fiber per day.

Food TypePortionFiber
Grains, Cereals
100% Bran 1/2 Cup 12.2
All Bran 1/2 Cup 11.8
Bulgur wheat 1/2 Cup 3.5
Cheerios 3/4 Cup 0.7
Cornflakes 3/4 Cup 0.2
Cornmeal, degermed 1/2 Cup 0.5
Cornmeal, whole grain 2 Tbs 2.3
Farina 1/2 Cup 0.4
Oatmeal, cooked 1/2 Cup 1.5
Puffed wheat 1 1/2 Cup 1.4
Rice bran 1/2 Cup1.6
Rice Krispies 3/4 Cup0.04
Rolled wheat 1/2 Cup 2.6
Shredded wheat 1/2 Cup 2.2
Wheat germ, raw 1/2 Cup 0.5
Wheat germ, toasted 1/2 Cup 0.8
Wheaties 3/4 Cup 1.5
Whole grain wheat 1/2 Cup 1.6
Oat bran 1/2 Cup3.9
Wheat bran 1/2 Cup 5.6
Grains: Pasta & Rice, Breads
Egg Noodles 1/2 Cup 0.8
Macaroni 1/2 Cup 0.5
Rice, brown 1/2 Cup 2.1
Rice, white 1/2 Cup 0.8
Spaghetti 1/2 Cup 0.6
Whole wheat pasta 1/2 Cup4
Bagel, plain 1 whole 0.5
Bran muffin 1 whole 1.8
Cornmeal muffin 1 whole 1.4
Cracked wheat bread 1 slice 1.7
French bread 1 slice 0.5
Graham crackers 2 squares 2.8
Muffin, plain 1 whole 1.1
Raisin bread 1 slice 0.8
Rye bread, dark 1 slice 1.7
Rye bread, light 1 slice 1.1
Saltine crackers 6 squares 0.7
Taco shell 1 shell 0.7
White bread 1 slice 0.7
Whole wheat bread 1 slice 3.2
Whole wheat crackers 1 oz 1.4
Fruits & Juices
Apple, cooked 1/2 cup 2.4
Apple Juice 1/2 Cup 0.4
Apple, peeled 1 average 3.4
Applesauce 1/2 cup 2.3
Apricots, canned 3 halves1.4
Apricot nectar 1/2 Cup 0.4
Apricots, raw 2 medium 1.5
Avocado 1/4 cup 1.6
Banana 1 medium 3.6
Cantaloupe 1/2 Cup 0.8
Cherries, sweet, canned 1/2 cup 1.9
Cherries, sweet or sour, fresh 10 cherries 1.2
Cherries, sour, canned 1/2 cup 1.3
Cranberries, raw 1/2 cup 2
Cranberry sauce 1/4 cup 2
Currants, white, raw 1/2 cup 3.8
Currants, dried 1/4 cup 2.4
Dates, dry 2 medium1.6
Figs, canned 3 medium 2.6
Fig, dried 1 medium 3.7
Fig, fresh 1 medium 1.9
Fruit cocktail 1/2 cup 1.4
Grapes 1/2 cup 1.6
Grape juice 1/2 Cup 0.6
Grapefruit, canned 1/2 cup 1.5
Grapefruit, fresh 1/2 medium1.5
Grapefruit juice 1/2 Cup 0.5
Guava 1 medium 5.3
Kiwi fruit 1 medium 1.2
Lemons 1 medium 5.6
Mandarin Oranges 1/2 cup 1.6
Mango 1/2 cup 1.9
Nectarine, raw 1 small 1.7
Orange juice 1/2 Cup 0.5
Orange, raw 1 average 3.5
Papaya 1/3 medium1.2
Papaya nectar 1/2 Cup 0.8
Passion fruit, raw 1 Whole2.9
Peach nectar 1/2 Cup 0.2
Peaches, canned 2 halves 3.7
Peaches, raw 1 medium 2
Pear, canned 1/2 cup 2.5
Pear, fresh 1 medium 4.7
Pear nectar 1/2 Cup 0.8
Pineapple, canned 1/2 cup 1.2
Pineapple, fresh 1/2 cup 1.4
Pineapple juice 1/2 Cup 0.4
Plum, fresh 1 Whole2.6
Prunes, canned 1/3 cup 5.7
Prunes, dried 3 Whole4.1
Prune juice 1/2 cup1.5
Raisins, seedless 1/4 cup 2.8
Rhubarb, cooked, sweetened 1/2 cup 2.6
Tangerine juice 1/2 Cup 0.5
Tangerine, raw 1 small 1.7
Watermelon, diced 1 cup 2.1
Vegetables
Alfalfa sprouts 1/2 cup 0.5
Artichoke, whole, cooked 1/2 globe 6.3
Asparagus, cooked 1/2 cup 1.6
Asparagus, raw 1/2 cup 1
Beans, green, raw 1/2 cup 2.5
Bean sprouts, canned 1/2 cup 1.3
Bean sprouts, raw 1/2 cup 0.8
Beets, canned 1/2 cup 2.2
Black beans, cooked 1/2 cup 9.7
Broccoli, fresh cooked 1/2 cup 2.5
Broccoli, frozen cooked 1/2 cup 3
Broccoli, raw 1/2 cup 1.6
Brussels sprouts 1/2 cup 2.8
Butter beans 1/2 cup 4.4
Cabbage, cooked 1/2 cup 1.8
Carrots, fresh cooked 1/2 cup 2.6
Cabbage, raw 1/2 cup 2.2
Carrots, grated 1/2 cup 1.6
Cauliflower, frozen cooked 1/2 cup 2.3
Cauliflower, raw 1/2 cup 1
Celery, raw, chopped 1/2 cup 1.2
Cucumber, English, raw 1/2 cup 0.3
Eggplant, cooked 1/2 cup 3
Garbanzo beans, cooked 1/2 cup 4.8
Great northern beans, cooked 1/2 cup 6.2
Green beans, can, drained 1/2 cup 1.1
Green beans, frozen cooked 1/2 cup 1.9
Green beans, fresh cooked 1/2 cup 2.8
Green pepper, cooked 1/2 cup 1
Kidney beans, cooked 1/2 cup 9.7
Lentils, cooked 1/2 cup 3.5
Lettuce, shredded 3/4 cup 0.6
Lima beans, cooked 1/2 cup 4.4
Mixed vegetables, frozen 1/2 cup 2.5
Mushrooms, canned 1/2 cup 3
Mushrooms, sliced, raw 1/2 cup 0.9
Okra, cooked 1/2 cup 2.6
Onions, cooked 1/2 cup 1.4
Olives 10 large 1.7
Parsnips, cooked slices 1/2 cup 2.2
Parsnips, raw slices 1/2 cup 3.5
Peas, black-eyed, cooked 1/2 cup 3.6
Peas, black-eyed, dry cooked 1/2 cup 6.1
Peas, canned, drained 1/2 cup 6
Peas, edible pod, cooked 1/2 cup 3.2
Peas, edible pod, raw 1/2 cup 2.2
Peppers, green or red, sweet 1/2 cup 1
Pickle, dill 1 medium 0.7
Pinto beans, cooked 1/2 cup 10
Potato, baked, no skin 1 medium 3.9
Potato, baked with skin 1 medium 4.4
Potato, mashed 1/2 cup 1
Pumpkin, canned 1/2 cup 2.4
Radishes, red 5 medium 0.6
Rutabaga, cooked 1/2 cup 1.8
Sauerkraut, canned 1/2 cup 2.2
Soybeans 1/2 cup 1.4
Spinach, canned 1/2 cup 5.3
Spinach, chopped, raw 1/2 cup 0.8
Spinach, fresh cooked 1/2 cup 2.3
Spinach, frozen cooked 1/2 cup 5
Squash, winter, baked 1/2 cup 4.6
Squash, winter, boiled 1/2 cup 3.4
Summer squash, cooked 1/2 cup 1.4
Summer squash, raw 1/2 cup 1.2
Sweet potato, baked, peeled 1 medium 3
Sweet potato, bakes, mashed 1/2 cup 2.8
Sweet potato, canned 1/2 cup 3.1
Tomato juice, canned 1/2 cup 0.3
Tomatoes, canned 1/2 cup 2.5
Tomato, raw 1/2 cup 1.5
Turnip, cooked 1/2 cup 1.7
Turnip greens, raw 1/2 cup 1.1
Turnip greens, cooked 1/2 cup 2.8
Vegetable juice, canned 1/2 cup 0.4
Watercress, chopped 1/2 cup 0.6
Water chestnuts 1/2 cup 1.4
Yam, white, cooked cubes 1/2 cup 2.8
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