August 18, 2017
Pouring milk onto cold cereal

The Best Foods for Fiber

by Berkeley Wellness  |  

How much fiber should you eat in a day? Aim for 14 grams of fiber for every 1,000 calories you consume—for example, 21 grams if you eat 1,500 calories a day and 35 grams if you eat 2,500 calories. People with diabetes should aim for even more fiber—15 to 25 grams per 1,000 calories. Consume a variety of foods to get a mix of fiber compounds. Choose whole grains over refined and whole fruits over juices. Compare food labels to find products with more fiber.

This chart lists some of the top food sources of fiber, in descending order of grams per serving.

Where to find fiber (in grams)*
Raisin bran cereal, 1 cup 8
Raspberries, fresh, 1 cup 8
Beans, cooked, ½ cup 7-8
Artichoke hearts, ½ cup 7
Figs, dried, ½ cup 7
Pasta, whole-wheat, cooked, 1 cup 6
Pear, with skin 6
Avocado, California, half 5
Broccoli, cooked, 1 cup 5
Apple, medium-size 4
Oatmeal, instant, cooked, 1 cup 4
Peas, green, ½ cup 4
Popcorn, 1 ounce. 4
Spinach, cooked, 1 cup 4
Sweet potato, ½ cup 4
Banana, 1 medium 3
Barley, cooked, ½ cup 3
Beets, ½ cup 3
Butternut squash, ½ cup 3
Jicama, sliced, ½ cup 3
Nuts, 1 ounce 3
Carrot, 1 large 2
Corn, ½ cup kernels 2

*Source: USDA Nutrient Database