| Legumes & Peas | Portion | Amount of Fiber |
| Adzuki beans, cooked | 1 cup | 17 g |
| Black beans, cooked | 1 cup | 15 g |
| Black turtle soup beans, cooked | 1 cup | 17 g |
| Broad beans (fava), cooked | 1 cup | 9 g |
| Cow peas (blackeyes), cooked | 1 cup | 11 g |
| Cranberry beans, cooked | 1 cup | 16 g |
| French beans, cooked | 1 cup | 17 g |
| Garbanzo beans, cooked | 1 cup | 12 g |
| Kidney beans, cooked | 1 cup | 16 g |
| Lentils, cooked | 1 cup | 16 g |
| Lima beans, cooked | 1 cup | 14 g |
| Mung beans, cooked | 1 cup | 15 g |
| Navy beans, cooked | 1 cup | 19 g |
| Peas (edible podded), cooked | 1 cup | 5 g |
| Peas, green, frozen | 1 cup | 14 g |
| Peas, split, cooked | 1 cup | 16 g |
| Pigeon peas, cooked | 1 cup | 9 g |
| Pinto beans, cooked | 1 cup | 15 g |
| White beans, small, cooked | 1 cup | 19 g |
| Yellow beans, cooked | 1 cup | 18 g |
| Whole Grains | ||
| Amaranth, grain | 1/4 cup | 6 g |
| Barley, pearled, cooked | 1 cup | 6 g |
| Bread (whole wheat), sliced | 1 slice | 2 g |
| Brown rice, cooked | 1 cup | 4 g |
| Buckwheat groats, cooked | 1 cup | 5 g |
| Bulgur, cooked | 1 cup | 8 g |
| Crackers, rye wafers | 1 ounce | 6 g |
| Millet, cooked | 1 cup | 2 g |
| Oats (old fashioned), dry | 1/2 cup | 4 g |
| Popcorn, air popped | 3 cups | 4 g |
| Quinoa, cooked | 1 cup | 5 g |
| Rye flour, dry | 1/4 cup | 7 g |
| Spaghetti (whole wheat), cooked | 1 cup | 6 g |
| Teff, grain, dry | 1/4 cup | 6 g |
| Triticale, flour, dry | 1/4 cup | 5 g |
| Wheat berries, dry | 1/4 cup | 5 g |
| Wheat flour (whole wheat), dry | 1/4 cup | 4 g |
| Wild rice, cooked | 1 cup | 3 g |
| Nuts and Seeds | ||
| Almonds | 1 ounce | 4 g |
| Brazil nuts | 1 ounce | 2 g |
| Cashews | 1 ounce | 1 g |
| Flaxseed | 1 ounce | 8 g |
| Peanuts | 1 ounce | 2 g |
| Pinon nuts | 1 ounce | 12 g |
| Pistachio nuts | 1 ounce | 3 g |
| Pumpkin seeds | 1/2 cup | 3 g |
| Sesame seeds | 1/4 cup | 4 g |
| Sunflower seeds | 1/4 cup | 3 g |
| Walnuts | 1 ounce | 2 g |
| Vegetables | ||
| Beet greens, cooked | 1 cup | 4 g |
| Broccoli, cooked | 1 cup | 5 g |
| Brussels sprouts, cooked | 1 cup | 6 g |
| Cauliflower, cooked | 1 cup | 5 g |
| Collard greens, cooked | 1 cup | 5 g |
| Kale, cooked | 1 cup | 3 g |
| Kohlrabi, raw | 1 cup | 5 g |
| Mustard greens, cooked | 1 cup | 5 g |
| Red cabbage, cooked | 1 cup | 4 g |
| Red potato, flesh and skin | 1 medium | 3 g |
| Savoy cabbage, cooked | 1 cup | 4 g |
| Spinach, cooked | 1 cup | 4 g |
| Sweet potato, flesh and skin | 1 medium | 4 g |
| Swiss chard, cooked | 1 cup | 4 g |
| Turnip greens, cooked | 1 cup | 5 g |
| Zucchini squash, cooked | 1 cup | 3 g |
| Fruit | ||
| Apple | 1 medium | 4 g |
| Asian pear, raw | 1 fruit | 4 g |
| Avocado, raw | 1/2 fruit | 9 g |
| Banana | 1 medium | 3 g |
| Blackberries, raw | 1 cup | 8 g |
| Blueberries, raw | 1 cup | 4 g |
| Boysenberries, frozen | 1 cup | 7 g |
| Currants (red and white), raw | 1 cup | 5 g |
| Edamame, frozen | 1 cup | 6 g |
| Elderberries, raw | 1 cup | 10 g |
| Figs, dried | 1/2 cup | 8 g |
| Gooseberries, raw | 1 cup | 6 g |
| Loganberries, frozen | 1 cup | 8 g |
| Orange | 1 medium | 4 g |
| Peaches, dried | 1/4 cup | 3 g |
| Pear | 1 medium | 6 g |
| Prunes, | dried 1/2 cup | 6 g |
| Raisins | 2 ounces | 2 g |
| Raspberries, raw | 1 cup | 8 g |
| Strawberries, raw | 1 cup | 3 g |
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