Dietary fiber rich foods

Fiber, total dietary (g) Content of Selected Foods per Common Measure, sorted by nutrient content

NDB_No, Description, Weight (g), Common Measure, Content per Measure

20005 Barley, pearled, raw 200 1 cup 31.2
20012 Bulgur, dry 140 1 cup 25.6
16038 Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 19.1
16008 Beans, baked, canned, with franks 259 1 cup 17.9
16086 Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 16.3
16070 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 15.6
16043 Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 15.4
16015 Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 15.0
20080 Wheat flour, whole-grain 120 1 cup 14.6
20033 Oat bran, raw 94 1 cup 14.5
11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 168 1 cup 14.4
09087 Dates, deglet noor 178 1 cup 14.2
16034 Beans, kidney, red, mature seeds, canned 256 1 cup 13.8
16072 Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 13.2
16033 Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 13.1
16103 Refried beans, canned, traditional style (includes USDA commodity) 252 1 cup 12.9
16051 Beans, white, mature seeds, canned 262 1 cup 12.6
16057 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt,164 1 cup 12.5
16025 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 12.4
20011 Buckwheat flour, whole-groat 120 1 cup 12.0
16073 Lima beans, large, mature seeds, canned 241 1 cup 11.6
16063 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt,172 1 cup 11.2
06007 Soup, bean with ham, canned, chunky, ready-to-serve 243 1 cup 11.2
09306 Raspberries, frozen, red, sweetened 250 1 cup 11.0
11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt, 170 1 cup 10.9
11040 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,without salt, 180 1 cup 10.8
11546 Tomato products, canned, paste, without salt added 262 1 cup 10.7
16010 Beans, baked, canned, with pork and sweet sauce 253 1 cup 10.6
16058 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 240 1 cup 10.6
16006 Beans, baked, canned, plain or vegetarian 254 1 cup 10.4
11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 120 1 medium 10.3
16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 10.3
16011 Beans, baked, canned, with pork and tomato sauce 253 1 cup 10.1
19080 Candies, semisweet chocolate 168 1 cup 9.9
09340 Pears, asian, raw 275 1 pear 9.9
11038 Lima beans, immature seeds, frozen, fordhook, cooked, boiled,drained, without salt,170 1 cup 9.9
20025 Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 9.8
20020 Cornmeal, whole-grain, yellow 122 1 cup 8.9
11313 Peas, green, frozen, cooked, boiled, drained, without salt 160 1 cup 8.8
08001 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup 8.8
22904 Chili con carne with beans, canned entree 222 1 cup 8.7
20028 Couscous, dry 173 1 cup 8.7
11308 Peas, green (includes baby and lesuer types), canned, drained soilds,unprepared,170 1 cup 8.3
11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt,165 1 cup 8.3
20013 Bulgur, cooked 182 1 cup 8.2

From USDA National Nutrient Database for Standard Reference, Release 21

Originally published at http://www.nal.usda.gov/fnic/foodcomp/Data/SR21/nutrlist/sr21w291.pdf