Amazon.com Widgets

High Fiber Food List

A High Fiber Food List Will Fill your Pantry

Use the convenience of canned foods to make your high fiber diet plan a success. Many canned products prove to be very high in fiber.

Canned Foods — High in Fiber
Food Item Amount Fiber (grams)
Beans, navy, mature seeds, cooked, boiled, without salt 1 cup 19.1
Beans, kidney, red, mature seeds, canned 1 cup 13.8
Refried beans, canned (includes USDA commodity) 1 cup 13.4
Beans, white, mature seeds, canned 1 cup 12.6
Lima beans, large, mature seeds, canned 1 cup 11.6
Soup, bean with ham, canned, chunky, ready-to-serve, commercial 1 cup 11.2
Tomato products, canned, paste, without salt added 1 cup 10.7
Beans, baked, canned, with pork and sweet sauce 1 cup 10.6
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 1 cup 10.6
Beans, baked, canned, plain or vegetarian 1 cup 10.4
Beans, baked, canned, with pork and tomato sauce 1 cup 10.1
Food Item Amount Fiber (grams)
High Fiber Food List
Food Item Amount Fiber (grams)
Chili con carne with beans, canned entree 1 cup 8.7
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain 1 cup 7.9
Soup, bean with pork, canned, prepared with equal volume water 1 cup 7.3
Pumpkin, canned, without salt 1 cup 7.1
Peas, green, canned, regular pack, drained solids 1 cup 7.0
Sauerkraut, canned, solids and liquids 1 cup 6.8
Pasta with meat balls in tomato sauce, canned entree 1 cup 6.8
Sauce, pasta, spaghetti/marinara, ready-to-serve 1 cup 6.5
Sweet potato, canned, syrup pack, drained solids 1 cup 5.9
Spinach, canned, drained solids 1 cup 5.1
Food Item Amount Fiber (grams)
More High Fiber Foods Easily Available
Food Item Amount Fiber (grams)
Vegetables, mixed, canned, drained solids 1 cup 4.9
Soup, pea, green, canned, prepared with equal volume water 1 cup 4.8
Tomato products, canned, puree, without salt added 1 cup 4.8
Sweet potato, canned, vacuum pack 1 cup 4.6
Pears, canned, heavy syrup pack, solids and liquids 1 cup 4.3
Corn, sweet, yellow, canned, vacuum pack, regular pack 1 cup 4.2
Apricots, canned, heavy syrup pack, with skin, solids and liquids 1 cup 4.1
Pears, canned, juice pack, solids and liquids 1 cup 4.0
Apricots, canned, juice pack, with skin, solids and liquids 1 cup 3.9
Tomato products, canned, sauce 1 cup 3.7
Mushrooms, canned, drained solids 1 cup 3.7
Water chestnuts, chinese, canned, solids and liquids 1 cup 3.5
Beef stew, canned entree 1 cup 3.5
Peaches, canned, heavy syrup pack, solids and liquids 1 cup 3.4
Peaches, canned, juice pack, solids and liquids 1 cup 3.2
Corn, sweet, yellow, canned, cream style, regular pack 1 cup 3.1
Beets, canned, drained solids 1 cup 3.1
Beans, snap, green, canned, regular pack, drained solids 1 cup 3.1
Applesauce, canned, sweetened, without salt 1 cup 3.1
Food Item Amount Fiber (grams)
More Foods with Fiber
Food Item Amount Fiber (grams)
Nuts, pistachio nuts, dry roasted, with salt added 1 oz (47 nuts) 2.9
Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) 1 cup 2.7
Tomatoes, red, ripe, canned, stewed 1 cup 2.6
Prune juice, canned 1 cup 2.6
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids 1 cup 2.5
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids 1 cup 2.4
Tomatoes, red, ripe, canned, packed in tomato juice 1 cup 2.4
Plums, canned, purple, juice pack, solids and liquids 1 cup 2.3
Plums, canned, purple, heavy syrup pack, solids and liquids 1 cup 2.3
Carrots, canned, regular pack, drained solids 1 cup 2.2
Pineapple, canned, juice pack, solids and liquids 1 cup 2.0
Soup, vegetable beef, canned, prepared with equal volume water 1 cup 2.0
Pineapple, canned, heavy syrup pack, solids and liquids 1 cup 2.0
Food Item Amount Fiber (grams)

High fiber food list nutrition content derived from USDA National Nutrient Database for Standard Reference (SR 22).