the foods you choose to eat really can help you reclaim health!

List of High Fiber Foods From the Produce Market

Make a Shopping List of High Fiber Foods

Many fresh, whole fruits and vegetables in your grocer's produce bins have 3 or more grams of dietary fiber. Perfect for your high fiber diet plan success.

List of High Fiber Foods — 5+ Grams of Fiber

High Fiber Food	Serving Size	Fiber (grams)
Artichokes, (globe or french), cooked, boiled, drained, without salt	1 cup	14.4
Artichokes, (globe or french), cooked, boiled, drained, without salt	1 medium	10.3
Pears, asian, raw	1 pear	9.9
Raspberries, raw	1 cup	8.0
For a sweet treat, add raspberries to your list of high fiber foods!
Blackberries, raw	1 cup	7.6
Nuts, chestnuts, european, roasted	1 cup	7.3
Lettuce, iceberg (includes crisphead types), raw	1 head	6.5
Squash, winter, all varieties, cooked, baked, without salt	1 cup	5.7
Parsnips, cooked, boiled, drained, without salt	1 cup	5.6
Papayas, raw	1 papaya	5.5
Collard Greens, cooked, boiled, drained, without salt	1 cup	5.3
Pears, raw	1 pear	5.1
Broccoli, cooked, boiled, drained, without salt	1 cup	5.1
High Fiber Food	Serving Size	Fiber (grams)

List of High Fiber Foods with 4 or More Grams

High Fiber Food	Serving Size	Fiber (grams)
Potatoes, hashed brown, home-prepared	1 cup	5.0
Turnip greens, cooked, boiled, drained, without salt	1 cup	5.0
Sweet potato, cooked, baked in skin, without salt	1 potato	4.8
Sweet potato adds beta carotene to a list of high fiber foods.
Potatoes, scalloped, home-prepared with butter	1 cup	4.7
Carrots, cooked, boiled, drained, without salt	1 cup	4.7
Peas, edible-podded, boiled, drained, without salt	1 cup	4.5
Pears, asian, raw	1 pear	4.4
Potato, baked, flesh and skin, without salt	1 potato	4.4
Oranges, raw, all commercial varieties	1 cup	4.3
Spinach, cooked, boiled, drained, without salt	1 cup	4.3
Beet greens, cooked, boiled, drained, without salt	1 cup	4.2
Beans, snap, yellow, cooked, boiled, drained, without salt	1 cup	4.1
Plantains, raw	1 medium	4.1
Brussels sprouts, cooked, boiled, drained, without salt	1 cup	4.1
Nuts, coconut meat, raw	1 piece	4.1
Beans, snap, green, cooked, boiled, drained, without salt	1 cup	4.0
Okra, cooked, boiled, drained, without salt	1 cup	4.0
High Fiber Food	Serving Size	Fiber (grams)

List of High Fiber Foods — Over 3 Grams

High Fiber Food	Serving Size	Fiber (grams)
Mangos, raw	1 mango	3.7
Blueberries, raw	1 cup	3.5
On a list of high fiber foods blueberries mean antioxidants.
Plantains, cooked	1 cup	3.5
Nuts, almonds	1 ounce (24 nuts)	3.5
Beets, cooked, boiled, drained	1 cup	3.4
Mushrooms, cooked, boiled, drained, without salt	1 cup	3.4
Strawberries, raw	1 cup	3.3
Apples, raw, with skin	1 apple	3.3
Potato salad, home-prepared	1 cup	3.3
Potatoes, mashed, home-prepared, whole milk added	1 cup	3.2
Potatoes, mashed, home-prepared, whole milk and margarine added	1 cup	3.2
Carrots, raw	1 cup	3.1
Bananas, raw	1 banana	3.1
Turnips, cooked, boiled, drained, without salt	1 cup	3.1
Peppers, sweet, red, raw	1 cup	3.1
Rutabagas, cooked, boiled, drained, without salt	1 cup	3.1
Oranges, raw, all commercial varieties	1 orange	3.1
Dandelion greens, cooked, boiled, drained, without salt	1 cup	3.0
Sweet potato, cooked, boiled, without skin	1 potato	3.0
Mangos, raw	1 cup	3.0
Mushrooms, shiitake, cooked, without salt	1 cup	3.0
Carambola, (starfruit), raw	1 cup	3.0
High Fiber Food	Serving Size	Fiber (grams)
Nutrition values for foods in this chart are based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference (SR22).