| Food | Fiber content |
|---|---|
| Fruits | |
| Raspberries, 1 cup | 8.0 grams |
| Pear | 5.5 grams |
| Apple with skin | 4.8 grams |
| Vegetables | |
| Green peas, 1 cup, cooked | 8.8 grams |
| Lentils, 1/2 cup, cooked | 7.8 grams |
| Black beans, 1/2 cup, cooked | 7.5 grams |
| Broccoli, 1 cup, cooked | 5.2 grams |
| Carrots, 1 cup, cooked | 4.8 grams |
| Grains | |
| Shredded wheat, 1 cup | 6.2 grams |
| Whole wheat spaghetti, 1 cup, cooked | 6.0 grams |
| Bran flakes, 3/4 cup | 5.5 grams |
| Nuts and seeds | |
| Pumpkin seeds, 1 ounce | 5.2 grams |
| Almonds, 1 ounce | 3.5 grams |
| Sunflower seeds, 1 ounce | 3.1 grams |