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Dietary fiber has many health benefits, including weight control, lower cholesterol, and reducing the risk of constipation, diabetes, and diverticular disease. So check food labels and choose "high fiber" foods when possible, which contain more than 5 grams of fiber per serving. 

Also, make simple substitutions to replace low-fiber foods with higher-fiber dishes. Use this chart to help you put more fiber on your plate.

Fiber Tip

Food [with portion]

Calories

Fiber (grams)

Eat This

2 slices whole grain bread

138

4

Not That

1 medium (3.5 in) plain, poppy, sesame, or onion bagel

270

2.3

 

Eat This

1 cup brown rice, cooked

216

3.5

Not That

1 cup white rice, cooked

194

1.4

 

Eat This

1 cup black beans, cooked

227

15

Not That

1 cup mashed potatoes

233

3.1

 

Eat This

3 cups low-fat popcorn (1 oz)

120

4

Not That

10 potato chips (1 oz)

154

1.2

 

Eat This

1 fresh orange

75

3.4

Not That

1 cup orange drink

122

0

 

Eat This

½ cup cooked artichoke hearts

45

7

Not That

1 cup spinach soufflé or creamed spinach

234

1.0

 

Eat This

1 cup cooked oatmeal

159

4

Not That

1 cup cooked farina (cream of wheat)

137

1.7

 

Eat This

½ cup cooked peas

62

4.4

Not That

½ cup cream style corn

92

1.6

           

Eat This

1 ounce almonds (about 23)

163

3.5

Not That

1 ounce jelly beans (10 large)

105

0

 

Eat This

1 cup raisin bran cereal

190

6.5

Not That

1 cup corn flakes

101

Less than 1

 

Eat This

1 cup fresh raspberries

64

8

Not That

1 large fruit leather

78

0

 

Eat This

2 Tbsps chunky peanut butter

188

2.6

Not That

1 Hot dog (5 in)

148

0

 

High-Fiber Super Foods

From fruits to nuts, see the best source of fiber in natural foods.
View slideshow

Dietary Fiber Poll

What provides most of your fiber?

View Results