Top 10 fiber foods

1. Black beans: A one-cup serving of black beans contains 15 grams of fiber, 60% of the Daily Value (DV).Black beans are also a good source of protein, folate, and iron.

2. Lentils: One cup of cooked lentils contains 15.6 grams of fiber, or 63% DV. Lentils are also an excellent source of protein and folate.

3. Chickpeas: One cup of cooked chickpeas contains 12.5 grams of fiber or 50% DV. Chickpeas are also a good source of protein, iron, and magnesium.

4. Artichokes: A medium artichoke contains 10 grams of fiber or 40% DV.Vitamins C and K, as well as the mineral molybdenum, are all present in Artichokes.

5. Peas: One cup of cooked peas contains 8 grams of fiber or 32% DV.Peas are a good source of protein, folate, and vitamin A.

6. Broccoli: One cup of cooked broccoli contains 6 grams of fiber or 24% DV.

7. Brussels sprouts: One cup of cooked Brussels sprouts contains 4 grams of fiber or 16% DV. Brussels sprouts are high in Vitamins C and K as well.

8. Collard greens: One cup of cooked collard greens contains 4 grams of fiber or 16% DV. Like other leafy greens, collard greens are a good source of vitamins A, C, and K.

9. Turnip greens: One cup of cooked turnip greens contains 4 grams of fiber or 16% DV.Turnip greens are also rich in vitamins A, C, and calcium.

10. Popcorn: Three cups of air-popped popcorn contain 3 grams of fiber or 12% DV.Popcorn is also a good source of the antioxidant polyphenol.

List of food with amount of fibers

1. Whole grains: 6-10 grams per serving

2. Beans and legumes: 6-8 grams per 1/2 cup cooked

3. Lentils: 3-4 grams per 1/2 cup cooked

4. Brown rice: 3-4 grams per 1/2 cup cooked

5. Quinoa: 2-3 grams per 1/2 cup cooked

6. Artichokes: 4-5 grams each

7. Brussels sprouts: 2-3 grams each

8. Broccoli: 2-3 grams per stalk

9. Cauliflower: 2-3 grams per head

10. Sweet potatoes: 3-5 grams each

11. Turnips: 2-3 grams each

12. Spinach: 2-3 grams per 1/2 cup cooked

13. Kale: 2-3 grams per 1/2 cup cooked

14. Swiss chard: 2-3 grams per 1/2 cup cooked

15. Collard greens: 2-3 grams per 1/2 cup cooked

16. Bok choy: 2-3 grams per 1/2 cup cooked

17. Carrots: 2-3 grams each

18. Peas: 4-5 grams per 1/2 cup cooked

19. Corn: 3-4 grams per 1/2 cup cooked

20. Nuts and seeds: 3-5 grams per ounce

21. Flaxseeds: 3-4 grams per tablespoon

22. Chia seeds: 5-7 grams per tablespoon

23. Hemp seeds: 3-4 grams per tablespoon

24. Sesame seeds: 2-3 grams per tablespoon

25. Sunflower seeds: 2-3 grams per tablespoon

26. Fruits: 3-5 grams per each, depending on the type

27. Avocados: 3-4 grams each

28. Raspberries: 8 grams per cup

29. Blackberries: 7 grams per cup

30. Strawberries: 3 grams per cup

31. Blueberries: 4 grams per cup

32. Apples: 4-5 grams each, depending on the type

33. Pears: 5-6 grams each

34. bananas: 3-4 grams each

35. oranges: 3-4 grams each

36. plums: 3-4 grams each

37. apricots: 3-4 grams each

38. cherries: 3-4 grams each

39. figs: 4-5 grams each

40. prunes: 5-6 grams each

41. dates: 5-6 grams each

42. dried fruits: 3-5 grams per 1/4 cup, depending on the type

43. raisins: 3 grams per 1/4 cup

44. apricots: 5 grams per 1/4 cup

45. prunes: 7 grams per 1/4 cup

46. figs: 8 grams per 1/4 cup

47. chutneys and jams: 2-3 grams per tablespoon

48. sauces and gravies: 1-2 grams per tablespoon

49. cereals and granola bars: 3-5 grams per serving, depending on the type

50. bran cereal: 5-8 grams per serving

51. oatmeal: 4-5 grams per serving

52. granola bar: 3-4 grams per serving

53. Popcorn: 4-5 grams per 4 cups popped

54. Whole wheat bread: 2-3 grams per slice

55. Multi-grain bread: 2-3 grams per slice

56. bagel: 3-4 grams each, depending on the size

57. English muffin: 2-3 grams each

58. tortilla: 3-4 grams each, depending on the size

59. pita bread: 2-3 grams each, depending on the size

60. crackers: 1-2 grams per cracker, depending on the type

61. Wheat Thins: 2 grams per 4 crackers

62. Triscuits: 2 grams per 4 crackers

63. graham crackers: 1 gram per 4 crackers

64. Ritz crackers: 1 gram per 2 crackers

65. pretzels: 1 gram per pretzel, depending on the size

66. chips: 1-2 grams per chip, depending on the type

67. baked chips: 2 grams per 10 chips

68. tortilla chips: 1 gram per 10 chips

69. corn chips: 1 gram per 3 chips

70. soy chips: 3 grams per ounce

71. bean chips: 2 grams per ounce

72. rice cakes: 1 gram per cake

73. Air popped popcorn: 3 grams per 4 cups popped

74. Oil popped popcorn: 4 grams per 4 cups popped

75. Chocolate: 1-2 grams per ounce, depending on the type

76. Milk chocolate: 1 gram per ounce

77. Dark chocolate: 2 grams per ounce

78. White chocolate: 0 grams per ounce

79. Ice cream: 0-2 grams per half cup, depending on the type

80. Butter pecan: 2 grams per half cup

81. Chocolate chip cookie dough: 1 gram per half cup

82. Vanilla: 0 grams per half cup

83. Cheese: 0-1 gram per ounce, depending on the type

84. Cheddar: 0 grams per ounce

85. Swiss: 1 gram per ounce

86. Feta: 0 grams per ounce

87. Yogurt: 0-2 grams per cup, depending on the type

88. Plain yogurt: 0 grams per cup

89. Vanilla yogurt: 1 gram per cup

90. Fruit yogurt: 2 grams per cup

91. Egg: 0 grams each

92. Bacon: 0 grams per slice

93. Sausage: 0-1 gram per ounce, depending on the type

94. Bratwurst: 1 gram per ounce

95. Hot dog: 0 grams per ounce

96. Hamburger: 0-1 gram per ounce, depending on the fat content

97. Lean ground beef: 0 grams per ounce

98. Regular ground beef: 1 gram per ounce

99. Lamb: 0-1 gram per ounce, depending on the fat content

100. Pork: 0-1 gram per ounce, depending on the fat content

101. Veal: 0-1 gram per ounce, depending on the fat content

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