Dietary fiber is essential for digestive health, helps regulate blood sugar, lowers cholesterol, and promotes feelings of fullness.
Daily Value: 28g per day (based on a 2,000 calorie diet)
per 1/2 medium (100g)
7g
fiber
How much fiber in avocado?
per 1 cup (123g)
6.5g
fiber
How much fiber in raspberry?
per 1 medium (178g)
3.1g
fiber
How much fiber in pear?
per 1 medium (84g)
2.8g
fiber
How much fiber in lemon?
per 1 medium (118g)
2.6g
fiber
How much fiber in banana?
per 1 medium (182g)
2.4g
fiber
How much fiber in apple?
per 1 medium (131g)
2.4g
fiber
How much fiber in orange?
per 1 cup (148g)
2.4g
fiber
How much fiber in blueberry?
per 1 cup (144g)
2g
fiber
How much fiber in strawberry?
per 1 cup (165g)
1.6g
fiber
How much fiber in mango?
per 1 cup (138g)
1.6g
fiber
How much fiber in cherry?
per 1 medium (150g)
1.5g
fiber
How much fiber in peach?
per 1 cup (165g)
1.4g
fiber
How much fiber in pineapple?
per 1 medium (123g)
1.2g
fiber
How much fiber in tomato?
per 1 cup (151g)
0.9g
fiber
How much fiber in grapes?
per 1 cup (154g)
0.4g
fiber
How much fiber in watermelon?
per 1 cup (248ml)
0.2g
fiber
How much fiber in orange juice?
per 1 cup (155g)
5g
fiber
How much fiber in edamame?
per 1 cup (67g)
3.6g
fiber
How much fiber in kale?
per 1 medium (130g)
3g
fiber
How much fiber in sweet potato?
per 1 medium (61g)
2.8g
fiber
How much fiber in carrot?
per 1 cup (91g)
2.6g
fiber
How much fiber in broccoli?
per 1 medium ear (90g)
2.4g
fiber
How much fiber in corn?
per 1 cup (30g)
2.2g
fiber
How much fiber in spinach?
per 1 medium (150g)
2.2g
fiber
How much fiber in potato?
per 1 medium (119g)
2.1g
fiber
How much fiber in bell pepper?
per 3 cloves (9g)
2.1g
fiber
How much fiber in garlic?
per 1 cup (134g)
2.1g
fiber
How much fiber in asparagus?
per 1 cup (100g)
2g
fiber
How much fiber in cauliflower?
per 1 medium (110g)
1.7g
fiber
How much fiber in onion?
per 1 cup (101g)
1.6g
fiber
How much fiber in celery?
per 1 medium (123g)
1.2g
fiber
How much fiber in tomato?
per 1 medium (196g)
1g
fiber
How much fiber in zucchini?
per 1 cup (96g)
1g
fiber
How much fiber in mushroom?
per 1 cup (104g)
0.5g
fiber
How much fiber in cucumber?
per 3 cups popped
15g
fiber
How much fiber in popcorn?
per 1 cup dry (81g)
11g
fiber
How much fiber in oats?
per 2 slices (60g)
6g
fiber
How much fiber in whole wheat bread?
per 1 cup cooked (157g)
6g
fiber
How much fiber in barley?
per 1 cup cooked (185g)
5g
fiber
How much fiber in quinoa?
per 1 cup cooked (168g)
4.5g
fiber
How much fiber in buckwheat?
per 2 cakes (18g)
4g
fiber
How much fiber in rice cakes?
per 1 cup cooked (195g)
3.5g
fiber
How much fiber in brown rice?
per 1 medium (130g)
3g
fiber
How much fiber in sweet potato?
per 1 oz (28g)
3g
fiber
How much fiber in pretzels?
per 1 oz (28g)
3g
fiber
How much fiber in crackers?
per 2 slices (60g)
2.7g
fiber
How much fiber in bread?
per 1 medium ear (90g)
2.4g
fiber
How much fiber in corn?
per 1 medium (150g)
2.2g
fiber
How much fiber in potato?
per 1 cup (240ml)
2g
fiber
How much fiber in oat milk?
per 1 bar (40g)
2g
fiber
How much fiber in granola bar?
per 1 cup cooked (140g)
1.8g
fiber
How much fiber in pasta?
per 1 cup cooked (158g)
0.4g
fiber
How much fiber in rice?
per 1 cup cooked (172g)
15g
fiber
How much fiber in black beans?
per 1 cup cooked (164g)
12.5g
fiber
How much fiber in chickpeas?
per 1 cup cooked (198g)
8g
fiber
How much fiber in lentils?
per 1/4 cup (62g)
6g
fiber
How much fiber in hummus?
per 2 tbsp (32g)
6g
fiber
How much fiber in peanut butter?
per 1 cup (155g)
5g
fiber
How much fiber in edamame?
per 3 oz (85g)
0.3g
fiber
How much fiber in tofu?
per 3 oz (85g)
0g
fiber
How much fiber in chicken breast?
per 3 oz (85g)
0g
fiber
How much fiber in salmon?
per 3 oz (85g)
0g
fiber
How much fiber in beef?
per 2 large (100g)
0g
fiber
How much fiber in egg?
per 3 oz (85g)
0g
fiber
How much fiber in turkey?
per 3 oz (85g)
0g
fiber
How much fiber in tuna?
per 3 oz (85g)
0g
fiber
How much fiber in shrimp?
per 3 oz (85g)
0g
fiber
How much fiber in pork?
per 3 oz (85g)
0g
fiber
How much fiber in lamb?
per 3 oz (85g)
0g
fiber
How much fiber in tempeh?
per 3 oz (85g)
0g
fiber
How much fiber in cod?
per 1 cup (170g)
0g
fiber
How much fiber in greek yogurt?
per 1 cup (226g)
0g
fiber
How much fiber in cottage cheese?
per 1 scoop with water
0g
fiber
How much fiber in protein shake?
per 3 slices (34g)
0g
fiber
How much fiber in bacon?
per 1 link (75g)
0g
fiber
How much fiber in sausage?
per 3 oz (85g)
0g
fiber
How much fiber in ham?
per 3 oz (85g)
0g
fiber
How much fiber in duck?
per 3 oz (85g)
0g
fiber
How much fiber in venison?
per 3 oz (85g)
0g
fiber
How much fiber in tilapia?
per 1 can (92g)
0g
fiber
How much fiber in sardines?
per 3 oz (85g)
0g
fiber
How much fiber in crab?
per 3 oz (85g)
0g
fiber
How much fiber in lobster?
per 3 oz (85g)
0g
fiber
How much fiber in scallops?
per 3 oz (85g)
0g
fiber
How much fiber in mussels?
per 2 large (100g)
0g
fiber
How much fiber in egg?
per 1 cup (244g)
0g
fiber
How much fiber in milk?
per 1 cup (170g)
0g
fiber
How much fiber in greek yogurt?
per 3 oz (85g)
0g
fiber
How much fiber in cheese?
per 1 cup (226g)
0g
fiber
How much fiber in cottage cheese?
per 1 tbsp (14g)
0g
fiber
How much fiber in butter?
per 2 tbsp (29g)
0g
fiber
How much fiber in cream cheese?
per 1 oz (28g)
0g
fiber
How much fiber in parmesan?
per 1 cup (240ml)
0g
fiber
How much fiber in almond milk?
per 1 oz (28g)
34g
fiber
How much fiber in chia seeds?
per 1 oz (28g)
27g
fiber
How much fiber in flax seeds?
per 1 oz (28g)
12g
fiber
How much fiber in almonds?
per 1 oz (28g)
10g
fiber
How much fiber in pistachios?
per 1 oz (28g)
10g
fiber
How much fiber in hazelnuts?
per 2 tbsp (32g)
10g
fiber
How much fiber in almond butter?
per 1 oz (28g)
9g
fiber
How much fiber in macadamia nuts?
per 1 oz (28g)
8.6g
fiber
How much fiber in sunflower seeds?
per 1 oz (28g)
8.5g
fiber
How much fiber in peanuts?
per 1 oz (28g)
7g
fiber
How much fiber in walnuts?
per 1 oz (28g)
6g
fiber
How much fiber in pumpkin seeds?
per 2 tbsp (32g)
6g
fiber
How much fiber in peanut butter?
per 1/4 cup (40g)
5g
fiber
How much fiber in trail mix?
per 1 oz (28g)
3.3g
fiber
How much fiber in cashews?
per 1 cup (240ml)
4g
fiber
How much fiber in smoothie?
per 1 cup (240ml)
2g
fiber
How much fiber in oat milk?
per 1 cup (240ml)
1.1g
fiber
How much fiber in coconut water?
per 1 cup (248ml)
0.2g
fiber
How much fiber in orange juice?
per 1 cup (240ml)
0g
fiber
How much fiber in coffee?
per 1 cup (245ml)
0g
fiber
How much fiber in green tea?
per 1 cup (240ml)
0g
fiber
How much fiber in almond milk?
per 1 scoop with water
0g
fiber
How much fiber in protein shake?
per 3 cups popped
15g
fiber
How much fiber in popcorn?
per 2 tbsp (32g)
10g
fiber
How much fiber in almond butter?
per 1 oz (28g)
7g
fiber
How much fiber in dark chocolate?
per 1/4 cup (62g)
6g
fiber
How much fiber in hummus?
per 2 tbsp (32g)
6g
fiber
How much fiber in peanut butter?
per 1/4 cup (40g)
5g
fiber
How much fiber in trail mix?
per 2 cakes (18g)
4g
fiber
How much fiber in rice cakes?
per 1 oz (28g)
3g
fiber
How much fiber in pretzels?
per 1 oz (28g)
3g
fiber
How much fiber in crackers?
per 1 bar (40g)
2g
fiber
How much fiber in granola bar?
per 1 tbsp (21g)
0.2g
fiber
How much fiber in honey?
per 3 oz (85g)
0g
fiber
How much fiber in salmon?
per 3 oz (85g)
0g
fiber
How much fiber in tuna?
per 3 oz (85g)
0g
fiber
How much fiber in shrimp?
per 3 oz (85g)
0g
fiber
How much fiber in cod?
per 3 oz (85g)
0g
fiber
How much fiber in tilapia?
per 1 can (92g)
0g
fiber
How much fiber in sardines?
per 3 oz (85g)
0g
fiber
How much fiber in crab?
per 3 oz (85g)
0g
fiber
How much fiber in lobster?
per 3 oz (85g)
0g
fiber
How much fiber in scallops?
per 3 oz (85g)
0g
fiber
How much fiber in mussels?
per 1 cup cooked (172g)
15g
fiber
How much fiber in black beans?
per 1 cup cooked (164g)
12.5g
fiber
How much fiber in chickpeas?
per 1 cup cooked (198g)
8g
fiber
How much fiber in lentils?
per 1 cup (155g)
5g
fiber
How much fiber in edamame?
per 3 oz (85g)
0.3g
fiber
How much fiber in tofu?
per 3 oz (85g)
0g
fiber
How much fiber in tempeh?
per 1 cup dry (81g)
11g
fiber
How much fiber in oats?
per 2 slices (60g)
6g
fiber
How much fiber in whole wheat bread?
per 1 cup cooked (157g)
6g
fiber
How much fiber in barley?
per 1 cup cooked (185g)
5g
fiber
How much fiber in quinoa?
per 1 cup cooked (168g)
4.5g
fiber
How much fiber in buckwheat?
per 1 cup cooked (195g)
3.5g
fiber
How much fiber in brown rice?
All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.
Nutrient values from certified lab analysis
Data reviewed by nutrition scientists
Synced with latest official database releases
Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.
Dietary fiber is a type of carbohydrate that your body cannot digest. While most carbohydrates are broken down into sugar, fiber passes through your body undigested, helping to regulate blood sugar, promote digestive health, and keep you feeling full longer.
There are two types of fiber: soluble fiber, which dissolves in water and can help lower cholesterol and glucose levels, and insoluble fiber, which promotes movement through your digestive system and increases stool bulk.
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