The Goat's Fiber Index

How much fiber is in everything.

Ranked, per serving. The target is 25 grams a day. Most people get about 15 to 16.

An ounce of chia seeds1 ounce, about 2 tablespoons9.8gHalf a cup of navy beans1/2 cup, cooked9.6gA cup of bulgur1 cup, cooked8.2gHalf a cup of split peas1/2 cup, cooked8.1gA cup of edamame1 cup, shelled8.1gA cup of raspberries1 cup8gHalf a cup of lentils1/2 cup, cooked7.8gHalf a cup of pinto beans1/2 cup, cooked7.7gA cup of blackberries1 cup7.6gHalf a cup of black beans1/2 cup, cooked7.5gAn artichoke1 medium, cooked6.8gHalf an avocado1/2 avocado6.7gA cup of butternut squash1 cup, baked6.6gHalf a cup of kidney beans1/2 cup, cooked6.5gHalf a cup of chickpeas1/2 cup, cooked6.2gA cup of barley1 cup, cooked6gA pear1 medium5.5gA cup of quinoa1 cup, cooked5.2gA cup of broccoli1 cup, cooked5.1gAn apple1 medium, with skin4.4gHalf a cup of green peas1/2 cup, cooked4.4gA medium order of fries1 medium serving4.4gA cup of cooked spinach1 cup, cooked4.3gA cup of oatmeal1 cup, cooked4gA cup of green beans1 cup, cooked4gA sweet potato1 medium, baked3.8gA baked potato1 medium, with skin3.8gA cup of blueberries1 cup3.6gAn ounce of almonds1 ounce, about 233.5g3 cups of popcorn3 cups, air-popped3.5g5 prunes5 prunes3.4g2 medjool dates2 dates, pitted3.2gA banana1 medium3.1gAn ounce of dark chocolate1 ounce, 70 to 85% cacao3.1gA cup of strawberries1 cup, halves3gAn ounce of pistachios1 ounce, 49 kernels3gA quarter cup of sunflower seeds1/4 cup, shelled3g6 whole wheat crackers6 crackers2.9gHalf a cup of tofu1/2 cup2.9gA cup of mango1 cup, pieces2.6gAn ear of corn1 medium ear2.5g3 dried figs3 figs2.5gA red bell pepper1 medium2.5gAn ounce of peanuts1 ounce2.4gA cup of pineapple1 cup, chunks2.3gA peach1 medium2.2gA cup of cabbage1 cup, chopped2.2gA tomato1 large2.2gA cup of pasta1 cup, cooked2.2gA kiwi1 fruit2.1gA cup of cauliflower1 cup, chopped2.1gHalf a cup of brussels sprouts1/2 cup, cooked2g2 cups of romaine2 cups, shredded2gA slice of whole wheat toast1 slice1.9gA tablespoon of ground flaxseed1 tablespoon, ground1.9gAn ounce of walnuts1 ounce, about 7 nuts1.9gA slice of rye bread1 slice1.9gHalf a cup of asparagus1/2 cup, cooked1.8gAn ounce of pumpkin seeds1 ounce, shelled1.7gA flour tortilla1 tortilla, 8 inch1.7gA carrot1 medium1.7gHalf a cup of beets1/2 cup, sliced1.7g2 cups of iceberg lettuce2 cups, shredded1.7gA bagel1 medium bagel1.7g2 tablespoons of peanut butter2 tablespoons1.6g2 tablespoons of hummus2 tablespoons1.6gA corn tortilla1 tortilla1.5gA milk chocolate bar1 bar, 1.55 ounces1.5gA cup of grapes1 cup1.4gA cup of kale1 cup, raw0.9gAn ounce of potato chips1 ounce, about 22 chips0.9gA slice of white bread1 slice0.8gA cup of mushrooms1 cup, sliced0.7gA cup of watermelon1 cup, diced0.6gA stalk of celery1 medium stalk0.6gA slice of onion1 large slice0.6gA cup of white rice1 cup, cooked0.6g5 olives5 large olives0.4gHalf a cup of cucumber1/2 cup, sliced0.3gSalmonany amount0gMilkany amount0gYogurtany amount0gCoffeeany amount0gBeerany amount0gChickenany amount0gEggsany amount0gA steakany amount0gCheeseany amount0g

More foods land here every week. Each one checked against USDA before it goes up.

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