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Fiber Chart

All of these are good quality high fiber foods. However some have dramatically higher fiber content. Food with the highest fiber percentage compared to the calories are listed first.

Food	Serving Size	Calories	Fiber (g)	Percent Fiber vs Calories
endive greens, fresh	1 cup, chopped, raw	8	2	25.0%
cilantro, fresh	9 sprigs, raw	5	1	20.0%
green leaf lettuce, fresh	1 cup, shredded, raw	5	1	20.0%
romaine lettuce, fresh	1 outer leaf	5	1	20.0%
artichokes, globe or French, fresh	1 medium, cooked	64	10	15.6%
artichokes, globe or French, fresh	1/2 cup hearts, cooked	45	7	15.6%
artichokes, globe or French, hearts, canned	1/2 cup	45	7	15.6%
cauliflower, frozen	1 cup, cooked	34	5	14.7%
butterhead lettuce, fresh	1 cup, shredded, raw	7	1	14.3%
mustard greens, frozen	1 cup, chopped, cooked	28	4	14.3%
kohlrabi, fresh	1 cup, raw	36	5	13.9%
collard greens, fresh	1 cup, chopped, cooked	63	8	12.7%
raspberries, fresh	1 cup	64	8	12.5%
celery, fresh	1 cup, chopped, raw	16	2	12.5%
romaine lettuce, fresh	1 cup, shredded	8	1	12.5%
passion fruit, fresh	1 fruit without refuse	17	2	11.8%
swiss chard, fresh	1 cup, chopped, cooked	35	4	11.4%
artichokes, globe or French, frozen	1/3 of 9oz package	36	4	11.1%
bok choy, fresh	1 cup shredded, raw	9	1	11.1%
green cabbage, fresh	1 cup, shredded, raw	18	2	11.1%
cranberries, fresh	1 cup, whole	46	5	10.9%
starfruit, fresh	1 medium fruit	28	3	10.7%
boysenberries, frozen, unsweetened	1 cup, unthawed	66	7	10.6%
green beans, frozen or canned	1 cup, cooked	38	4	10.5%
rhubarb, frozen	1 cup diced, uncooked	29	3	10.3%
cauliflower, fresh	1 cup, cooked	29	3	10.3%
beet greens, fresh	1 cup, chopped, cooked	39	4	10.3%
white mushrooms, canned	1 cup	39	4	10.3%
lime, fresh	1 fruit	20	2	10.0%
asparagus, fresh	1 cup, cooked	40	4	10.0%
bell (sweet) peppers, fresh	1 cup, chopped, raw	30	3	10.0%
bok choy, fresh	1 cup shredded, cooked	20	2	10.0%
iceberg lettuce, fresh	1 cup, shredded, raw	10	1	10.0%
asparagus, frozen	1 cup, cooked	32	3	9.4%
green onions, fresh	1 cup, chopped, raw	32	3	9.4%
brussels sprouts, frozen	1 cup, cooked	65	6	9.2%
carrots, fresh or frozen	1 cup, sliced, cooked	55	5	9.1%
green beans, fresh	1 cup, cooked	44	4	9.1%
parsley, fresh	1 cup, chopped, raw	22	2	9.1%
red cabbage, fresh	1 cup, shredded, raw	22	2	9.1%
red cabbage, fresh	1 cup, shredded, cooked	44	4	9.1%
green cabbage, fresh	1 cup, shredded, cooked	34	3	8.8%
lambsquarters, fresh	1 cup, chopped, cooked	58	5	8.6%
dandelion greens, fresh	1 cup, chopped, cooked	35	3	8.6%
eggplant, fresh	1 cup, cooked	35	3	8.6%
portobello mushrooms, fresh	1 cup, sliced, grilled	35	3	8.6%
blueberries, wild, frozen	1 cup	71	6	8.5%
lemon, fresh	1 fruit	24	2	8.3%
broccoli rabe, fresh	1 bunch, cooked	144	12	8.3%
kale, fresh	1 cup, chopped, cooked	36	3	8.3%
mustard greens, fresh	1 cup, chopped, cooked	36	3	8.3%
blackberries, fresh	1 cup	97	8	8.2%
blackberries, frozen, unsweetened	1 cup	97	8	8.2%
collard greens, frozen	1 cup, chopped, cooked	61	5	8.2%
guava, fresh	1 fruit, without refuse	37	3	8.1%
guava, fresh	1 cup	112	9	8.0%
bell (sweet) peppers, canned	1 cup, halves	25	2	8.0%
currants, fresh	1 cup	63	5	7.9%
zucchini squash, frozen	1 cup, cooked	38	3	7.9%
navy beans, dry	1/2 cup, cooked	127	10	7.9%
rhubarb, fresh	1 cup, diced	26	2	7.7%
kale, frozen	1 cup chopped or diced, cooked	39	3	7.7%
okra, fresh	1 cup, slices, cooked	53	4	7.5%
okra, frozen	1 cup, slices, cooked	53	4	7.5%
cauliflower, fresh	1 cup, raw	27	2	7.4%
celery, fresh	1 cup chopped, cooked	27	2	7.4%
zucchini squash, fresh	1 cup, sliced, cooked	27	2	7.4%
black beans, canned	1/2 cup	109	8	7.3%
chia seeds, raw	1 oz (5 Tbs)	138	10	7.2%
brussels sprouts, fresh	1 cup, cooked	56	4	7.1%
cucumbers, fresh, with peel	1 cup, sliced	14	1	7.1%
carrots, canned	1 cup, slices	57	4	7.0%
onions, canned	1 cup, chopped or diced	43	3	7.0%
lentils, dry	1/2 cup, cooked	115	8	7.0%
chili peppers, green hot peppers, canned	1 cup, chopped or diced	29	2	6.9%
oats, oat bran	1 cup, cooked	88	6	6.8%
onions, frozen	1 cup chopped, cooked	59	4	6.8%
kidney beans, canned	1/2 cup	104	7	6.7%
carrots, fresh	1 cup, grated, raw	45	3	6.7%
white mushrooms, fresh	1 cup, pieces or slices, raw	15	1	6.7%
black beans, dry	1/2 cup, cooked	120	8	6.7%
pinto beans, dry	1/2 cup, cooked	122	8	6.6%
strawberries, fresh	1 cup whole	46	3	6.5%
lima beans, dry, large	1/2 cup, cooked	108	7	6.5%
peas, fresh	1/2 cup, cooked	62	4	6.5%
lima beans, canned, large	1/2 cup	95	6	6.3%
tomatoes, fresh	1 cup, chopped or sliced, raw	32	2	6.3%
kidney beans, dry	1/2 cup, cooked	112	7	6.3%
pinto beans, canned	1/2 cup	98	6	6.1%
lima beans, dry, baby	1/2 cup, cooked	115	7	6.1%
apricots, canned, water pack, with skin	1 cup, halves	66	4	6.1%
black-eyed peas, dry	1/2 cup, cooked	99	6	6.1%
carrots, fresh	1 cup slices or strips, raw	50	3	6.0%
peas, frozen	1/2 cup, cooked	67	4	6.0%
pears, fresh	1 medium	101	6	5.9%
apricots, fresh	1 fruit	17	1	5.9%
pigeon peas,	1 cup, cooked	170	10	5.9%
strawberries, frozen, unsweetened	1 cup, unthawed	52	3	5.8%
strawberries, fresh	1 cup, sliced	53	3	5.7%
beets, canned	1 cup slices	53	3	5.7%
pomegranate seeds, fresh	1/2 cup	72	4	5.6%
peas, canned	1/2 cup	72	4	5.6%
asparagus, canned	1 cup	37	2	5.4%
parsnips, fresh	1 cup, slices, cooked	111	6	5.4%
wheat, bulgur	1 cup, cooked	151	8	5.3%
zucchini squash, fresh	1 cup, sliced, raw	19	1	5.3%
persimmons, fresh, Japanese variety	1 fruit	118	6	5.1%
blueberries, frozen, unsweetened	1 cup	79	4	5.1%
oranges, fresh	1 medium	62	3	4.8%
papaya, fresh	1 small	62	3	4.8%
blueberries, fresh	1 cup	84	4	4.8%
kiwi, fresh	2 fruits	84	4	4.8%
navy beans, canned	1/2 cup	148	7	4.7%
garbanzo beans, canned	1/2 cup	106	5	4.7%
onions, fresh	1 cup, chopped, raw	64	3	4.7%
tomatoes, fresh	1 cup, cooked	43	2	4.7%
figs, canned, water pack	1 cup	131	6	4.6%
tomatoes, canned	1 cup, stewed	66	3	4.5%
white mushrooms, fresh	1 cup, pieces, cooked	44	2	4.5%
garbanzo beans, dry	1/2 cup, cooked	134	6	4.5%
papaya, fresh	1 cup pieces	68	3	4.4%
avocado, fresh	1/2 medium	161	7	4.3%
black-eyed peas, canned	1/2 cup	92	4	4.3%
avocado, fresh	1/2 cup, sliced	117	5	4.3%
tangerine, fresh	1 medium	47	2	4.3%
edamame (green soybeans), frozen	1 cup, cooked	189	8	4.2%
sour cherries, frozen, unsweetened	1 cup	71	3	4.2%
apples, fresh	1 medium	95	4	4.2%
casaba melon, fresh	1 cup, cubed	48	2	4.2%
onions, fresh	10 rings, raw	24	1	4.2%
figs, fresh	2 medium	74	3	4.1%
beets, fresh	1 cup, sliced, cooked	75	3	4.0%
cherimoya, fresh	1 fruit, without skin and seeds	176	7	4.0%
sweet potatoes, fresh	1 medium, baked in skin	103	4	3.9%
quince, fresh	1 fruit, without refuse	52	2	3.8%
sour cherries, fresh	1 cup, pitted	78	3	3.8%
grapefruit, fresh	1 large	53	2	3.8%
kale, fresh	1 cup, chopped, raw	28	1	3.6%
cherries, canned, water pack	1 cup pitted	114	4	3.5%
peaches, fresh	1 medium	58	2	3.4%
spaghetti, whole wheat	1 cup, cooked	174	6	3.4%
sour cherries, canned, water pack	1 cup	88	3	3.4%
peaches, fresh	1 cup, sliced	60	2	3.3%
plums, fresh	2 fruits	61	2	3.3%
onions, fresh	1 cup, cooked	92	3	3.3%
nectarine, fresh	1 medium	62	2	3.2%
buckwheat, groats, roasted	1 cup, cooked	155	5	3.2%
sweet potatoes, fresh	1 cup mashed, cooked without skin	249	8	3.2%
barley, pearl	1 cup, cooked	193	6	3.1%
cherries, fresh	1 cup, pitted	97	3	3.1%
corn, frozen	1 cup, cooked	134	4	3.0%
rye, flakes	1 cup, cooked	170	5	2.9%
bananas, fresh	1 medium	105	3	2.9%
clementine, fresh	1 fruit	35	1	2.9%
corn, fresh	1 cup cooked, without salt	143	4	2.8%
wheat, whole wheat, hot cereal	1 cup, cooked	150	4	2.7%
pineapple, canned, water pack	1 cup, crushed, sliced, or chunks	79	2	2.5%
mango, fresh	1 medium	202	5	2.5%
almonds, raw	1 oz (23 almonds)	163	4	2.5%
pineapple, fresh	1 cup, chunks	82	2	2.4%
apples, frozen, unsweetened	1 cup, slices	83	2	2.4%
oats, quick or regular	1 cup, cooked	166	4	2.4%
corn, canned	1 cup, drained	130	3	2.3%
quinoa, quinoa	1 cup, cooked	222	5	2.3%
watermelon, fresh,	1 cup	46	1	2.2%
tamarind, fresh	1 cup, pulp	287	6	2.1%
leeks, fresh, bulb and lower leaf portion	1 leek, cooked	48	1	2.1%
whole grain cornmeal, yellow, whole-grain	1 cup, cooked	146	3	2.1%
cantaloupe, fresh	1 cup, cubed	54	1	1.9%
brown rice, long-grain	1 cup, cooked	216	4	1.9%
plantain, fresh	1 medium	218	4	1.8%
brown rice, medium-grain	1 cup, cooked	218	4	1.8%
sunflower seeds, dry-roasted	1 oz (1/4 cup)	165	3	1.8%
wild rice, wild rice	1 cup, cooked	166	3	1.8%
sunflower seeds, oil-roasted	1 oz (1/4 cup)	168	3	1.8%
honeydew melon, frozen, balls	1 cup, unthawed	57	1	1.8%
honeydew melon, fresh	1/8 medium melon, wedge	58	1	1.7%
sweet potatoes, frozen	1 cup, cubes, cooked	176	3	1.7%
hazelnuts (filberts), raw	1 oz (21 whole)	178	3	1.7%
sunflower seeds, raw	1 oz (1/4 cup)	204	3	1.5%
pumpkin seeds, raw	1 oz (1/4 cup)	158	2	1.3%
cassava, fresh	1 cup, raw	330	4	1.2%
grapefruit, sections, canned, water	1 cup	88	1	1.1%
walnuts, raw	1 oz (14 halves)	185	2	1.1%
brazil nuts, raw	1 oz (6)	186	2	1.1%
millet, Millet	1 cup, cooked	207	2	1.0%
grapes, red or green, fresh	1 cup	104	1	1.0%