Food fiber database
Fiber in 961 foods
Dietary fiber per typical serving, sourced from the USDA FoodData Central database, with the soluble and insoluble split where available. Search a food or browse by category.
Legumes & beans
114 foods
Black Beans, from canned, no Added Fat1 cup18.2g fiberBlack Beans, from canned, Fat Added1 cup18.1g fiberBlack Beans, from canned, reduced sodium1 cup18.1g fiberDal1 cup18g fiberPeruvian Beans, from Dried1 cup17.9g fiberSoy Nuts1 cup16.8g fiberBeans and Tomatoes, no Added Fat1 cup16.3g fiberSplit peas1 cup cooked16.3g fiberPinto Beans, from Dried, no Added Fat1 cup16g fiberBeans and Tomatoes, Fat Added1 cup15.9g fiberKidney Beans, from canned, reduced sodium1 cup15.7g fiberLentils1 cup cooked15.6g fiberBlack Beans, from Dried, no Added Fat1 cup15.5g fiberPinto Beans1 cup15.5g fiberPinto Beans, from Dried, Fat Added1 cup15.5g fiberBeans1 cup15.4g fiberBlack beans1 cup cooked15g fiberBlack Beans1 cup15g fiberBlack Beans, from Dried, Fat Added1 cup15g fiberSplit Peas, from Dried, no Added Fat1 cup14.8g fiberKidney Beans, from canned, no Added Fat1 cup14.4g fiberBaked Beans, reduced sodium1 cup14.3g fiberKidney Beans, from canned, Fat Added1 cup14.2g fiberLentils, from Dried, no Added Fat1 cup14.2g fiberSplit Peas, from Dried, Fat Added1 cup14.2g fiberPinto Beans, from canned, no Added Fat1 cup13.9g fiberChickpeas, from Dried, no Added Fat1 cup13.7g fiberPinto Beans, from canned, Fat Added1 cup13.7g fiberPinto Beans, from canned, reduced sodium1 cup13.7g fiberLentils1 cup13.5g fiberLentils, from canned1 cup13.5g fiberLentils, from Dried, Fat Added1 cup13.5g fiberKidney Beans, from Dried, no Added Fat1 cup13.3g fiberChickpeas1 cup13.1g fiberChickpeas, from canned, no Added Fat1 cup13.1g fiberChickpeas, from canned, reduced sodium1 cup13.1g fiberChickpeas, from Dried, Fat Added1 cup13.1g fiberMung Beans, cooked1 cup13.1g fiberChickpeas, from canned, Fat Added1 cup13g fiberWhite Beans, from canned, no Added Fat1 cup13g fiberKidney Beans1 cup12.8g fiberKidney Beans, from Dried, Fat Added1 cup12.8g fiberWhite Beans, from canned, Fat Added1 cup12.8g fiberWhite Beans, from canned, reduced sodium1 cup12.8g fiberChickpeas1 cup cooked12.5g fiberLima Beans1 cup12g fiberLima Beans, from Dried1 cup12g fiberBaked Beans1 cup11.4g fiberPork and Beans1 cup11.4g fiberKidney beans1 cup cooked11.3g fiberWhite Beans, from Dried, no Added Fat1 cup11.3g fiberBlackeyed Peas1 cup11.1g fiberBlackeyed Peas, from Dried1 cup11.1g fiberWhite Beans1 cup10.9g fiberWhite Beans, from Dried, Fat Added1 cup10.9g fiberBaked Beans, Vegetarian1 cup10.7g fiberSoybeans, cooked1 cup10.4g fiberPupusa, with Beans1 cup9.9g fiberRefried Beans1 cup9.6g fiberRefried Beans, from canned, reduced sodium1 cup9.6g fiberLima Beans, from frozen, no Added Fat1 cup9.5g fiberLima Beans, from canned1 cup9.4g fiberLima Beans, from frozen, Fat Added1 cup9.4g fiberFava Beans, cooked1 cup9.3g fiberPinto Beans and Brown Rice1 cup9.2g fiberPink Beans, cooked1 cup9.1g fiberBlack Beans and Brown Rice1 cup9g fiberPinto Beans and White Rice1 cup8.8g fiberSwiss Steak, with Gravy, Meatless1 cup, with gravy8.6g fiberBlack Beans and White Rice1 cup8.5g fiberRice, White, with Lentils, Fat Added1 cup8.5g fiberRice, White, with Lentils, no Added Fat1 cup8.5g fiberEdamame1 cup shelled8.1g fiberEdamame, cooked1 cup8g fiberBlack Bean Salad1 cup7.9g fiberKidney Beans and Brown Rice1 cup7.7g fiberKidney Beans and White Rice1 cup7.3g fiberPupusa, Meat, with Beans1 cup7.1g fiberLima Beans and Corn, cooked, Fat Added1 cup6.7g fiberLima Beans and Corn, cooked, no Added Fat1 cup6.7g fiberBeans and Brown Rice1 cup6.6g fiberBeans and Rice, with Tomatoes1 cup6.5g fiberBeans and White Rice1 cup6.3g fiberChimichanga, with Beans1 cup5.3g fiberBean Salad, Yellow and/or Green String Beans1 cup5.1g fiberWasabi Peas1 cup4.6g fiberGreen Beans, Fresh, cooked with Butter or Margarine1 cup4.4g fiberGreen Beans, Fresh, cooked with Oil1 cup4.4g fiberGreen Beans, Fresh, cooked, no Added Fat1 cup4.3g fiberGreen Beans, frozen, cooked with Butter or Margarine1 cup4.2g fiberGreen Beans, frozen, cooked with Oil1 cup4.2g fiberGreen Beans, frozen, cooked, no Added Fat1 cup4.2g fiberYellow String Beans, cooked1 cup4.2g fiberBean Sprouts, cooked1 cup3.8g fiberGordita, with Beans1 cup3.5g fiberNachos, with Beans1 cup3.4g fiberVegetarian Stroganoff1 cup, cooked3.3g fiberGreen Beans, raw1 cup3g fiberGreen Beans, canned, cooked, no Added Fat1 cup2.7g fiberGreen Beans, canned, reduced sodium, cooked1 cup2.7g fiberNachos, Beef or Pork, with Beans1 cup2.7g fiberNachos, Chicken, with Beans1 cup2.7g fiberGreen Beans, canned, cooked with Butter or Margarine1 cup2.6g fiberGreen Beans, canned, cooked with Oil1 cup2.6g fiberGreen Beans, canned, reduced sodium, cooked with Butter or Margarine1 cup2.6g fiberGordita, Meat, with Beans1 cup2.4g fiberVermicelli, Made from Soybeans1 cup2.1g fiberPapad, Grilled or Broiled1 papad1.7g fiberBean Sprouts, raw1 cup1.6g fiberSweet Potato, Squash, Pumpkin, Chrysanthemum1 cup1.2g fiberBean Paste, Sweetened1 tablespoon1.1g fiberSoybean Curd, Deep Fried1 oz1.1g fiberFalafel1 patty0.8g fiberSoybean Curd1 cup (1/2" cubes)0.5g fiber
Vegetables
179 foods
Textured Vegetable Protein, Dry1 cup, coarse grain11.9g fiberBlackeyed Peas, from canned1 cup11.5g fiberBlackeyed Peas, from frozen1 cup11.5g fiberPopcorn, Movie Theater, no Butter Added1 medium order9.9g fiberPopcorn, Movie Theater, with Added Butter1 medium order9.8g fiberGreen Peas, Fresh, cooked with Butter or Margarine1 cup9.4g fiberGreen Peas, Fresh, cooked with Oil1 cup9.4g fiberGreen Peas, Fresh, cooked, no Added Fat1 cup9.4g fiberGreen peas1 cup cooked8.8g fiberArtichoke1 cup8.6g fiberThousand Island Dressing, fat-free1 cup8.4g fiberGreen Peas, raw1 cup8.3g fiberClassic Mixed Vegetables, frozen, cooked with Butter or Margarine1 cup8g fiberClassic Mixed Vegetables, frozen, cooked with Oil1 cup8g fiberSpinach, frozen, cooked, no Added Fat1 cup8g fiberClassic Mixed Vegetables, frozen, cooked, no Added Fat1 cup7.9g fiberGreen Peas, canned, cooked with Butter or Margarine1 cup7.9g fiberGreen Peas, canned, cooked with Oil1 cup7.9g fiberSpinach, frozen, cooked with Butter or Margarine1 cup7.9g fiberSpinach, frozen, cooked with Oil1 cup7.9g fiberGreen Peas, canned, cooked, no Added Fat1 cup7.8g fiberSweet Potato Tots1 cup7.8g fiberSweet Potato Tots, School1 cup7.8g fiberFennel Bulb, cooked1 fennel bulb7.6g fiberChanna Saag1 cup7.4g fiberFufu1 cup, cooked7.4g fiberPeas and Carrots, Fresh, cooked, no Added Fat1 cup7.4g fiberFennel Bulb, raw1 fennel bulb7.3g fiberGreen Peas, frozen, cooked with Butter or Margarine1 cup7.3g fiberGreen Peas, frozen, cooked with Oil1 cup7.3g fiberGreen Peas, frozen, cooked, no Added Fat1 cup7.2g fiberArtichoke1 medium cooked6.9g fiberTaro, cooked1 cup6.9g fiberOnions, Green, cooked1 cup6.8g fiberSun-Dried Tomatoes1 cup6.8g fiberGreen Peas, canned, reduced sodium, cooked1 cup6.6g fiberGreen Peas, canned, reduced sodium, cooked with Butter or Margarine1 cup6.6g fiberGreen Peas, canned, reduced sodium, cooked with Oil1 cup6.6g fiberPotato, Baked, Peel Eaten, with Butter1 medium6.6g fiberBrussels Sprouts, frozen, cooked, no Added Fat1 cup6.4g fiberPotato, Baked, Peel Eaten1 medium6.3g fiberPotato, Baked, Peel Eaten, with Vegetables1 medium6.3g fiberWater Chesnut1 cup6.2g fiberKohlrabi, cooked1 cup6.1g fiberMushroom, Asian, cooked, from Dried1 cup6.1g fiberPeas and Carrots, frozen, cooked, no Added Fat1 cup6.1g fiberBrussels Sprouts, Fresh, cooked, no Added Fat1 cup6g fiberFrench or Catalina Dressing1 cup6g fiberPasta, Vegetable, cooked1 cup, cooked6g fiberPotato, Baked, Peel Eaten, with Sour Cream1 medium6g fiberVegetable Smoothie1 cup6g fiberBeet Greens, cooked1 cup5.9g fiberTaro Leaves, cooked1 cup5.9g fiberPea Salad1 cup5.8g fiberCollards, Fresh, cooked with Butter or Margarine1 cup5.7g fiberCollards, Fresh, cooked with Oil1 cup5.7g fiberKale, Fresh, cooked, no Added Fat1 cup5.7g fiberBroccoli, frozen, cooked, no Added Fat1 cup5.6g fiberCollards, Fresh, cooked, no Added Fat1 cup5.6g fiberFrench or Catalina Dressing, fat-free1 cup5.6g fiberParsnips, cooked1 cup5.6g fiberTurnip Greens, frozen, cooked, no Added Fat1 cup5.6g fiberBroccoli, frozen, cooked with Butter or Margarine1 cup5.5g fiberBroccoli, frozen, cooked with Oil1 cup5.5g fiberGreens, Fresh, cooked, no Added Fat1 cup5.5g fiberOkra, Fresh, cooked, no Added Fat1 cup5.4g fiberPeas and Corn, cooked, no Added Fat1 cup5.4g fiberCabbage Salad1 cup5.3g fiberGreens with Ham or Pork1 cup5.2g fiberSpinach, canned, cooked, no Added Fat1 cup5.2g fiberBroccoli1 cup cooked5.1g fiberPotato, Hash Brown1 cup5.1g fiberPotato, Hash Brown, from Dry Mix1 cup5.1g fiberPotato, Hash Brown, Ready-To-Heat1 cup5.1g fiberSpinach, canned, cooked with Oil1 cup5.1g fiberTurnip Greens, Fresh, cooked, no Added Fat1 cup5.1g fiberCarrots, Fresh, cooked with Oil1 cup5g fiberCarrots, Fresh, cooked, no Added Fat1 cup5g fiberCarrots, frozen, cooked with Oil1 cup5g fiberCarrots, frozen, cooked, no Added Fat1 cup5g fiberCauliflower, frozen, cooked, no Added Fat1 cup5g fiberSnowpeas, frozen, cooked, no Added Fat1 cup5g fiberCauliflower, frozen, cooked with Oil1 cup4.9g fiberKohlrabi, raw1 cup4.9g fiberBlue or Roquefort Cheese Dressing, fat-free1 cup4.8g fiberCabbage, Savoy, cooked1 cup4.8g fiberCollards, frozen, cooked, no Added Fat1 cup4.8g fiberMustard Greens, Fresh, cooked, no Added Fat1 cup4.8g fiberPotato, Mashed, Ready-To-Heat1 cup4.8g fiberCollards, frozen, cooked with Oil1 cup4.7g fiberBroccoli Raab, cooked1 cup4.6g fiberCarrots, raw, Salad1 cup4.6g fiberColeslaw, with Fruit1 cup4.6g fiberCorn1 cup cooked4.6g fiberGreens, frozen, cooked, no Added Fat1 cup4.6g fiberMustard Greens, frozen, cooked, no Added Fat1 cup4.6g fiberSalsa1 cup4.6g fiberSalsa, Red1 cup4.6g fiberTomatoes, Scalloped1 cup4.6g fiberBeef and Vegetables, Hawaiian Style1 cup4.5g fiberOlives, Green1 cup4.5g fiberBurdock, cooked1 cup4.4g fiberPotato, Baked, Peel Not Eaten, with Butter1 medium4.4g fiberPotato, canned, no Added Fat1 cup4.4g fiberPotato, Baked1 medium4.3g fiberPotato, Baked, Peel Not Eaten1 medium4.3g fiberSnowpeas, Fresh, cooked, no Added Fat1 cup4.3g fiberSpinach1 cup cooked4.3g fiberTomatoes, canned, cooked1 cup4.3g fiberTomatoes, canned, reduced sodium, cooked1 cup4.3g fiberColeslaw1 cup4.2g fiberOnions, cooked, no Added Fat1 cup4.2g fiberRutabaga, cooked1 cup4.2g fiberSalsa, Red, Homemade1 cup4.2g fiberSalsify, cooked1 cup4.2g fiberBrussels sprouts1 cup cooked4.1g fiberPotato Salad, Made with Creamy Dressing1 cup4.1g fiberPotato Salad, Made with Italian Dressing1 cup4.1g fiberRatatouille1 cup4.1g fiberRice, Brown, with Peas, no Added Fat1 cup4.1g fiberCorn, frozen, cooked, no Added Fat1 cup4g fiberDandelion Greens, cooked1 cup4g fiberAsparagus, canned, cooked with Oil1 cup3.9g fiberBroccoli, Fresh, cooked, no Added Fat1 cup3.9g fiberCabbage, Green, cooked with Oil1 cup3.9g fiberCabbage, Green, cooked, no Added Fat1 cup3.9g fiberCorn, frozen, cooked with Oil1 cup3.9g fiberFrench or Catalina Dressing, Light1 cup3.9g fiberKale, frozen, cooked, no Added Fat1 cup3.9g fiberSauerkraut1 cup3.9g fiberAsparagus, canned, cooked, no Added Fat1 cup3.8g fiberBeets, raw1 cup3.8g fiberBroccoli, Fresh, cooked with Oil1 cup3.8g fiberCornbread Muffin, Stick, Round1 medium3.8g fiberLotus Root, cooked1 cup3.8g fiberSweet potato1 medium baked3.8g fiberLambsquarter, cooked1 cup3.7g fiberCarrots1 cup raw3.6g fiberEscarole, cooked1 cup3.6g fiberSweet Potato Fries1 cup3.6g fiberSweet Potato Fries, frozen1 cup3.6g fiberSweet Potato Fries, School1 cup3.6g fiberTomatoes, Fresh, cooked1 cup3.6g fiberBroccoli Slaw Salad1 cup3.5g fiberCarrots, raw1 cup3.5g fiberRice, Brown, with Carrots, no Added Fat1 cup3.5g fiberBrussels Sprouts, raw1 cup3.4g fiberCabbage with Ham Hocks1 cup3.4g fiberRice, Brown, with Corn, no Added Fat1 cup3.4g fiberSpinach, Fresh, cooked, no Added Fat1 cup3.4g fiberCabbage, Red, cooked1 cup3.3g fiberCactus, cooked, no Added Fat1 cup3.3g fiberCactus, raw1 cup3.3g fiberCorn, canned, cooked, no Added Fat1 cup3.3g fiberCorn, Fresh, cooked, no Added Fat1 cup3.3g fiberPeppers, Hot, cooked1 cup3.3g fiberSpinach, Fresh, cooked with Oil1 cup3.3g fiberSquash, Winter, Souffle1 cup3.3g fiberCorn, canned, cooked with Oil1 cup3.2g fiberCorn, Fresh, cooked with Butter or Margarine1 cup3.2g fiberCorn, Fresh, cooked with Oil1 cup3.2g fiberCorn, Scalloped or Pudding1 cup3.2g fiberJai, Monk's Food1 cup3.2g fiberLeeks1 cup3.2g fiberRutabaga, raw1 cup3.2g fiberHoney Mustard Dressing, fat-free1 cup3.1g fiberCassava, cooked1 cup3g fiberChristophine, cooked1 cup3g fiberTurnip, cooked1 cup3g fiberBroccoflower, cooked1 cup2.9g fiberThousand Island Dressing, Light1 cup2.9g fiberCarrots, canned, reduced sodium, cooked1 cup2.8g fiberBlue or Roquefort Cheese Dressing, Light1 cup2.7g fiberCelery, cooked1 cup2.6g fiberChard, cooked1 cup2.6g fiberOnions, Green, raw1 cup2.6g fiberSalsa, Pico De Gallo1 cup2.6g fiberSauerkraut1/2 cup2g fiberKimchi1/2 cup1.6g fiber
Fruits
121 foods
Fig, Dried1 cup15.7g fiberPeach, Dried1 cup13.1g fiberDate1 cup12.8g fiberBlueberries, Dried1 cup12g fiberPear, Dried1 cup12g fiberPrune, Dried1 cup11.4g fiberPomegranate, raw1 fruit10g fiberPear, Asian, raw1 fruit9.9g fiberRaspberries, frozen1 cup9.8g fiberRaspberries, raw1 cup9.8g fiberAvocado1 medium9.2g fiberCranberries, Dried1 cup8.5g fiberBlackberries, raw1 cup8g fiberRaspberries1 cup8g fiberBlackberries1 cup7.6g fiberBlackberries, frozen1 cup7.5g fiberPumpkin, canned, cooked1 cup6.9g fiberBluberries, canned1 cup6.5g fiberWinter Squash, cooked, no Added Fat1 cup6.3g fiberBerries, frozen1 cup6.2g fiberPrunes1/2 cup6.2g fiberWinter Squash, cooked, Fat Added1 cup6.2g fiberApple, Candied1 apple, any size5.8g fiberPear, raw1 fruit5.6g fiberFig, canned1 cup5.5g fiberPear1 medium5.5g fiberPeppers, Banana, raw1 cup5.1g fiberGrapefruit, raw1 fruit4.9g fiberApple, Baked1 cup4.8g fiberSweet Potato, Baked, no Added Fat1 medium4.7g fiberSweet Potato, Boiled, no Added Fat1 medium4.7g fiberSweet Potato1 medium4.5g fiberSweet Potato, Baked, Fat Added1 medium4.5g fiberSweet Potato, Boiled, Fat Added1 medium4.5g fiberSweet Potato, canned, no Added Fat1 cup, pieces4.5g fiberApple1 medium4.4g fiberStrawberries, canned1 cup4.3g fiberSweet Potato, canned, Fat Added1 cup, pieces4.3g fiberApple, raw1 medium4.2g fiberBlueberries, frozen1 cup4.1g fiberApricot, canned1 cup3.8g fiberBlueberries, raw1 cup3.6g fiberCranberries, raw1 cup3.6g fiberOrange, raw1 fruit3.4g fiberStrawberries, frozen1 cup3.2g fiberBanana1 medium3.1g fiberOrange1 medium3.1g fiberPlantain, raw1 whole3.1g fiberBerries1 cup3g fiberGuava, raw1 fruit3g fiberBagel, Multigrain, with Raisins1 small2.8g fiberBagel, Wheat, with Raisins1 small2.8g fiberBagel, Whole Wheat, with Raisins1 small2.8g fiberBread, Whole Wheat, with Raisins1 large or thick slice2.8g fiberBread, Whole Wheat, with Raisins, Toasted1 large or thick slice2.8g fiberGreen Plantain with Cracklings, Puerto Rican Style1 cup2.8g fiberOrange Juice, 100%, frozen, Not Reconstituted1 cup2.8g fiberMuffin, English, Wheat Bran, with Raisins1 muffin2.7g fiberMuffin, English, Whole Wheat, with Raisins1 muffin2.7g fiberOnions, Pearl, cooked1 cup2.6g fiberBanana, Baked1 cup2.5g fiberBitter Melon, cooked1 cup2.5g fiberBitter Melon, Horseradish, Jute, or Radish Leaves1 cup2.3g fiberKiwi Fruit, raw1 fruit2.3g fiberMuffin, English, Oat Bran, with Raisins1 muffin2.3g fiberPeach, raw1 fruit2.3g fiberSpaghetti Squash, cooked1 cup2.2g fiberNectarine, raw1 fruit2.1g fiberRaisins1 small box (1.5 oz)1.9g fiberOrange, canned1 cup1.8g fiberOrange, canned, In Syrup1 cup1.8g fiberWinter Melon, cooked1 cup1.8g fiberBread, Multigrain, with Raisins1 small or thin/very thin slice1.7g fiberBread, Multigrain, with Raisins, Toasted1 small or thin/very thin slice1.7g fiberBread, Wheat or Cracked Wheat, with Raisins1 large or thick slice1.7g fiberBread, Wheat or Cracked Wheat, with Raisins, Toasted1 large or thick slice1.7g fiberOrange, canned, Juice Pack1 cup1.7g fiberFig, raw1 fig1.5g fiberRice with Raisins1 cup1.5g fiberGrapes, raw1 cup1.4g fiberPineapple, frozen1 cup1.4g fiberBagel, with Raisins1 small1.3g fiberBanana Pudding1 cup1.3g fiberBagel, with Fruit Other Than Raisins1 small1.2g fiberCantaloupe, raw1 cup1.2g fiberHoneydew Melon, raw1 cup1.2g fiberPumpkin, cooked1 cup1.2g fiberMelon, frozen1 cup1.1g fiberPlum, raw1 fruit1.1g fiberAvocado, raw1 slice1g fiberGrapefruit, canned1 cup1g fiberSweet Potato, Candied1 piece1g fiberPlum, canned1 fruit0.8g fiberApple, Dried1 slice/chunk0.7g fiberPapaya, raw1 slice/chunk0.7g fiberWinter Squash, raw1 cup0.7g fiberApricot, Dried1 slice/chunk0.6g fiberBread, Raisin1 small or thin/very thin slice0.6g fiberBread, Raisin, Toasted1 small or thin/very thin slice0.6g fiberWatermelon, raw1 cup0.6g fiberBlueberry Juice1 fl oz (no ice)0.5g fiberPapaya, canned1 slice/chunk0.5g fiberPineapple, raw1 slice0.5g fiberBaby Toddler Pears, Stage 11 tablespoon0.4g fiberBaby Toddler Pears, Stage 21 tablespoon0.4g fiberBaby Toddler Prunes1 tablespoon0.4g fiberGuava Nectar1 fl oz (no ice)0.4g fiberGuava Paste1 medium piece0.4g fiberMango, frozen1 slice/chunk0.4g fiberMango, raw1 slice/chunk0.4g fiberPapaya, Dried1 slice/chunk0.4g fiberPear, canned1 slice/chunk0.4g fiberPear, canned, In Syrup1 slice/chunk0.4g fiberPear, canned, Juice Pack1 slice/chunk0.4g fiberPineapple, canned1 slice/ring0.4g fiberPineapple, canned, In Syrup1 slice/ring0.4g fiberPineapple, canned, Juice Pack1 slice/ring0.4g fiberPlantain, cooked with Butter or Margarine1 slice0.4g fiberPlantain, cooked with Oil1 slice0.4g fiberPlantain, cooked, no Added Fat1 slice0.4g fiberStrawberry Juice, 100%1 fl oz (no ice)0.4g fiber
Grains
186 foods
Wheat Bran1 cup25.7g fiberWheat Germ1 cup18.1g fiberCereal, Bran Flakes, Plain1 cup10.3g fiberCereal, Oat Bran, Ready-To-Eat1 cup10.3g fiberTrail Mix with Pretzels, Cereal, or Granola1 cup8.4g fiberCereal, Granola1 cup8.1g fiberCereal, Wheat Squares1 cup8.1g fiberOats, raw1 cup8.1g fiberCereal, Bran Flakes, Flavored1 cup7.4g fiberCereal, Multigrain1 cup7.3g fiberChicken, Meatless, Breaded, Fried1 cup, pieces7.2g fiberOat Bran Cereal, cooked1 cup, cooked7g fiberBread, Paratha1 paratha6.7g fiberBulgur, no Added Fat1 cup, cooked6.3g fiberNoodles, Whole Grain, cooked1 cup, cooked6.2g fiberBarley1 cup cooked6g fiberMuffin, Oat Bran1 medium6g fiberBulgur, Fat Added1 cup, cooked5.9g fiberCereal, Shredded Wheat, Plain1 cup5.9g fiberMuffin, Fruit, Low Fat1 medium5.5g fiberPasta, Whole Grain, cooked1 cup, cooked5.5g fiberCereal, Shredded Wheat, Flavored1 cup5.2g fiberQuinoa1 cup cooked5.2g fiberQuinoa, no Added Fat1 cup, cooked4.8g fiberChow Mein or Chop Suey, Meatless, with Noodles1 cup4.6g fiberMuffin, Whole Wheat1 medium4.6g fiberQuinoa, Fat Added1 cup, cooked4.6g fiberBuckwheat Groats1 cup, cooked4.4g fiberHush Puppy1 cup4.4g fiberTortilla, Whole Wheat1 medium4.4g fiberWheat Cereal, Chocolate Flavored, cooked1 cup, cooked4.3g fiberCereal, Wheat Flakes1 cup4.2g fiberCereal, cooked1 cup, cooked4.1g fiberHominy, cooked1 cup4.1g fiberMasa Harina, cooked1 cup, cooked4.1g fiberRolled oats1 cup cooked4g fiberBread, Chappatti or Roti1 medium chappatti or roti (7")3.9g fiberBread, Whole Grain White, Toasted1 large or thick slice3.9g fiberRice, cooked with Coconut Milk1 cup3.8g fiberYogurt, Greek, with Oats1 cup3.7g fiberAir-popped popcorn3 cups3.6g fiberCereal, Oat Squares1 cup3.6g fiberPad Thai, Meatless1 cup3.6g fiberBread, Pita, Wheat or Cracked Wheat1 medium pita3.5g fiberBread, Pita, Whole Wheat1 medium pita3.5g fiberBrown rice1 cup cooked3.5g fiberCasabe, Cassava Bread1 piece (6" dia)3.4g fiberBeef Chow Mein or Chop Suey with Noodles1 cup3.3g fiberCereal, O's, Multigrain1 cup3.3g fiberPork Chow Mein or Chop Suey with Noodles1 cup3.3g fiberShrimp Chow Mein or Chop Suey with Noodles1 cup3.3g fiberCereal, O's1 cup3.2g fiberCereal, O's, Plain1 cup3.2g fiberFruit Smoothie, with Whole Fruit, no Dairy1 cup3.2g fiberWhole Wheat Cereal, cooked1 cup, cooked3.1g fiberBagel, Wheat, with Fruit and Nuts1 small3g fiberRice, Wild, 100%, cooked1 cup, cooked3g fiberGordita/Sope Shell, Plain, no Filling1 cup (pieces)2.9g fiberMuffin, Wheat Bran1 medium2.9g fiberTabbouleh1 cup2.9g fiberArepa Dominicana1 piece (4" x 2" x 1-3/4")2.8g fiberBagel, Multigrain1 small2.8g fiberBagel, Oat Bran1 small2.8g fiberBagel, Pumpernickel1 small2.8g fiberBagel, Wheat1 small2.8g fiberBagel, Wheat Bran1 small2.8g fiberBagel, Whole Grain White1 small2.8g fiberBagel, Whole Wheat1 small2.8g fiberRice, Brown, with Gravy, no Added Fat1 cup2.8g fiberChicken or Turkey Creole, Without Rice1 cup2.7g fiberMuffin, English, Wheat Bran1 muffin2.7g fiberMuffin, English, Whole Grain White1 muffin2.7g fiberMuffin, English, Whole Wheat1 muffin2.7g fiberSpanish Rice, Fat Added1 cup2.7g fiberSpanish Rice, no Added Fat1 cup2.7g fiberLo Mein1 cup2.6g fiberLo Mein, Meatless1 cup2.6g fiberRice, Brown, with Gravy, Fat Added1 cup2.6g fiberRoll, Mexican, Bolillo1 medium/regular/sandwich size roll2.6g fiberMuffin, Chocolate1 medium2.5g fiberPasta, cooked1 cup, cooked2.5g fiberRice, Brown and Wild, cooked, Fat Added1 cup, cooked2.5g fiberShrimp Creole, no Rice1 cup2.5g fiberFlavored Rice, Brown and Wild1 cup2.4g fiberFruit Smoothie1 cup2.4g fiberFruit Smoothie, with Whole Fruit and Dairy1 cup2.4g fiberFruit Smoothie, with Whole Fruit, Non-Dairy1 cup2.4g fiberPad Thai1 cup2.4g fiberPad Thai with Seafood1 cup2.4g fiberRice, Brown and Wild, cooked, no Added Fat1 cup, cooked2.4g fiberBread, Naan1 piece (1/4 of 10" dia)2.3g fiberMuffin, Chocolate Chip1 medium2.3g fiberMuffin, English, Oat Bran1 muffin2.3g fiberMuffin, Wheat1 medium2.3g fiberMuffin, Whole Grain1 medium2.3g fiberRoll, Pumpernickel1 medium/regular/sandwich size roll2.3g fiberBread, Whole Wheat, Made from Home Recipe or Purchased At Bakery1 small or thin/very thin slice2.2g fiberBread, Whole Wheat, Made from Home Recipe or Purchased At Bakery, Toasted1 small or thin/very thin slice2.2g fiberCouscous, Plain, cooked1 cup, cooked2.2g fiberFruit Smoothie Juice Drink, no Dairy1 cup2.2g fiberFruit Smoothie, Light1 cup2.2g fiberGumbo with Rice1 cup2.2g fiberGumbo, no Rice1 cup2.2g fiberMillet1 cup, cooked2.2g fiberRice, Fried1 cup2.2g fiberRoll, Gluten Free1 medium/regular/sandwich size roll2.2g fiberUpma1 cup, cooked2.2g fiberBread Stuffing1 cup, dry mix, prepared2.1g fiberCereal, Frosted Oats with Marshmallows1 cup2.1g fiberCereal, Oat Bunches1 cup2.1g fiberRoll, Rye1 medium/regular/sandwich size roll2.1g fiberSeafood Paella, Puerto Rican Style1 cup2.1g fiberDukboki or Tteokbokki, Korean1 cup2g fiberLo Mein, with Shrimp1 cup2g fiberPasta, Gluten Free1 cup, cooked2g fiberPudding, Bread1 cup2g fiberRice, Brown, cooked, Fat Added1 cup, cooked2g fiberRice, Brown, cooked, Made with Butter1 cup, cooked2g fiberRice, Brown, cooked, Made with Margarine1 cup, cooked2g fiberRice, Brown, cooked, no Added Fat1 cup, cooked2g fiberWhole wheat bread1 slice2g fiberBread, French or Vienna, Whole Wheat1 cup, crumbs1.9g fiberBread, Oat Bran1 large or thick slice1.9g fiberDressing with Oysters1 cup1.9g fiberFruit Smoothie Juice Drink, with Dairy1 cup1.9g fiberGrits, Instant, Made with Water, Fat Added1 cup, cooked1.9g fiberInjera, Ethiopian Bread1 cup, pieces1.9g fiberNoodles, cooked1 cup, cooked1.9g fiberRoll, White, Hoagie, Submarine1 medium (8" long)1.9g fiberShrimp Creole, with Rice1 cup1.9g fiberBeef Chow Mein or Chop Suey, no Noodles1 cup1.8g fiberBeef Stroganoff with Noodles1 cup1.8g fiberBibimbap, Korean1 cup1.8g fiberBread, Boston Brown1 slice1.8g fiberMuffin, Pumpkin1 medium1.8g fiberPork Chow Mein or Chop Suey, no Noodles1 cup1.8g fiberRice Noodles, cooked1 cup, cooked1.8g fiberRice, Fried, Meatless1 cup1.8g fiberRice, Fried, with Shrimp1 cup1.8g fiberShrimp Chow Mein or Chop Suey, no Noodles1 cup1.8g fiberSpanish Rice with Ground Beef1 cup1.8g fiberBeef and Noodles with Gravy1 cup1.7g fiberBread, Irish Soda1 slice1.7g fiberBread, Oat Bran, Toasted1 large or thick slice1.7g fiberBread, Wheat or Cracked Wheat1 large or thick slice1.7g fiberGrits1 cup, cooked1.7g fiberLamb or Mutton and Noodles with Gravy1 cup1.7g fiberPaella with Seafood1 cup1.7g fiberChicken or Turkey and Noodles with Gravy1 cup1.6g fiberMuffin, Bran with Fruit, Lowfat1 muffin (2-3/4" dia) (include Jenny's Cuisine)1.6g fiberRoll, Multigrain1 medium/regular/sandwich size roll1.6g fiberRoll, Wheat or Cracked Wheat1 medium/regular/sandwich size roll1.6g fiberRoll, Whole Wheat1 medium/regular/sandwich size roll1.6g fiberTortilla, Flour1 medium1.6g fiberAtole De Chocolate1 cup1.5g fiberBread, Whole Grain White1 slice, crust not eaten1.5g fiberBread, Whole Wheat, Toasted1 small or thin/very thin slice1.5g fiberCheese Quiche, Meatless1 piece (1/8 of 9" dia)1.5g fiberFruit Smoothie, Bottled1 cup1.5g fiberBread, Whole Wheat1 small or thin/very thin slice1.4g fiberMuffin1 medium1.4g fiberMuffin, Fruit1 medium1.4g fiberPaella1 cup1.4g fiberTortilla1 medium1.4g fiberLicuado or Batido1 cup1.3g fiberMuffin, Cheese1 medium1.3g fiberRoll, White, Hard1 medium/regular/sandwich size roll1.3g fiberShrimp and Noodles with Gravy1 cup1.3g fiberOat Milk1 cup1.2g fiberBread, White with Whole Wheat Swirl1 small or thin/very thin slice1g fiberBread, White with Whole Wheat Swirl, Toasted1 small or thin/very thin slice1g fiberRoll, Whole Grain White1 medium/regular/sandwich size roll1g fiberRoll, Whole Grain White, Hot Dog Bun1 hot dog bun1g fiberFish, Bass, Baked or Broiled, Coated1 cup0.4g fiberFish, Catfish, Baked or Broiled, Coated1 cup0.4g fiberFish, Cod, Baked or Broiled, Coated1 cup0.4g fiberFish, Flounder, Baked or Broiled, Coated1 cup0.4g fiberFish, Haddock, Baked or Broiled, Coated1 cup0.4g fiberFish, Mackerel, Baked or Broiled, Coated1 cup0.4g fiberFish, Perch, Baked or Broiled, Coated1 cup0.4g fiberFish, Pompano, Baked or Broiled, Coated1 cup0.4g fiberFish, Salmon, Baked or Broiled, Coated1 cup0.4g fiberFish, Tilapia, Baked or Broiled, Coated1 cup0.4g fiberFish, Trout, Baked or Broiled, Coated1 cup0.4g fiberFish, White, Mixed Species, Baked or Broiled1 cup0.4g fiberFish, Whiting, Baked or Broiled, Coated1 cup0.4g fiber
Nuts
34 foods
Almonds1 cup15.4g fiberAlmonds, Unroasted1 cup15.2g fiberAlmonds, Unsalted1 cup14.9g fiberAlmonds, Lightly Salted1 cup14.8g fiberAlmonds, Salted1 cup14.8g fiberAlmonds, Flavored1 cup14.7g fiberPistachio Nuts1 cup, without shell13.2g fiberHazelnuts1 cup13.1g fiberPeanuts, Boiled1 cup12.8g fiberPistachio Nuts, Unsalted1 cup, without shell12.8g fiberPistachio Nuts, Lightly Salted1 cup, without shell12.7g fiberPistachio Nuts, Salted1 cup, without shell12.7g fiberAlmond Paste1 cup, well packed10.9g fiberMacadamia Nuts1 cup10.6g fiberAlmonds, Honey Roasted1 cup10.3g fiberWalnuts, Excluding Honey Roasted1 cup6.2g fiberPecans1 cup5.8g fiberPecans, Unroasted1 cup5.8g fiberPecans, Salted1 cup5.6g fiberPecans, Unsalted1 cup5.6g fiberPine Nuts1 cup5g fiberWalnuts, Honey Roasted1 cup4.2g fiberCashews1 cup3.9g fiberCashews, Unroasted1 cup3.9g fiberPecans, Honey Roasted1 cup3.9g fiberCashews, Lightly Salted1 cup3.8g fiberCashews, Salted1 cup3.8g fiberCashews, Unsalted1 cup3.8g fiberAlmonds1 oz3.5g fiberPistachios1 oz2.9g fiberCashews, Honey Roasted1 cup2.6g fiberSoy Nut Butter1 tablespoon1.7g fiberChocolate Hazelnut Spread1 tablespoon1.1g fiberCashew Butter1 tablespoon0.5g fiber
Seeds
15 foods
Chia Seeds1 cup57.8g fiberFlax Seeds1 cup38.8g fiberSunflower Seeds1 cup, without shell16g fiberSunflower Seeds, Plain, Unsalted1 cup, without shell16g fiberSunflower Seeds, Plain, Salted1 cup, without shell15.8g fiberSunflower Seeds, Flavored1 cup, without shell15.3g fiberSesame Seeds1 cup14.8g fiberChia seeds2 tbsp9.8g fiberPumpkin Seeds1 cup, without shell9.4g fiberPumpkin Seeds, Unsalted1 cup, without shell9.4g fiberPumpkin Seeds, Salted1 cup, without shell9.2g fiberGround flaxseed2 tbsp5.6g fiberPumpkin seeds1 oz1.7g fiberTahini1 tablespoon1.3g fiberPoppy Seed Dressing1 cup0.7g fiber
Supplements
1 foods
Packaged
111 foods
Crisp, Berry1 cup12.5g fiberBran cereal1 cup10g fiberCobbler, Berry1 cup10g fiberNutrition Bar (Snickers Marathon Protein Bar)1 bar10g fiberCereal or Granola Bar (General Mills Fiber One Chewy Bar)1 bar9g fiberPie, Berry1 large slice9g fiberPot Pie, no Meat1 slice, any size7.4g fiberCrisp, Cherry1 cup7g fiberBlueberry Pie Filling1 cup6.8g fiberCrisp, Apple1 cup6.8g fiberCrisp, Peach1 cup6.8g fiberBarley1 cup, cooked6.3g fiberPie, Blueberry1 large slice6.3g fiberCereal or Granola Bar (Kashi Chewy)1 bar6g fiberDosa, with Filling1 medium5.9g fiberfrozen Yogurt Cone, Chocolate, Waffle Cone1 cone5.9g fiberCrackers, Woven Wheat, Reduced Fat1 small or medium single serving bag4.9g fiberCake or Cupcake, German Chocolate1 piece/slice, any size4.8g fiberPie, Cherry1 large slice4.8g fiberPie, Peach1 large slice4.8g fiberPie, Pecan1 large slice4.8g fiberCrackers, Butter, reduced sodium1 small or medium single serving bag4.7g fiberCrackers, Wheat, reduced sodium1 small or medium single serving bag4.7g fiberCobbler, Cherry1 cup4.5g fiberPie1 large slice4.5g fiberPie, Apple1 large slice4.5g fiberFrito Pie1 cup4.4g fiberCake, Fruit Cake1 piece/slice, any size4.3g fiberCobbler, Peach1 cup4.3g fiberPie, Pumpkin1 large slice4.3g fiberPretzels, Soft, Multigrain1 medium/regular4.3g fiberCake or Cupcake, Gluten Free1 piece/slice, any size4.2g fiberPot Pie, Beef1 slice, any size4.2g fiberPot Pie, Chicken1 slice, any size4.2g fiberCobbler, Apple1 cup4g fiberfrozen Yogurt, Chocolate1 cup4g fiberRipe Plantain Meat Pie, Puerto Rican Style1 piece (4" x 2" x 2")4g fiberCrackers, Wheat1 small or medium single serving bag3.9g fiberCrackers, Wheat, Flavored (Wheat Thins)1 small or medium single serving bag3.9g fiberCrackers, Wheat, Plain (Wheat Thins)1 small or medium single serving bag3.9g fiberCrackers, Woven Wheat1 small or medium single serving bag3.9g fiberPretzels, Soft, Gluten Free1 medium/regular3.8g fiberRhubarb1 cup3.8g fiberCake or Cupcake, Peanut Butter1 piece/slice, any size3.5g fiberCake or Cupcake, Black Forest1 piece/slice, any size3.4g fiberStrudel, Berry1 piece3.4g fiberPie, Strawberry1 slice, any size3.3g fiberPie, Sweet Potato1 large slice3.3g fiberShepherd's Pie1 slice, any size3.2g fiberCrackers, Cheese, Whole Grain1 small or medium single serving bag2.9g fiberWaffle, Whole Grain1 medium waffle2.9g fiberCake, Chocolate, Flourless1 piece/slice, any size2.8g fiberCheesecake, Chocolate1 piece/slice, any size2.8g fiberRoll, Sweet, no Frosting1 medium2.8g fiberSnack Mix, Plain (Chex Mix)1 cup2.8g fiberBean Chips1 small single serving bag2.7g fiberApple Pie Filling1 cup2.6g fiberCake or Cupcake, Coconut1 piece/slice, any size2.6g fiberMultigrain Chips (Sun Chips)1 small single serving bag2.5g fiberSweet Potato Chips1 small single serving bag2.5g fiberCake or Cupcake, Red Velvet1 piece/slice, any size2.4g fiberLadoo, Round Ball1 piece2.4g fiberPie, Custard1 slice, any size2.4g fiberCake or Cupcake, Chocolate, no Icing1 large piece/slice2.3g fiberCherry Pie Filling1 cup2.3g fiberCookie, Batter or Dough, raw1 cup2.3g fiberSherbet, all flavors1 cup2.3g fiberCake or Cupcake, Carrot1 piece/slice, any size2.2g fiberCake or Cupcake, Pumpkin1 piece/slice, any size2.2g fiberPan Dulce, with Fruit, no Frosting1 medium2.2g fiberRoll, Sweet, Cinnamon Bun, no Frosting1 medium2.2g fiberShrimp Chips1 cup2.2g fiberVegetable Chips1 small single serving bag2.2g fiberWaffle, Chocolate1 medium waffle2.2g fiberCake or Cupcake, Marble1 piece/slice, any size2.1g fiberDanish Pastry, with Fruit1 medium2.1g fiberRoll, Sweet, Frosted1 medium2.1g fiberWaffle, Fruit1 medium waffle2.1g fiberBaklava1 piece2g fiberCake or Cupcake, Banana1 piece/slice, any size2g fiberCroutons1 cup2g fiberPan Dulce1 medium2g fiberPan Dulce, with Sugar Topping1 medium2g fiberPretzels, Soft1 medium/regular2g fiberPretzels, Soft, Ready-To-Eat1 medium/regular2g fiberPretzels, Soft, Ready-To-Eat, Salted1 medium/regular2g fiberPretzels, Soft, Ready-To-Eat, Unsalted1 medium/regular2g fiberWaffle1 medium waffle2g fiberWaffle, Cinnamon1 medium waffle2g fiberCorn Nuts1 small single serving bag1.9g fiberRice Cake1 small or medium single serving bag1.9g fiberSnack Mix1 cup1.9g fiberWaffle, Plain1 medium waffle1.9g fiberBaby Toddler Cookie1 cup1.8g fiberBagel Chips1 small or medium single serving bag1.8g fiberCake or Cupcake, Apple1 piece/slice, any size1.8g fiberCake or Cupcake, Zucchini1 piece/slice, any size1.8g fiberFrench Toast, Whole Grain1 slice, any size1.8g fiberRoll, Sweet, with Fruit, Frosted1 medium1.8g fiberFrench Toast, School1 slice, any size1.7g fiberPan Dulce, no Topping1 medium1.7g fiberPancakes, Whole Grain, Reduced Fat1 medium pancake1.7g fiberPie, Coconut Cream1 slice, any size1.7g fiberPie, Lemon Meringue1 slice, any size1.7g fiberPie, Peanut Butter Cream1 slice, any size1.7g fiberPotato Chips, Reduced Fat1 small single serving bag1.7g fiberBread, Spanish Coffee1 piece1.6g fiberCake, Strawberry Shortcake1 piece/slice, any size1.6g fiberCrackers, Multigrain1 small or medium single serving bag1.6g fiberGelato, Chocolate1 cup1.6g fiberIce Cream, Chocolate1 cup1.6g fiber
Prepared meals
200 foods
Pinto Beans with Meat1 cup18.7g fiberBlack Beans with Meat1 cup18.2g fiberChili, Vegetarian1 cup15.3g fiberKidney Beans with Meat1 cup15.3g fiberMiso1 cup14.9g fiberMixed Seeds1 cup14.5g fiberTaco or Tostada Salad, Meatless with Sour Cream1 medium taco salad11.7g fiberTaco or Tostada Salad, Meatless1 medium taco salad11.5g fiberTrail Mix with Nuts1 cup11.1g fiberMixed Nuts1 cup10.5g fiberNuts1 cup10.5g fiberMixed Nuts, Unroasted1 cup10.2g fiberSoup, Bean1 cup10.2g fiberBrazil Nuts1 cup10g fiberSambar, Vegetable Stew1 cup9.9g fiberSoup, Split Pea1 cup9.7g fiberNatto1 cup9.5g fiberSoup, Lentil1 cup9.4g fiberTaco or Tostada Salad with Chicken and Sour Cream1 medium taco salad9.1g fiberTaco or Tostada Salad with Meat1 medium taco salad9.1g fiberTaco or Tostada Salad with Chicken1 medium taco salad9g fiberTaco or Tostada Salad with Meat and Sour Cream1 medium taco salad9g fiberTopping, Chocolate1 cup9g fiberTrail Mix1 cup9g fiberTrail Mix with Nuts and Fruit1 cup9g fiberSoup, Bean, with Meat1 cup8.9g fiberBeans and Franks1 cup8.6g fiberCoconut, Packaged1 cup8.4g fiberSoup, Split Pea, with Meat1 cup8.4g fiberRefried Beans with Meat1 cup8.3g fiberTrail Mix with Chocolate1 cup8.3g fiberChili with Meat, canned1 cup8.2g fiberLentil Curry1 cup8.2g fiberMixed Nuts, Honey Roasted1 cup8.2g fiberSoup, Lentil, with Meat1 cup8.2g fiberChili1 cup7.7g fiberChili with Chicken and Beans1 cup7.7g fiberChili with Meat and Beans1 cup7.7g fiberCoconut, Fresh1 cup7.7g fiberDried, Fruit1 cup7.7g fiberBeans and Rice, with Meat1 cup7.5g fiberSugar, Cinnamon1 cup7.4g fiberTopping, Nuts and Syrup1 cup7.4g fiberChestnuts1 cup7.3g fiberPasta with Sauce, Meatless, School Lunch1 cup7.3g fiberPasta, Whole Grain, with Tomato-Based Sauce and Added Vegetables, Home Recipe1 cup7.3g fiberPasta, Whole Grain, with Tomato-Based Sauce, Home Recipe1 cup7.3g fiberChili with Macaroni1 cup7.1g fiberPasta, Whole Grain, with Tomato-Based Sauce and Added Vegetables, Ready-To-Heat1 cup7g fiberPasta, Whole Grain, with Tomato-Based Sauce, Ready-To-Heat1 cup7g fiberSoup, Bean, canned1 cup6.9g fiberSoup, Bean, canned, reduced sodium1 cup6.9g fiberBurrito Bowl, with Beans1 cup6.8g fiberPasta with Tomato-Based Sauce and Beans or Lentils1 cup6.8g fiberPasta, Whole Grain, with Tomato-Based Sauce and Meat, Home Recipe1 cup6.8g fiberPasta, Whole Grain, with Tomato-Based Sauce and Meat, Ready-To-Heat1 cup6.8g fiberVegetable Sandwich On Wheat1 large6.8g fiberVegetable Sandwich On Wheat, with Cheese1 large6.7g fiberMeatball, Meatless1 cup6.6g fiberPotato, Baked, Peel Eaten, with Chili1 medium6.6g fiberPasta with Sauce and Meat, from School Lunch1 cup6.5g fiberSoup, Lentil, canned1 cup6.4g fiberSoup, Lentil, canned, reduced sodium1 cup6.4g fiberBurrito, with Beans, no Cheese1 cup6.1g fiberChili, White1 cup6.1g fiberVeggie Burger Patty, no Bun1 cup6.1g fiberChicken, Meatless1 cup6g fiberSweet Potato, Casserole or Mashed1 cup6g fiberTamale Casserole with Meat1 cup6g fiberBurrito, with Beans, Cheese1 cup5.9g fiberChicken Salad Sandwich On Wheat1 large5.7g fiberMushrooms, Stuffed1 cup5.7g fiberTuna Salad Sandwich On Wheat1 large5.7g fiberTuna Salad Sandwich On Wheat, with Cheese1 large5.7g fiberGreen Beans, cooked, Szechuan-Style1 cup5.6g fiberSpinach and Cheese Casserole1 cup5.6g fiberHot Dog, Vegetarian1 cup, sliced5.5g fiberBarbecue Beef Sandwich, On Wheat Bun1 large sandwich5.4g fiberBarbecue Chicken Sandwich, On Wheat Bun1 large sandwich5.4g fiberBarbecue Pork Sandwich, On Wheat Bun1 large sandwich5.4g fiberOlives, Stuffed1 cup5.4g fiberPotato, Baked, Peel Eaten, with Cheese1 medium5.4g fiberPotato, Baked, Peel Eaten, with Meat1 medium5.4g fiberStew, Vegetable1 cup5.4g fiberTaco, with Beans, no Cheese1 cup5.4g fiberTamale, no Meat1 cup5.4g fiberEnchilada, no Meat1 cup5.3g fiberStewed Potatoes1 cup5.3g fiberStuffed Grape Leaves with Lamb and Rice1 cup5.3g fiberCherries, Maraschino1 cup5.1g fiberMacaroni or Noodles with Cheese, Whole Grain1 cup5.1g fiberMayonnaise, fat-free1 cup5.1g fiberPea Salad with Cheese1 cup5.1g fiberPotato, Hash Brown, from School Lunch1 cup5.1g fiberItalian Sandwich On Wheat1 large5g fiberMultiple Meat Sandwich On Wheat, with Cheese1 large5g fiberPotato, Baked, Peel Not Eaten, with Chili1 medium5g fiberStuffed Grape Leaves with Beef and Rice1 cup5g fiberTaco, Corn Tortilla, with Beans, Cheese1 cup5g fiberBologna Sandwich On Wheat1 large4.9g fiberBologna Sandwich On Wheat, with Cheese1 large4.9g fiberCorned Beef Sandwich On Wheat1 large4.9g fiberCorned Beef Sandwich On Wheat, with Cheese1 large4.9g fiberEgg Salad Sandwich On Wheat1 large4.9g fiberEgg Sandwich On Wheat Bread1 large4.9g fiberEgg Sandwich On Wheat Bread, with Cheese1 large4.9g fiberEgg Sandwich On Wheat Bread, with Meat1 large4.9g fiberHam Sandwich On Wheat1 large4.9g fiberHam Sandwich On Wheat, with Cheese1 large4.9g fiberPupusa, Cheese Only1 cup4.9g fiberRoast Beef Sandwich On Wheat1 large4.9g fiberRoast Beef Sandwich On Wheat, with Cheese1 large4.9g fiberSalami Sandwich On Wheat1 large4.9g fiberSalami Sandwich On Wheat, with Cheese1 large4.9g fiberSteak Sandwich or Sub On Wheat1 large4.9g fiberTurkey Sandwich On Wheat1 large4.9g fiberTurkey Sandwich On Wheat, with Cheese1 large4.9g fiberCheese Steak Sandwich or Sub On Wheat1 large4.8g fiberMultiple Meat Sandwich On Wheat1 large4.8g fiberOatmeal, Multigrain1 cup, cooked4.8g fiberPork and Vegetables, Hawaiian Style1 cup4.8g fiberStewed Potatoes with Tomatoes1 cup4.8g fiberSalsa Verde or Salsa, Green1 cup4.7g fiberSpaghetti Sauce1 cup4.7g fiberSpaghetti Sauce, reduced sodium1 cup4.7g fiberOatmeal, Instant, Fruit Flavored, Fat Added1 cup, cooked4.6g fiberOatmeal, Instant, Plain, Made with Milk1 cup, cooked4.6g fiberOatmeal, Instant, Plain, Made with Water1 cup, cooked4.6g fiberOatmeal, Reduced Sugar1 cup, cooked4.6g fiberTaco, Cheese Only1 cup4.6g fiberPasta with Tomato-Based Sauce, Home Recipe1 cup4.5g fiberPasta with Tomato-Based Sauce, Ready-To-Heat1 cup4.5g fiberEggplant with Cheese and Tomato Sauce1 cup4.4g fiberGreen Bean Casserole1 cup4.4g fiberLentil Curry with Rice1 cup4.4g fiberPimiento1 cup4.4g fiberPupusa, Meat1 cup4.4g fiberSoup1 cup4.4g fiberSoup, Mulligatawany1 cup4.4g fiberSpaghetti Sauce with Added Vegetables1 cup4.4g fiberBroccoli Casserole with Noodles1 cup4.3g fiberBroccoli Casserole with Rice1 cup4.3g fiberHaupia1 cup4.3g fiberOatmeal, Instant, Maple Flavored, Fat Added1 cup, cooked4.3g fiberPasta with Tomato-Based Sauce and Cheese1 cup4.3g fiberPotato, Mashed, Ready-To-Heat, with Cheese1 cup4.3g fiberVegetable Curry1 cup4.3g fiberSoup, Peanut1 cup4.2g fiberOatmeal1 cup, cooked4.1g fiberTaco, Flour Tortilla, with Beans, Cheese1 cup4.1g fiberTaco, Meat, with Beans, no Cheese1 cup4.1g fiberTamale1 cup4.1g fiberTamale, Beef1 cup4.1g fiberTamale, Chicken1 cup4.1g fiberTamale, Pork1 cup4.1g fiberCherries, Dried1 cup4g fiberFried Seafood Sandwich1 large sandwich4g fiberMilk Shake, Bottled, Chocolate1 cup4g fiberPasta with Sauce1 cup4g fiberTaquito, Beef or Pork1 cup4g fiberTaquito, Cheese Only1 cup4g fiberTaquito, Chicken1 cup4g fiberVegetable Sandwich On White1 large4g fiberAmbrosia1 cup3.9g fiberCarrots, raw, Salad with Apples1 cup3.9g fiberEnchilada1 cup3.9g fiberEnchilada, Beef1 cup3.9g fiberEnchilada, Chicken1 cup3.9g fiberEnchilada, Pork1 cup3.9g fiberLasagna, Meatless1 piece (1/6 of 8" square, approx 2-1/2" x 4")3.9g fiberSpaghetti Sauce with Meat1 cup3.9g fiberSpaghetti Sauce with Poultry1 cup3.9g fiberSpaghetti Sauce with Seafood1 cup3.9g fiberSpaghetti Sauce, fat-free1 cup3.9g fiberVegetable Sandwich On White, with Cheese1 large3.9g fiberBurrito, with Beans and Rice, Cheese1 cup3.8g fiberEggplant Parmesan Casserole, Regular1 cup3.8g fiberLasagna with Meat, canned1 cup3.8g fiberPotato, Baked, Peel Not Eaten, with Cheese1 medium3.8g fiberPotato, Baked, Peel Not Eaten, with Meat1 medium3.8g fiberPuerto Rican Seasoning with Ham1 cup3.8g fiberTaco, Corn Tortilla, Beef, with Beans1 cup3.8g fiberTaco, Corn Tortilla, Chicken, with Beans1 cup3.8g fiberTaco, Corn Tortilla, Pork, with Beans1 cup3.8g fiberAsian Stir Fry Vegetables, cooked, Fat Added1 cup3.7g fiberSoup, Minestrone1 cup3.7g fiberSoup, Pumpkin1 cup3.7g fiberChilaquiles1 cup3.6g fiberCrab Cake Sandwich1 large sandwich3.6g fiberGarlic, raw1 cup3.6g fiberSalmon Cake Sandwich1 large sandwich3.6g fiberSeafood Salad Sandwich1 large sandwich3.6g fiberCherries, canned1 cup3.5g fiberPasta with Vegetables, no Sauce or Dressing1 cup3.5g fiberPizza, Cheese, Whole Wheat Thick Crust1 piece, small pizza3.5g fiberBeef Curry1 cup3.4g fiberChicken Curry1 cup3.4g fiberFish Curry1 cup3.4g fiberVegetables, Stew Type, cooked, no Added Fat1 cup3.4g fiberBiscayne Codfish, Puerto Rican Style1 cup3.3g fiber