the food chart

Food Charts

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Health Nutrition


Fiber Food Chart

A balanced healthy diet - eat less fat, more fruit, vegetables and fiber.

How much fiber is enough? Dietary Reference Intakes recommends that adults should consume a daily total of 20-31g fiber (depends on your age group). For those who suffer from chronic constipation, high-fiber diet may be a good idea. It is important that you get your fiber naturally from high-fiber whole-foods rather than from supplements. The fiber food chart below provides a list of foods that are rich in fiber.

Food / 100g Fiber (g)
Barley, pearled, raw 15.6
Oat bran, raw
15.43
Coconut meat 9.11
Avocados, California
6.7
Raspberries
6.5
Avocados, Florida
5.64
Blackberries
5.28
Asian pears
3.6
Endive
3.2
Pineapple, all varieties
3.14
Pears
3.07
Carrots 2.82
Lemons, without peel
2.76
Carambola, (starfruit)
2.75
Broccoli
2.61
Kiwi fruit, (chinese gooseberries)
2.61
Bananas
2.6
Cabbage
2.57
Cauliflower
2.5
Blueberries
2.41
Apples
2.39
Oranges 2.39
Spinach
2.33
Plantains
2.28
Lettuce
2.14
Peppers, sweet, red
2.08
Cherries, sweet
2.06
Tomatillos
2.03
Apricots
2.0
Strawberries 1.88
Mung beans, sprouted
1.83
Alfalfa seeds, sprouted
1.82
Papayas
1.81
Mangos
1.79
Tangerines, (mandarin oranges)
1.79
Nectarines
1.69
Onions 1.69
Peppers, sweet, green
1.68
Plums
1.67
Artichokes (Jerusalem)
1.6
Celery
1.58
Peppers, hot chili, green 1.56
Peppers, hot chili, red 1.56
Peaches 1.53
Rice, white, long-grain, regular
1.3
Apples, without skin
1.27
Tomatoes, red, ripe
1.22
Grapefruit
1.1
Squash, summer, all varieties
1.06
Grapes, red or green
0.88
Melons, cantaloupe
0.88
Melons, honeydew
0.82
Cucumber, peeled
0.71
Watermelon 0.39