Fiber Foods Guide

How to Read This Chart

🟢 = Mostly Soluble Fiber Supports gut health, blood sugar balance, and cholesterol

🔵 = Mostly Insoluble Fiber Supports digestion and regularity

🟢🔵 = Mixed Fiber Contains meaningful amounts of both

Most whole foods contain both types of fiber. Labels reflect the dominant type.

🥬 VEGETABLES

  • Artichoke Hearts (1/2 cup) – 4.8g 🟢🔵

  • Asparagus (1 cup) – 2.8g 🟢🔵

  • Beets (1 cup) 3.5g– 🟢🔵

  • Broccoli (1 cup) – 2.2g 🟢🔵

  • Brussels Sprouts (1 cup) – 4g 🟢🔵

  • Carrots (1 cup) – 5.5g 🟢🔵

  • Cauliflower (1 cup) – 2g 🔵

  • Collard Greens (1 cup) – 4g🔵

  • Eggplant (1 cup) – 2.5g 🟢🔵

  • Kale (1 cup) – 0.7g 🔵

  • Parsnips (1 cup) – 6.5g 🟢🔵

  • Pumpkin (1 cup) – 2.7g 🟢🔵

  • Radishes (1 cup) – 2g🔵

  • Snow Peas (1 cup) – 1.6g 🔵

  • Spinach (3.5 oz) – 2g 🔵

  • White Mushrooms (1 cup) – 1g🔵

  • Zucchini (1 cup) – 2g 🔵

🍓 FRUITS

  • Apples (1 medium fruit) – 4.7g 🟢🔵

  • Avocado (1/2 large) – 6.7 g 🟢🔵

  • Banana (1 medium fruit) – ~3g 🟢

  • Blackberries (1 cup) – 8g 🟢🔵

  • Blueberries (1/2 cup) – 2g 🟢🔵

  • Figs (1 small) – 1.2g 🟢🔵

  • Grapefruit (1 cup) – 2g 🟢

  • Kiwis (1 fruit) – 2.1g 🟢🔵

  • Lemons (1/2 fruit) – 1g 🟢

  • Limes (1/2 fruit) – 1g 🟢

  • Oranges (1 medium fruit) – 2g 🟢🔵

  • Peaches (1 small fruit) – 1.9g 🟢🔵

  • Pears (1 medium fruit) – 5.5g 🟢🔵

  • Plums (1 small fruit) – 3.4g 🟢

  • Prunes (5 fruits) – 3.4g 🟢

  • Raspberries (1 cup) – 8g 🟢🔵

  • Strawberries (1/2 cup) – 2g🟢🔵

🌾 GRAINS & STARCHES

  • Acorn Squash (1 cup) – 9g 🟢🔵

  • Barley (1 cup) – 6g 🟢

  • Bulgar (1 cup) – 8.2g 🟢🔵

  • Butternut Squash (1/2 cup) – 2g 🟢🔵

  • Honey Squash (1/2 cup) – 3.3g 🟢🔵

  • Oats (1 cup) – 6g 🟢

  • Quinoa (1 cup) – 5g 🟢🔵

  • Russet Potatoes (1 medium) – 1.9g 🔵

  • Sourdough Bread (100g) – 1.9g 🔵

  • Spaghetti Squash (1 cup) – 2.2g 🔵

  • Sweet Potatoes (1 large) – 4g 🟢🔵

  • Yukon Gold Potatoes (1 small) – 2g 🔵

🫘 LEGUMES

  • Black Beans (1/2 cup) – 8.3g 🟢🔵

  • Chickpeas (1 cup) – 9.6g 🟢🔵

  • Edamame (1 cup) – 8g 🟢🔵

  • Green Peas (1/2 cup) – 3.6g 🟢🔵

  • Kidney Beans (1/2 cup) – 6.7g 🟢🔵

  • Lentils (1 cup) – 15.6g 🟢🔵

  • Navy Beans (1/2 cup) – 9.6g 🟢🔵

  • Pinto Beans (1 cup) – 15g 🟢🔵

  • Split Peas (1 cup) – 1.6g 🟢🔵

🌰 NUTS, SEEDS & FIBER BOOSTERS

  • Almonds (24) – 3.5g 🔵

  • Chia Seeds (1 Tbsp) – 8g 🟢🔵

  • Flax Seed (3 Tbsp) – 8g 🟢🔵

  • Peanut Butter (2 Tbsp) – 3g 🔵

  • Pistachios (1/4 cup) – 2.3g 🔵

  • Psyllium Husk – 🟢

  • Walnuts (14 halves) – 1.9g 🔵

Fiber amounts are approximate and may vary based on preparation, ripeness, and portion size.