Read about the healthiest high fiber foods here.
Recommendations for Fiber (g/day)
| Life Stage | Age | Men (AI) | Men (UL) | Women (AI) | Women (UL) |
|---|---|---|---|---|---|
| Infants | 0-6 months | * | – | * | – |
| Infants | 6-12 months | * | – | * | – |
| Children | 1-3 years | 19 | – | 19 | – |
| Children | 4-8 years | 25 | – | 25 | – |
| Children | 9-13 years | 31 | – | 26 | – |
| Adolescents | 14-18 years | 38 | – | 26 | – |
| Adults | 19-50 years | 38 | – | 25 | – |
| Adults | 51-70 years | 38 | – | 25 | – |
| Adults | > 70 years | 38 | – | 25 | – |
| Pregnancy | 14-18 years | – | – | 28 | – |
| Pregnancy | 19-50 years | – | – | 28 | – |
| Breast-feeding | 14-18 years | – | – | 29 | – |
| Breast-feeding | 19-50 years | – | – | 29 | – |
For Table Legend & Data Sources Information click here.
Best food sources of Fiber
| Food | Serving | Amount of Fiber (g) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Chia seeds | 1 oz (28g) | 10.6 | 35.3 | Excellent | 42.4 | Excellent |
| Navy beans, cooked | 1/2 cup (91g) | 9.6 | 31.8 | Excellent | 38.2 | Excellent |
| Lentils, cooked | 1/2 cup (99g) | 7.8 | 26 | Excellent | 31.2 | Excellent |
| Pinto beans, cooked | 1/2 cup (85,5g) | 7.7 | 25.7 | Excellent | 30.8 | Excellent |
| Passionfruit | 4 medium (72g) | 7.6 | 25.3 | Excellent | 30.4 | Excellent |
| Flaxseed | 1 oz (28g) | 7.6 | 25.3 | Excellent | 30.4 | Excellent |
| Black beans, cooked | 1/2 cup (86g) | 7.5 | 25 | Excellent | 30 | Excellent |
| Adzuki beans, cooked | 1/2 cup (100g) | 7.3 | 24.3 | Excellent | 29.2 | Excellent |
| Artichokes, cooked | 1/2 cup (84g) | 7.2 | 24 | Excellent | 28.8 | Excellent |
| Avocado | small (100g) | 6.7 | 22.3 | Excellent | 26.8 | Excellent |
| Lima beans, cooked | 1/2 cup (94g) | 6.6 | 22 | Excellent | 26.4 | Excellent |
| Kidney beans, cooked | 1/2 cup (88,5g) | 6.6 | 21.8 | Excellent | 26.2 | Excellent |
| Chickpeas, cooked | 1/2 cup (82g) | 6.3 | 20.8 | Excellent | 25 | Excellent |
| Pear | medium (178g) | 6 | 20 | Excellent | 24 | Excellent |
| Poppy seeds | 1 oz (28g) | 5.5 | 18.3 | Good | 22 | Excellent |
| Soybeans, cooked | 1/2 cup (86g) | 5.2 | 17.2 | Good | 20.6 | Excellent |
| Coconut meat | 2 oz (56g) | 5 | 16.7 | Good | 20 | Excellent |
| Turnip greens | 1 cup (144g) | 5 | 16.7 | Good | 20 | Excellent |
| Green peas, cooked | 1/2 cup (80g) | 4.4 | 14.7 | Good | 17.6 | Good |
| Bulgur, cooked | 1/2 cup (91g) | 4.1 | 13.7 | Good | 16.4 | Good |
| Raspberries | 1/2 cup (61,5g) | 4 | 13.3 | Good | 16 | Good |
| Blackberries | 1/2 cup (72g) | 3.8 | 12.7 | Good | 15.3 | Good |
| Spelt, cooked | 1/2 cup (97g) | 3.8 | 12.7 | Good | 15.2 | Good |
| Pomegranate arils | 1/2 cup (87g) | 3.5 | 11.7 | Good | 14 | Good |
| Boysenberries | 1/2 cup (66g) | 3.5 | 11.7 | Good | 14 | Good |
| Almonds | 1 oz (28g) | 3.4 | 11.2 | Good | 13.4 | Good |
| Sesame seeds | 1 oz (28g) | 3.3 | 11 | Good | 13.2 | Good |
| Banana | medium (118g) | 3 | 10 | – | 12 | Good |
| Barley, cooked | 1/2 cup (78,5g) | 3 | 10 | – | 12 | Good |
| Lemon | 1 oz (28g) | 3 | 10 | – | 12 | Good |
| Apple | medium (120g) | 2.9 | 9.7 | – | 11.6 | Good |
| Pistachios | 1 oz (28g) | 2.9 | 9.7 | – | 11.6 | Good |
| Blackcurrants | 1/2 cup (56g) | 2.8 | 9.3 | – | 11.2 | Good |
| Parsnip, cooked | 1/2 cup (78g) | 2.8 | 9.3 | – | 11.2 | Good |
| Hazelnuts | 1 oz (28g) | 2.7 | 9.1 | – | 10.9 | Good |
| Pecans | 1 oz (28g) | 2.7 | 9 | – | 10.8 | Good |
| Collards, cooked | 1/2 cup (95g) | 2.7 | 8.8 | – | 10.6 | Good |
| Blood orange | medium (121g) | 2.6 | 8.8 | – | 10.5 | Good |
| Orange | medium (121g) | 2.6 | 8.8 | – | 10.5 | Good |
| Amaranth, cooked | 1/2 cup (123g) | 2.6 | 8.7 | – | 10.4 | Good |
| Broccoli florets, cooked | 1/2 cup (78g) | 2.6 | 8.7 | – | 10.4 | Good |
| Coconut water | 1 cup (240g) | 2.6 | 8.7 | – | 10.4 | Good |
| Kiwifruit skin on | 1 medium (76g) | 2.6 | 8.7 | – | 10.4 | Good |
| Quinoa, cooked | 1/2 cup (92,5g) | 2.6 | 8.7 | – | 10.4 | Good |
| Sweet potato, cooked | 1/2 cup (100g) | 2.5 | 8.3 | – | 10 | – |
| Macadamia | 1 oz (28g) | 2.4 | 8 | – | 9.6 | – |
| Sunflower seeds | 1 oz (28g) | 2.4 | 8 | – | 9.6 | – |
| Cranberries | 1/2 cup (50g) | 2.3 | 7.7 | – | 9.2 | – |
| Buckwheat, cooked | 1/2 cup (84g) | 2.3 | 7.5 | – | 9 | – |
| Peach | medium (150g) | 2.2 | 7.3 | – | 8.8 | – |
| Brazil nuts | 1 oz (28g) | 2.1 | 7 | – | 8.4 | – |
| Brussels sprouts, cooked | 1/2 cup (78g) | 2 | 6.7 | – | 8 | – |
| Red cabbage | 1/2 cup (75g) | 2 | 6.7 | – | 8 | – |
| Corn, cooked | 1/2 cup (82g) | 2 | 6.7 | – | 8 | – |
| Grapefruit | medium (123g) | 2 | 6.7 | – | 8 | – |
| Oats, cooked | 1/2 cup (117g) | 2 | 6.7 | – | 8 | – |
| Persimmon | 2 medium (50g) | 2 | 6.7 | – | 8 | – |
| Green beans, cooked | 1/2 cup (62,5g) | 2 | 6.7 | – | 8 | – |
| Bread, mulitgrain | 1 slice (26g) | 1.9 | 6.3 | – | 7.6 | – |
| Currants, dried | 1 oz (28g) | 1.9 | 6.3 | – | 7.6 | – |
| Dandelion greens | 1 cup (55g) | 1.9 | 6.3 | – | 7.6 | – |
| Figs | 1 large (64g) | 1.9 | 6.3 | – | 7.6 | – |
| Walnuts | 1 oz (28g) | 1.9 | 6.3 | – | 7.6 | – |
| Rye | 1 slice (32g) | 1.9 | 6.3 | – | 7.6 | – |
| Dates, pitted | 1 oz (28g) | 1.9 | 6.2 | – | 7.5 | – |
| Asparagus, cooked | 1/2 cup (90g) | 1.8 | 6 | – | 7.2 | – |
| Blueberries | 1/2 cup (74g) | 1.8 | 6 | – | 7.2 | – |
| Mung bean sprouts | 1 cup (100g) | 1.8 | 6 | – | 7.2 | – |
| Plum | 2 medium (132g) | 1.8 | 6 | – | 7.2 | – |
| Spinach, cooked | 1/2 cup (90g) | 1.8 | 6 | – | 7.2 | – |
| Brown rice, cooked | 1/2 cup (97,5g) | 1.8 | 5.8 | – | 7 | – |
| Beetroot, cooked | 1/2 cup (85g) | 1.7 | 5.7 | – | 6.8 | – |
| Carrot | 1 medium (61g) | 1.7 | 5.7 | – | 6.8 | – |
| Cocoa powder | 1 tsp (5g) | 1.7 | 5.5 | – | 6.6 | – |
| Bell pepper red | small (74g) | 1.6 | 5.3 | – | 6.4 | – |
| Peanuts | 1 oz (28g) | 1.6 | 5.3 | – | 6.4 | – |
| Radish | 4 medium (100g) | 1.6 | 5.3 | – | 6.4 | – |
| Mango | 1/2 cup (82,5g) | 1.5 | 5 | – | 6 | – |
| Mushrooms, shiitake, cooked | 1/2 cup (72,5g) | 1.5 | 5 | – | 6 | – |
| Soy milk | 1 cup (250g) | 1.5 | 5 | – | 6 | – |
| Tomato | 1 medium (123g) | 1.5 | 5 | – | 6 | – |
| Wild rice, cooked | 1/2 cup (82g) | 1.5 | 5 | – | 6 | – |
| Strawberries | 1/2 cup (72g) | 1.4 | 4.8 | – | 5.8 | – |
| Apricot | 2 apricots (70g) | 1.4 | 4.7 | – | 5.6 | – |
| Beet greens | 1 cup (38g) | 1.4 | 4.7 | – | 5.6 | – |
| Cauliflower, cooked | 1/2 cup (62g) | 1.4 | 4.7 | – | 5.6 | – |
| Green cabbage, cooked | 1/2 cup (75g) | 1.4 | 4.7 | – | 5.6 | – |
| Potato, cooked | 1/2 cup (78g) | 1.4 | 4.7 | – | 5.6 | – |
| Whole wheat, cooked | 1/2 cup (50g) | 1.4 | 4.7 | – | 5.6 | – |
| Chestnuts | 1 oz (28g) | 1.4 | 4.7 | – | 5.6 | – |
| Fennel | 1/2 cup (43,5g) | 1.4 | 4.5 | – | 5.4 | – |
| Pumpkin, cooked | 1/2 cup (122,5g) | 1.4 | 4.5 | – | 5.4 | – |
| Green bell pepper | 1 small (74g) | 1.3 | 4.3 | – | 5.2 | – |
| Kale, cooked | 1/2 cup (65g) | 1.3 | 4.3 | – | 5.2 | – |
| Eggplant, cooked | 1/2 cup (50g) | 1.3 | 4.2 | – | 5 | – |
| Lychees | 1/2 cup (95g) | 1.3 | 4.2 | – | 5 | – |
| Papaya | 1/2 cup (70g) | 1.3 | 4.2 | – | 5 | – |
| Squash, cooked | 1/2 cup (90g) | 1.3 | 4.2 | – | 5 | – |
| Sour cherries, pitted | 1/2 cup (77,5g) | 1.2 | 4.1 | – | 5 | – |
| Jackfruit | 1/2 cup (82,5g) | 1.2 | 4.1 | – | 5 | – |
For Table Legend & Data Sources Information click here.
