Fiber in Food - 3 g per serving

Fiber in food

Fiber in Food

What foods to choose

Here is a list of foods and portions that have about 3 grams of fiber. Keep in mind that the purpose of this list is to help put you in the picture regarding fiber, not to create any kind of rigid rule regarding your eating habits.

Choose 8 or 9 selections from this list each day, and you will be sure to get enough fiber in your diet. If you eat three meals a day, try having 3 selections with each meal. If you add a couple of snacks, then have 2 selections with each meal and 1-2 selections with each snack.

This list includes mostly unprocessed foods. You can check the package label for the fiber in food that you purchase such as breakfast cereals and boxed meals that you use.

Dairy foods, meats, oils and sugars are missing from this list because they do not contribute fiber to your diet unless it is added during processing.

Fruits with about 3 grams of fiber

One medium apple with the peel.

One quarter of a fresh avocado (no peel)

 One fresh, whole banana (no peel)

¾ cup fresh blueberries

¼ cup cantaloupe

¾ cup sweet cherries

½ cup raw chopped cranberries

¾ grapefruit (no peel) 

1-1/2 cups grapes

1 medium orange (no peel)

½ fresh pear

11/2 cups raw pineapple (no peel)

6 dried prunes

¼ cup raisins

½ cup fresh raspberries

1-1/2 cups fresh strawberries

Vegetables & Legumes with about 3 grams of fiber

½ artichoke (boiled)

1/3-cup artichoke hearts (boiled)

¾ cup asparagus

¾ cup green beans

¼ cup cooked kidney beans, black beans or navy beans

¾ cups beets (boiled, sliced)

1-1/2 cups raw broccoli

½ cup broccoli (boiled, chopped)

¾ cup Brussels sprouts (cooked)

¾ cup cabbage (raw, shredded)

¼ cup carrots (raw or cooked)

¾ cup cooked cauliflower

¾ cup diced celery

¾ cup corn

¼ cup cooked lentils

1-1/2 cups Romaine lettuce

3 cups iceberg lettuce

¾ cups mushrooms (cooked)

¼ cup onions (raw)

½ cup green peas (cooked)

1 baked medium baked potato with skin (3 without skin)

1/3-cup sauerkraut

½ cup winter squash (baked)

½ cup sweet potato (baked, peeled)

1 large ripe tomato

15 cherry tomatoes

¾ cups turnips (cooked)

Grains with about 3 grams of fiber

1 slice whole-wheat bread

1/2 whole-grain bagel

1 whole-wheat English muffin

½ cup cooked barley

1/3 cup cooked bulgur

¾ cups cooked brown rice

1/3 cup dry cornmeal

2 T. dark rye flour

3 T. wheat germ

¼ cup whole-wheat flour

¾ cup cooked oatmeal

½ cup cooked whole wheat or tri-color pasta

3 cups air-popped popcorn

Nuts and seeds with about 3 grams of fiber

3 T. almonds

¼ cup Brazil nuts

¾ cups cashew

1 T. flax seed

2 T. hazelnuts (filberts)

¼ cup Macadamia nuts

¼ cup peanuts

¼ cup pecans

¼ cup pistachios

6 T. pumpkin seeds

3 T. sesame seeds

¼ cup sunflower seeds

6 T. walnuts

Click here to go from Fiber in Food page to Carbohydrates page.

Bright Hope Kids

Bright Hope International brings hope to those living on less than $1 a day.

Click on this link to help feed the hungry children of the world.

Every little bit you can give will help these kids toward a healthy future. Thank you in advance for you kindness and generosity.

Sign up to receive emails of my blog

Healthy Eating Blog

�ª Grab this Headline Animator

Enter your email address:

Delivered by FeedBurner

Most Recent Articles

  1. Healthy Eating Fats - Everything you need to know about this nutrient category

    Feb 20, 17 12:05 PM

    Healthy Eating Fats defines all of the different types of fats and helps you understand how they should fit into your healthy eating approach.

    Read More

  2. Other Names for MSG

    Feb 17, 17 12:19 PM

    A discussion of other names for msg, including a printable list that you can use when reading the food labels of the foods you buy.

    Read More

  3. What do vegetarians eat? It's more than "rabbit food!"

    Feb 16, 17 09:29 AM

    An answer to the question, what do vegetarians eat, including different types of vegetarianism and recipe ideas.

    Read More

Have a question about eating healthy?

Get answers to your healthy eating questions.