Track Your Fiber Intake

Many health experts recommend aiming for around 25–40 grams of fiber a day, depending on age and gender. Most Americans don’t get nearly enough fiber, and fall short of the recommended daily amount. Getting more fiber starts with knowing where you’re at now. Print out our Weekly Fiber Tracker, and keep track of how much fiber you’re getting each day for one week.
 

Understanding your current intake can help you take simple, intentional steps. Use the list below as a helpful guide to plan fiber-filled meals and snacks throughout your week—and to make filling out your tracker even easier.

Fiber Content

Beans and Legumes

Black beans, cooked, 1 cup (185 g):

Black-eyed peas, fresh, ¼ cup (45 g):

Chickpeas (garbanzo beans), cooked, 1 cup (164 g):         

Edamame (soybeans), cooked, 1 cup (160 g):

Great Northern beans, cooked, 1 cup (177 g):

Kidney beans, cooked, 1 cup (177 g):

Lentils, cooked, 1 cup (198 g):

Lima beans, cooked, 1 cup (188 g):

Navy beans, cooked, 1 cup (182 g):

Peanuts, 1 cup (146 g):

Pinto beans, cooked, 1 cup (171 g): 

Snow peas, fresh, 1⅓ cup (85 g):                     

Split peas, cooked, 1 cup (196 g):

15.4 g

5.0 g

12.5 g

8.0 g

12.4 g

13.1 g

15.6 g

13.2 g

19.1 g

12.4 g

15.4 g

2.04 g

16.3 g

Fruits

Apple with skin, 1 large (about 215 g):
Apricot, fresh, 1 cup (155 g):
Asian pear, 1 medium (122 g):
Avocado, 1 cup (146 g):
Banana, 1 medium (118 g):
Blackberries, 1 cup (144 g):
Blueberries, 1 cup (148 g):
Cantaloupe, 1 cup diced (156 g):
Cherries, 1 cup (138 g):
Tomatoes, 1 medium (123 g):
Coconut, 1 cup (80 g):
Cranberries, 1 cup (100 g):
Dates, Medjool, 1 fruit pitted, (24 g):
Figs, dried, 1 cup (149 g):                         
Gooseberries, raw, 1 cup (150 g):                     
Grapes, 1 cup (92 g):                             
Grapefruit, ½ fruit (123 g):                         
Guava, 1 cup (165 g):                         
Jackfruit, raw, 1 cup sliced (165 g):                     
Kiwi, green, 1 fruit (75 g):                         
Mandarine orange, 1 medium (88 g):                    
Mango, 1 cup sliced (165g):                         
Mulberries, raw, 1 cup (140g):                     
Nectarine, 1 medium (142g):                         
Olives, canned, 1 tablespoon (8.4 g):                 
Orange, with peel, 1 cup (170 g):                    
Passion fruit, 1 cup (236 g):                         
Papaya, 1 fruit (330 g):                         
Pear with skin, 1 fruit (180 g):                     
Persimmon, 1 fruit, (170 g):                         
Pineapple, 1 cup (165 g):                         
Plum, 1 fruit (75 g):                             
Pomegranate, 1 cup (175 g):                         
Prunes or dried plum, 1 cup (160 g):                     
Prickly pear, raw, 1 cup (149 g):                     
Raspberries, 1 cup (123g):                         
Starfruit (carambola), 1 cup (132 g):                     
Strawberries, 1 cup (166g):                         
Sun-dried tomatoes, 1 cup (54g):                      
Tangerine, 1 fruit (109 g):                         
Watermelon, 1 cup diced (155g):                     

5.16 g

3.1 g

9.78 g

6.7 g

3.07 g

7.63 g

3.55 g

1.4 g

2.9 g

1.48 g

7.2 g

3.6 g

1.61 g

14.6 g
6.45 g
0.828 g
1.97 g
8.91 g
2.48 g
2.25 g
1.58 g
2.64 g
2.38 g
2.41 g
0.134 g
7.65 g
24.5 g
5.61 g
5.58 g
6.12 g
1.48 g
1.05 g
7.0 g
11.4 g
5.36 g
8.0 g
3.7 g
3.32 g
6.64 g
1.96 g
0.62 g

Nuts and Seeds

Almonds, 1 cup (143 g):                         
Brazil nuts, 1 cup (133 g):                        
Chestnuts, unpeeled, 1 ounce (28.35 g):                
Chia seeds, 1 ounce cup (28.35 g):                     
Flaxseeds, 1 cup (168 g):                         
Hazelnuts, 1 cup (135 g):                         
Hempseeds, 3 tablespoons (30 g):                     
Macadamia nuts, 1 ounce (28.35 g):                     
Pecans, 1 ounce (28.35 g):                         
Pine nuts, ¼ cup (30 g):                         
Pistachios, 1 ounce (28.35 g):                     
Pumpkin seeds, 1 ounce (15 g):                     
Sesame seeds, 1 tablespoon (9 g):                     
Sunflower seeds, in shell, 1 ounce (15 g):                
Walnuts, ¼ cup (28 g):   

17.9 g

9.98 g

2.3 g

9.75 g

38.8 g

13.1 g

1.2 g

2.44 g

2.72 g

0.99 g

3.0 g

0.975 g

1.06 g

1.66 g

1.01 g

Vegetables

Artichoke, cooked, 1 vegetable, (120 g):
Asparagus, cooked, 4 spears (½” base), (60 g):
Beetroot, cooked, ½ cup (85 g):
Bell pepper, raw, 1 medium (148 g):
Bok choy, cooked, 1 cup (170 g):
Broccoli, cooked, ½ cup (78 g):
Brussels sprouts, cooked, ½ cup (78 g):
Butternut squash, cooked, 1 cup (205 g):
Cabbage, cooked, ½ cup (75 g):
Carrots, raw, 1 medium (61 g):
Cauliflower, raw, 1 cup (107 g):
Celery, raw, 1 medium stalk (40 g):

Collard greens, cooked, 1 cup (130 g):
Corn, cooked, 1 cup (157 g): 
Cucumber with peel, ½ cup sliced (52 g):
Eggplant, cooked, 1 cup (99 g):
Fennel bulb, raw, 1 cup sliced (87g):
Green beans, cooked, 1 cup (125 g):
Green peas, cooked, 1 cup (160 g):
Jicama, raw, 1 cup (130 g):
Kale, cooked, 1 cup (118 g):
Leeks, cooked, ¼ cup (26 g):
Mushrooms, shiitake, cooked, 1 cup (145 g):
Mustard greens, cooked, 1 cup (140 g):
Okra, cooked, ½ cup (80 g):
Onions, cooked, 1 cup (210 g):
Parsnips, cooked, ½ cup (78 g):
Plantains, cooked, 1 cup (200 g):
Potato with skin, white, baked, 1 medium (173 g):
Pumpkin, cooked, 1 cup (245 g):
Radishes, raw, 1 cup sliced (116 g):
Rutabagas, cooked, cubes, 1 cup (170 g):
Seaweed, dried, 1 cup (15 g):
Spinach, cooked, 1 cup (180 g):
Swiss chard, cooked, 1 cup (175 g):
Sweet potato, baked with skin, 1 medium (114 g):
Turnip, cubed, cooked, 1 cup (156 g):
Turnip greens, cooked, 1 cup (144 g):
Winter squash, cubed, cooked, 1 cup (205 g):
Yam, cubed, cooked, 1 cup (136 g):

6.84 g

1.2 g

1.7 g

2.07 g

1.7 g

2.57 g

2.03 g

6.56 g

1.42 g

1.71 g

2.14 g

0.64 g
5.59 g
4.24 g
0.26 g
2.48 g
2.7 g
4.0 g
8.8 g
6.37 g
4.72 g
0.26 g
3.04 g
2.8 g
2.0 g
2.94 g
2.81 g
3.4 g
3.63 g
2.7 g
1.86 g
3.06 g
0.84 g
4.32 g
3.68 g
3.76 g
3.12 g
5.04 g
9.02 g
5.3 g

Whole Grains and Bread

100% whole wheat bread, 1 slice (26 g):
Amaranth, cooked, 1 cup (246 g):
Barley, cooked, 1 cup (157 g):
Bran flakes cereal, 1 cup (50 g):
Brown rice, cooked, 1 cup (195 g):
Bulgur, cooked, 1 cup (182 g):
Crackers, whole wheat, 6 crackers (28 g):
Farro, cooked, ¼ cup (45 g):

Millet, cooked, 1 cup (174 g):
Oats, cooked, 1 cup (234 g):
Oat bran, cooked, 1 cup (219 g):
Quinoa, cooked, 1 cup (185 g):

Rye bread, 1 slice (32 g):
Sourdough bread, white flour, 1 slice (139 g):
Spelt, cooked, 1 cup (194 g):
Whole wheat spaghetti pasta, cooked, 1 cup (151g):
Whole wheat tortillas, 1 tortilla (41 g):

2.0 g

5.17 g

5.97 g

10.2 g

3.51 g

8.19 g

2.88 g

1.98 g
2.26 g
3.98 g
5.69 g
5.18 g
1.86 g
3.06 g
7.57 g
6.8 g
4.02 g

Use this resource as your guide throughout the week to track your fiber intake and find easy ways to add more to your diet.

 

Remember, even small increases in fiber can make a difference. Keep going, one step at a time. Before you know it, you’ll be meeting your fiber goals with delicious, natural foods. You’ve got this!

References

https://fdc.nal.usda.gov/