Fiber Counter

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Adults need 20 to 35 grams of fiber a day. Are you getting enough? Check out the table below to find out how many grams of fiber are in the foods you eat.

 

 Food Fiber (grams)
Breakfast cereals  
Cheerios, 1 cup, 1 oz 3
All-Bran Extra Fiber, 1/2 cup, 1 oz 13
Froot Loops, 1 cup 0.5
Raisin Bran, 1 cup, 2.1 oz 7
Kashi GoLEAN, 1 cup, 1.8 oz 10
Kashi, Puffs, 1 cup, 0.7 oz 1
Puffed Rice, 1 cup, 0.5 oz 0.2
Oatmeal, average 1 packet, 1 oz 3
Bread  
White bread, 1 slice, 0.9 oz 0.6
Whole-grain, 1 slice, 0.9 oz 2
Pasta and Rice  
White rice, long-grain, cooked, 1 cup 0.6
Brown rice, long-grain, cooked, 1 cup 4
Pasta, cooked, 1 cup 3
Whole-wheat pasta, cooked, 1 cup 4
Nuts, Seeds  
Almonds, natural, 1 oz 3
Peanut butter, 2 Tbsp, 1 oz 1.8
Flax seeds, 3 Tbsp, 1 oz 7
Psyllium seed husks, 1 Tbsp, 0.2 oz 4
Sunflower kernels, 1/4 cup, 1 oz 3
Fruit  
Apple, 1 medium, 4.9oz, with skin, no core 3
Banana, 1 medium 3
Orange, 1 medium 3
Pear, 1 medium with skin 5
Raspberries, 1 cup, 4.3 oz 8
Vegetables  
Broccoli, 3 florets 2
Carrot, 1 medium, 2.2 oz 2
Lettuce, 2 oz 0.7
Potato, 1 medium, 7.5 oz, with skin 5
Soybean products  
Tofu, 1/2 cup, 4.4 oz 3
Miso, 1 cup 1

 



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