The average American diet falls short of meeting Institute of Medicine (IOM) recommendations for dietary fiber. Although fiber does not contain any nutrients, it has health benefits galore: It helps to move food through your system and to prevent heart disease.

The following table shows the amounts of all types of dietary fiber — insoluble plus soluble — in a 100-gram (3.5-ounce) serving of specific foods. Nutritionists like to measure things in terms of 100-gram portions because that makes comparing foods at a glance possible.

The amounts on this Provisional Table on the Dietary Fiber Content of Selected Foods (Washington, D.C.: U.S. Department of Agriculture, 1988) are averages. Different brands of processed products (breads, some cereals, cooked fruits, and vegetables) may have more (or less) fiber per serving.

Fiber Content in Common Foods
Food Grams of Fiber in a 100-Gram (3.5-Ounce) Serving
Bagel 2.1
Bran bread 8.5
Pita bread (white) 1.6
Pita bread (whole wheat) 7.4
White bread 1.9
Bran cereal 35.3
Bran flakes 18.8
Cornflakes 2.0
Oatmeal 10.6
Wheat flakes 9.0
Barley, pearled (minus its
outer covering), raw
Cornmeal, whole grain 11.0
De-germed 5.2
Oat bran, raw 6.6
Rice, raw (brown) 3.5
Rice, raw (white) 1.0–2.8
Rice, raw (wild) 5.2
Wheat bran 15.0
Apple, with skin 2.8
Apricots, dried 7.8
Figs, dried 9.3
Kiwi fruit 3.4
Pear, raw 2.6
Prunes, dried 7.2
Prunes, stewed 6.6
Raisins 5.3
Baked beans (vegetarian) 7.7
Chickpeas (canned) 5.4
Lima beans, cooked 7.2
Broccoli, raw 2.8
Brussels sprouts, cooked 2.6
Cabbage, white, raw 2.4
Cauliflower, raw 2.4
Corn, sweet, cooked 3.7
Peas with edible pods, raw 2.6
Potatoes, white, baked, w/ skin 5.5
Sweet potato, cooked 3.0
Tomatoes, raw 1.3
Almonds, oil-roasted 11.2
Coconut, raw 9.0
Hazelnuts, oil-roasted 6.4
Peanuts, dry-roasted 8.0
Pistachios 10.8
Corn chips, toasted 4.4
Tahini (sesame seed paste) 9.3
Tofu 1.2