Protein · Carbs · Calories · Sugar · Fiber in foods
How much fiber is in common foods?
Fiber for everyday foods — grams per common serving and per 100 g, with each shown as a share of the 28 g Daily Value — ranked by fiber content. Straight from USDA data. Useful for gut health, staying full, and net-carb math (fiber is the carb you subtract). Most Americans get only ~half the daily target, so the gap between chia seeds and white bread is the whole story.
| Food | Serving | Fiber / serving | Fiber / 100 g |
|---|---|---|---|
| Chia seeds | 1 oz (28 g, ~2.5 tbsp) | 9.6 g | 34.4 g |
| Almonds | 1 oz (28 g, ~23 nuts) | 3.5 g | 12.5 g |
| Oats | 1/2 cup dry (40 g) | 4.2 g | 10.6 g |
| Black beans | 1/2 cup cooked (86 g) | 7.5 g | 8.7 g |
| Lentils | 1/2 cup cooked (99 g) | 7.8 g | 7.9 g |
| Avocado | 1/2 medium (68 g) | 4.6 g | 6.7 g |
| Chickpeas | 1/2 cup (82 g) | 5.2 g | 6.4 g |
| Whole wheat bread | 1 slice (28 g) | 1.7 g | 6 g |
| Kidney beans | 1/2 cup (89 g) | 4.9 g | 5.5 g |
| Pinto beans | 1/2 cup (88 g) | 4.8 g | 5.5 g |
| Edamame | 1/2 cup (75 g) | 3.9 g | 5.2 g |
| Broccoli | 1 cup chopped (156 g) | 5.1 g | 3.3 g |
| Sweet potato | 1 medium (130 g) | 4.3 g | 3.3 g |
| Carrots | 1 medium (61 g) | 1.7 g | 2.8 g |
| Banana | 1 medium (118 g) | 3.1 g | 2.6 g |
| Apple | 1 medium (182 g) | 4.4 g | 2.4 g |
USDA reference values, not a Labelgrade (that's for branded packaged products). Also see carbs & net carbs and protein in common foods.