Fiber Content in Foods

Drinking plenty of fluids and consuming foods high in fiber can help with constipation. See the list below for the fiber content of some common foods.

Starches and Grains / Dietary Fiber (g)

  • Cheerios, 1 cup / 3 g

  • Kellogg's Corn Flakes, 1 cup / 0.7 g

  • Rice Krispies, 1 ¼ cup / 0.3 g

  • Quaker Oat Life Cereal, ¾ cup / 2.1 g

  • Oatmeal, instant (cooked), ½ cup / 2 g

  • Kellogg's Frosted Mini Wheats, 1 cup / 5.1 g

  • Rice, brown, long-grain (cooked), 1 cup / 3.5 g

  • Rice, white, long-grain (cooked), 1 cup / 0.6 g

  • Macaroni, cooked, enriched, 1 cup / 2.5 g

Legumes / Dietary Fiber (g)

  • Beans, baked, canned, plain or vegetarian, ½ cup / 5.2 g

  • Beans, kidney, canned, ½ cup / 6.8 g

  • Beans, pinto, dried (cooked), ½ cup / 7.7 g

  • Beans, pinto, canned, ½ cup / 5.5 g

Breads and Crackers / Dietary Fiber (g)

  • Graham crackers, plain or honey, 2 squares / 0.7 g

  • Saltine crackers, 3 squares / 0.3 g

  • Pretzels, plain, salted, 10 pieces / 1.8 g

  • Bread, whole-wheat, 1 slice / 1.9 g

  • Bread, white, 1 slice / 0.7 g

  • Bread, raisin, 1 slice / 1.2 g

  • Bagel, plain, 3 oz / 2 g

  • Tortilla, flour, 1 oz / 0.9 g

  • Tortilla, corn, 1 small / 1.5 g

  • Bun, hamburger or hotdog, 1 small / 0.9 g

Fruits / Dietary Fiber (g)

  • Apple, raw with skin, 1 medium / 4.4 g

  • Applesauce, sweetened, ½ cup / 1.5 g

  • Banana, ½ medium / 1.5 g

  • Grapes, 10 grapes / 0.4 g

  • Orange, 1 small / 2.3 g

  • Raisin, 1.5 oz / 1.6 g

  • Melon, 1 cup / 1.4 g

Vegetables / Dietary Fiber (g)

  • Green beans, canned, ½ cup / 1.3 g

  • Carrots (cooked), ½ cup / 2.3 g

  • Broccoli (cooked), ½ cup / 2.8 g

  • Peas, frozen (cooked), ½ cup / 4.4 g

  • Potatoes, mashed, ½ cup / 1.6 g

  • Lettuce, 1 cup / 0.5 g

  • Corn, canned, ½ cup / 1.6 g

  • Tomato, ½ cup / 1.1 g