Guide · Oct 13, 2026
High-Fiber Foods: Grams per Serving (USDA Data)
Fiber per serving in 21 foods, from split peas and lentils to raspberries and oats, with % Daily Value and how much men need.
By the ProstateFoods editorial team · Last updated
By the ProstateFoods editorial team · Last updated October 13, 2026 Short answer: Beans, lentils and split peas are the easiest way to add fiber, with roughly 11 to 16 g per cooked cup. Avocado, raspberries, chia seeds, artichokes, pears, whole-wheat pasta and barley follow. The Daily Value is 28 g, and the Dietary Guidelines aim for about 34 g for men 19 to 30, 31 g for men 31 to 50 and 28 g for men 51 and older [1].
Fiber per serving
| Food | Serving | g fiber per serving | % DV (28 g) |
|---|---|---|---|
| Split peas, cooked | 1 cup (196 g) | 16.3 | 58% |
| Lentils, cooked | 1 cup (198 g) | 15.6 | 56% |
| Black beans, cooked | 1 cup (172 g) | 15.0 | 53% |
| Chickpeas, cooked | 1 cup (164 g) | 12.5 | 45% |
| Kidney beans, cooked | 1 cup (177 g) | 11.3 | 40% |
| Avocado | 1 cup cubes (150 g) | 10.1 | 36% |
| Chia seeds | 1 oz (28.35 g) | 9.8 | 35% |
| Edamame, prepared | 1 cup (155 g) | 8.1 | 29% |
| Raspberries | 1 cup (123 g) | 8.0 | 29% |
| Artichoke, cooked | 1 medium (120 g) | 6.8 | 24% |
| Barley, pearled, cooked | 1 cup (157 g) | 6.0 | 21% |
| Apple, with skin | 1 large (223 g) | 5.4 | 19% |
| Pear | 1 small (148 g) | 4.6 | 16% |
| Whole-wheat pasta, cooked | 1 cup (117 g) | 4.6 | 16% |
| Orange | 1 large (184 g) | 4.4 | 16% |
| Oats, dry (not fortified) | 1/2 cup (40.5 g) | 4.1 | 15% |
| Sweet potato, baked | 1 medium (114 g) | 3.8 | 13% |
| Almonds | 1 oz (28.35 g) | 3.5 | 13% |
| Brown rice, cooked | 1 cup (202 g) | 3.2 | 12% |
| Broccoli, cooked | 1/2 cup (78 g) | 2.6 | 9% |
| Whole-wheat bread | 1 slice (32 g) | 1.9 | 7% |
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release), calculated per the serving shown from USDA's per-100 g figures and USDA portion weights. Values vary by variety, brand and growing conditions. [2]
Why fiber is worth planning for
The Dietary Guidelines call dietary fiber a nutrient of public health concern because most Americans don't eat enough [1]. Fiber comes packaged with the foods the guidelines want more of: vegetables, fruit, beans and whole grains.
Adding fiber without discomfort
- Go gradually over a few weeks, and drink enough fluid during the day.
- Rinse canned beans to reduce sodium.
- Swap, don't add: whole-wheat pasta for white, oats for sugary cereal, beans for part of the ground meat in chili.
Try our red lentil and tomato soup. Bob's Red Mill red lentils cook in about 20 minutes.
Sources
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025, Appendix 1 and Chapter 1. https://www.dietaryguidelines.gov/
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). https://fdc.nal.usda.gov/
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ProstateFoods writes about food, not treatment. Nothing here is medical advice or a claim that any food treats, cures or prevents a disease. Talk to your doctor before changing how you eat, especially if you take medication or have a health condition. See our medical disclaimer. Photo: Mixture of beans (small red, cannellini, pinto, roman, red kidney, black), peas (blackeye, yellow split), and pardina lentils 13,_peas_(blackeye,_yellow_split),_and_pardina_lentils_13.jpg) by Bean appreciator, CC0, via Wikimedia Commons.
Frequently asked questions
How much fiber should a man eat per day?
The Dietary Guidelines aim for about 34 g for men 19 to 30, 31 g for 31 to 50 and 28 g for men 51 and older. The Daily Value on labels is 28 g.
What food has the most fiber?
Among common foods, cooked split peas, lentils and black beans have the most per cup in USDA data, followed by chickpeas and kidney beans.
Is it bad to add a lot of fiber quickly?
It can cause gas and bloating. Increase slowly over a few weeks.