55+ Fiber Foods

Here is a list of the 55+ natural, fiber-rich foods featured in The Full Plate Diet, along with the fiber grams and calories for specific serving sizes.

Enjoy using these foods to Power Up your meals.

FYI: We felt it would be easier for you to work with the fiber grams and calories if they didn’t have decimals, so we rounded to the nearest whole number.

Nuts and Seeds
Food Variant Serving Size Fiber Grams Calories
almonds raw 1 oz (23 almonds) 4 163
brazil nuts raw 1 oz (6) 2 186
cashews
chia seeds raw 1 oz (5 Tbs) 10 138
flaxseeds raw 1 oz (1/4 cup) 11 220
hazelnuts (filberts) raw 1 oz (21 whole) 3 178
Grains
Food Variant Serving Size Fiber Grams Calories
amaranth hot cereal 1 cup, cooked 5 251
barley pearl 1 cup, cooked 6 193
brown rice long-grain 1 cup, cooked 4 216
brown rice medium-grain 1 cup, cooked 4 218
buckwheat groats, roasted 1 cup, cooked 5 155
kamut kamut 1 cup, cooked 7 251
macaroni whole wheat, elbow 1 cup, cooked 4 174
millet Millet 1 cup, cooked 2 27
oats quick or regular 1 cup, cooked 4 166
oats oat bran 1 cup, cooked 6 88
Fruits
Food Variant Serving Size Fiber Grams Calories
apples fresh 1 medium 4 95
apples frozen, unsweetened 1 cup, slices 2 83
apricots fresh 1 fruit 1 17
apricots canned, water pack, with skin 1 cup, halves 4 66
bananas fresh 1 medium 3 105
blackberries fresh 1 cup 8 97
blackberries frozen, unsweetened 1 cup 8 97
blueberries fresh 1 cup 4 84
blueberries frozen, unsweetened 1 cup 4 79
blueberries wild, frozen 1 cup 6 71
boysenberries frozen, unsweetened 1 cup, unthawed 7 66
cantaloupe fresh 1 cup, cubed 1 54
casaba melon fresh 1 cup, cubed 2 48
cherimoya fresh 1 fruit, without skin and seeds 7 176
cherries fresh 1 cup, pitted 3 97
cherries canned, water pack 1 cup pitted 4 114
clementine fresh 1 fruit 1 35
cranberries fresh 1 cup, whole 5 46
currants fresh 1 cup 5 63
figs fresh 2 medium 3 74
figs canned, water pack 1 cup 6 131
grapefruit fresh 1 large 2 53
grapefruit sections, canned, water 1 cup 1 88
grapes red or green, fresh 1 cup 1 104
guava fresh 1 cup 9 112
guava fresh 1 fruit, without refuse 3 37
honeydew melon fresh 1/8 medium melon, wedge 1 58
honeydew melon frozen, balls 1 cup, unthawed 1 57
kiwi fresh 2 fruits 4 84
lemon fresh 1 fruit 2 24
lime fresh 1 fruit 2 20
mango fresh 1 medium 5 202
nectarine fresh 1 medium 2 62
oranges fresh 1 medium 3 62
papaya fresh 1 cup pieces 3 68
papaya fresh 1 small 3 62
Vegetables
Food Variant Serving Size Fiber Grams Calories
artichokes, globe or French fresh 1 medium, cooked 10 64
artichokes, globe or French fresh 1/2 cup hearts, cooked 7 45
artichokes, globe or French frozen 1/3 of 9oz package 4 36
artichokes, globe or French hearts, canned 1/2 cup 7 45
asparagus fresh 1 cup, cooked 4 40
asparagus frozen 1 cup, cooked 3 32
asparagus canned 1 cup 2 37
avocado fresh 1/2 medium 7 161
avocado fresh 1/2 cup, sliced 5 117
beet greens fresh 1 cup, chopped, cooked 4 39
beets canned 1 cup slices 3 53
beets fresh 1 cup, sliced, cooked 3 75
bell (sweet) peppers fresh 1 cup, chopped, raw 3 30
bell (sweet) peppers canned 1 cup, halves 2 25
bok choy fresh 1 cup shredded, raw 1 9
bok choy fresh 1 cup shredded, cooked 2 20
broccoli fresh 1 cup chopped or diced, raw 2 30
broccoli fresh 1 cup, chopped, cooked 5 55
broccoli frozen 1 cup, chopped, cooked 6 52
broccoli rabe fresh 1 bunch, cooked 12 144
brussels sprouts fresh 1 cup, cooked 4 56
brussels sprouts frozen 1 cup, cooked 6 65
butterhead lettuce fresh 1 cup, shredded, raw 1 7
carrots fresh 1 cup, grated, raw 3 45
carrots fresh 1 cup slices or strips, raw 3 50
carrots fresh or frozen 1 cup, sliced, cooked 5 55
carrots canned 1 cup, slices 4 57
cassava fresh 1 cup, raw 4 330
cauliflower fresh 1 cup, raw 2 27
cauliflower fresh 1 cup, cooked 3 29
cauliflower frozen 1 cup, cooked 5 34
celery fresh 1 cup, chopped, raw 2 16
celery fresh 1 cup chopped, cooked 2 27
chili peppers green hot peppers, canned 1 cup, chopped or diced 2 29
cilantro fresh 9 sprigs, raw 1 5
collard greens fresh 1 cup, chopped, cooked 8 63
collard greens frozen 1 cup, chopped, cooked 5 61
corn fresh 1 cup cooked, without salt 4 143
corn frozen 1 cup, cooked 4 134
corn canned 1 cup, drained 3 130
cucumbers fresh, with peel 1 cup, sliced 1 14
dandelion greens fresh 1 cup, chopped, cooked 3 35
eggplant fresh 1 cup, cooked 3 35
endive greens fresh 1 cup, chopped, raw 2 8
green beans fresh 1 cup, cooked 4 44
green beans frozen or canned 1 cup, cooked 4 38
green cabbage fresh 1 cup, shredded, raw 2 18
green cabbage fresh 1 cup, shredded, cooked 3 34
green leaf lettuce fresh 1 cup, shredded, raw 1 5
green onions fresh 1 cup, chopped, raw 3 32
iceberg lettuce fresh 1 cup, shredded, raw 1 10
kale fresh 1 cup, chopped, raw 1 28
kale fresh 1 cup, chopped, cooked 3 36
kale frozen 1 cup chopped or diced, cooked 3 39
kohlrabi fresh 1 cup, raw 5 36
lambsquarters fresh 1 cup, chopped, cooked 5 58
leeks fresh, bulb and lower leaf portion 1 leek, cooked 1 48
mustard greens fresh 1 cup, chopped, cooked 3 36
mustard greens frozen 1 cup, chopped, cooked 4 28
okra fresh 1 cup, slices, cooked 4 53
okra frozen 1 cup, slices, cooked 4 53
onions fresh 1 cup, chopped, raw 3 64
onions fresh 10 rings, raw 1 24
onions fresh 1 cup, cooked 3 92
onions frozen 1 cup chopped, cooked 4 59
onions canned 1 cup, chopped or diced 3 43
Food Variant Serving Size Fiber Grams Calories
baking soda
banana
basil
basil pesto
beans
bell peppers
black olives
brown sugar
brussels sprouts
California blend
cannellini beans
canola oil
cayenne
celery salt
chicken
chili powder
cilantro
cinnamon
cocoa powder
coconut extract
coconut flakes
cumin
diced tomatoes
dill
egg whites
English cucumber
extra virgin olive oil
farfalle pasta
fire roasted tomatoes
Florida Crystals Organic Sugar
frozen strawberries
Gardein chicken strips
garlic
garlic and herb seasoning
garlic powder
garlic salt
Gradein chicken strips
Guilt Free Granola
hominy
honey
Italian seasoning
kasha
lemon juice
lime juice
mild green chiles
Milk
mixed frozen berries
Morningstar Farms grillers crumbles
Mrs. Dash
Newman's Own Lighten up Raspberry & Walnut Dressing
nutritional yeast flakes
oat bran
oil
olive oil
onion
onion powder
paprika
Parmesan cheese
Beans and Peas
Food Variant Serving Size Fiber Grams Calories
black beans dry 1/2 cup, cooked 8 120
black beans canned 1/2 cup 8 109
black-eyed peas dry 1/2 cup, cooked 6 99
black-eyed peas canned 1/2 cup 4 92
broadbeans (fava beans) dry 1/2 cup, cooked 5 94
broadbeans (fava beans) canned 1/2 cup 5 91
cannellini beans (white kidney beans) dry 1/2 cup, cooked 6 112
cannellini beans (white kidney beans) canned 1/2 cup 7 105
chili with beans canned 1/2 cup 6 143
cranberry beans (roman) dry 1/2 cup, cooked 9 120
cranberry beans (roman) canned 1/2 cup 8 108
edamame (green soybeans) frozen 1 cup, cooked 8 189
garbanzo beans dry 1/2 cup, cooked 6 134
garbanzo beans canned 1/2 cup 5 106
great northern beans dry 1/2 cup, cooked 6 104
great northern beans canned 1/2 cup 6 149
kidney beans dry 1/2 cup, cooked 7 112
kidney beans canned 1/2 cup 7 104
lentils dry 1/2 cup, cooked 8 115
lima beans dry, baby 1/2 cup, cooked 7 115
lima beans dry, large 1/2 cup, cooked 7 108
lima beans canned, large 1/2 cup 6 95
navy beans dry 1/2 cup, cooked 10 127
navy beans canned 1/2 cup 7 148

Pages