The Full Plate Fiber Guide: A High Fiber Foods List

A super helpful list of foods high in fiber.

Have you eaten enough high fiber foods today?

If you’re like most 21st century humans, you haven’t.

And that’s a problem if you’re trying to lose weight, because foods high in fiber are essential for weight loss.

The Full Plate Fiber Guide is a free, easy-to-use resource we’ve created to help you discover the foods high in fiber so you can eat more of them and start losing weight.

Why eating more high fiber foods makes losing weight easier

Fiber makes you feel full.

Add fiber to your meals and you’ll eat fewer calories. Consume fewer calories than you burn and you’ll lose weight. It’s that simple.

Most diets fail because they ask you to eat smaller portions of foods instead of changing the kinds of foods you’re eating.

Increase the amount of fiber in your diet and you’ll have less room for the concentrated, high calorie foods that make you overweight.

The key is adding more high fiber foods to what you already eat.

Which high fiber foods are the best for weight loss?

Naturally high fiber foods.

Foods like blueberries, bananas, sweet potatoes and pinto beans.

Adding more apples and carrots to what you already eat will help you lose weight because these foods are naturally high in fiber.

CAUTION: But not all high fiber foods are created equal.

Many food manufacturers have jumped on the high fiber bandwagon, adding fiber to highly processed foods that come in boxes.

We’re not calling these foods bad.

But as a general rule, adding processed high fiber foods to what you eat won’t fill you up or help you lose weight.

How to use this guide

We’ve listed the foods featured in the fiber guide into five categories.

  • Fruits
  • Vegetables
  • Grains
  • Beans & Peas
  • *Nuts & Seeds (*Ideal in small amounts)

As you’ll soon see, a high fiber diet can be filled with tons of delicious foods to remember.

If you’re new to a high fiber diet, we’ve created a free bonus designed especially for beginners.

Free Bonus

Sign up here to get access to a free PDF checklist that lists the top high fiber foods so you won’t forget what they are when you go grocery shopping.

You’ll also get recipe and meal ideas that feature high fiber foods each week in our weekly email. It’s all free.


The Full Plate Fiber Guide

A helpful list of foods high in fiber

Nuts and Seeds (Ideal in small amounts)
Food Served Serving Size Calories Fiber Grams
almonds raw
1 oz (23 almonds)
163
4
brazil nuts raw
1 oz (6)
186
2
chia seeds raw
1 oz (5 Tbs)
138
10
hazelnuts (filberts) raw
1 oz (21 whole)
178
3
pumpkin seeds raw
1 oz (1/4 cup)
158
2
sunflower seeds raw
1 oz (1/4 cup)
204
3
sunflower seeds dry-roasted
1 oz (1/4 cup)
165
3
sunflower seeds oil-roasted
1 oz (1/4 cup)
168
3
walnuts raw
1 oz (14 halves)
185
2
Fruits
Food Served Serving Size Calories Fiber Grams
apples fresh
1 medium
95
4
apples frozen, unsweetened
1 cup, slices
83
2
apricots fresh
1 fruit
17
1
apricots canned, water pack, with skin
1 cup, halves
66
4
bananas fresh
1 medium
105
3
blackberries fresh
1 cup
97
8
blackberries frozen, unsweetened
1 cup
97
8
blueberries fresh
1 cup
84
4
blueberries frozen, unsweetened
1 cup
79
4
blueberries wild, frozen
1 cup
71
6
boysenberries frozen, unsweetened
1 cup, unthawed
66
7
cantaloupe fresh
1 cup, cubed
54
1
casaba melon fresh
1 cup, cubed
48
2
cherimoya fresh
1 fruit, without skin and seeds
176
7
cherries fresh
1 cup, pitted
97
3
cherries canned, water pack
1 cup pitted
114
4
clementine fresh
1 fruit
35
1
cranberries fresh
1 cup, whole
46
5
currants fresh
1 cup
63
5
figs fresh
2 medium
74
3
figs canned, water pack
1 cup
131
6
grapefruit fresh
1 large
53
2
grapefruit sections, canned, water
1 cup
88
1
grapes red or green, fresh
1 cup
104
1
guava fresh
1 fruit, without refuse
37
3
guava fresh
1 cup
112
9
honeydew melon fresh
1/8 medium melon, wedge
58
1
honeydew melon frozen, balls
1 cup, unthawed
57
1
kiwi fresh
2 fruits
84
4
lemon fresh
1 fruit
24
2
lime fresh
1 fruit
20
2
mango fresh
1 medium
202
5
nectarine fresh
1 medium
62
2
oranges fresh
1 medium
62
3
papaya fresh
1 cup pieces
68
3
papaya fresh
1 small
62
3
passion fruit fresh
1 fruit without refuse
17
2
peaches fresh
1 medium
58
2
peaches fresh
1 cup, sliced
60
2
pears fresh
1 medium
101
6
persimmons fresh, Japanese variety
1 fruit
118
6
pineapple fresh
1 cup, chunks
82
2
pineapple canned, water pack
1 cup, crushed, sliced, or chunks
79
2
plantain fresh
1 medium
218
4
plums fresh
2 fruits
61
2
pomegranate seeds fresh
1/2 cup
72
4
quince fresh
1 fruit, without refuse
52
2
raspberries fresh
1 cup
64
8
rhubarb fresh
1 cup, diced
26
2
rhubarb frozen
1 cup diced, uncooked
29
3
sour cherries fresh
1 cup, pitted
78
3
sour cherries frozen, unsweetened
1 cup
71
3
sour cherries canned, water pack
1 cup
88
3
starfruit fresh
1 medium fruit
28
3
strawberries fresh
1 cup, sliced
53
3
strawberries fresh
1 cup whole
46
3
strawberries frozen, unsweetened
1 cup, unthawed
52
3
tamarind fresh
1 cup, pulp
287
6
tangerine fresh
1 medium
47
2
watermelon fresh,
1 cup
46
1
Vegetables
Food Served Serving Size Calories Fiber Grams
artichokes, globe or French frozen
1/3 of 9oz package
36
4
artichokes, globe or French hearts, canned
1/2 cup
45
7
artichokes, globe or French fresh
1 medium, cooked
64
10
artichokes, globe or French fresh
1/2 cup hearts, cooked
45
7
asparagus fresh
1 cup, cooked
40
4
asparagus frozen
1 cup, cooked
32
3
asparagus canned
1 cup
37
2
avocado fresh
1/2 medium
161
7
avocado fresh
1/2 cup, sliced
117
5
beet greens fresh
1 cup, chopped, cooked
39
4
beets canned
1 cup slices
53
3
beets fresh
1 cup, sliced, cooked
75
3
bell (sweet) peppers fresh
1 cup, chopped, raw
30
3
bell (sweet) peppers canned
1 cup, halves
25
2
bok choy fresh
1 cup shredded, raw
9
1
bok choy fresh
1 cup shredded, cooked
20
2
broccoli rabe fresh
1 bunch, cooked
144
12
brussels sprouts fresh
1 cup, cooked
56
4
brussels sprouts frozen
1 cup, cooked
65
6
butterhead lettuce fresh
1 cup, shredded, raw
7
1
carrots fresh
1 cup, grated, raw
45
3
carrots fresh
1 cup slices or strips, raw
50
3
carrots fresh or frozen
1 cup, sliced, cooked
55
5
carrots canned
1 cup, slices
57
4
cassava fresh
1 cup, raw
330
4
cauliflower frozen
1 cup, cooked
34
5
cauliflower fresh
1 cup, raw
27
2
cauliflower fresh
1 cup, cooked
29
3
celery fresh
1 cup, chopped, raw
16
2
celery fresh
1 cup chopped, cooked
27
2
chili peppers green hot peppers, canned
1 cup, chopped or diced
29
2
cilantro fresh
9 sprigs, raw
5
1
collard greens fresh
1 cup, chopped, cooked
63
8
collard greens frozen
1 cup, chopped, cooked
61
5
corn fresh
1 cup cooked, without salt
143
4
corn frozen
1 cup, cooked
134
4
corn canned
1 cup, drained
130
3
cucumbers fresh, with peel
1 cup, sliced
14
1
dandelion greens fresh
1 cup, chopped, cooked
35
3
eggplant fresh
1 cup, cooked
35
3
endive greens fresh
1 cup, chopped, raw
8
2
green beans fresh
1 cup, cooked
44
4
green beans frozen or canned
1 cup, cooked
38
4
green cabbage fresh
1 cup, shredded, raw
18
2
green cabbage fresh
1 cup, shredded, cooked
34
3
green leaf lettuce fresh
1 cup, shredded, raw
5
1
green onions fresh
1 cup, chopped, raw
32
3
iceberg lettuce fresh
1 cup, shredded, raw
10
1
kale fresh
1 cup, chopped, raw
28
1
kale fresh
1 cup, chopped, cooked
36
3
kale frozen
1 cup chopped or diced, cooked
39
3
kohlrabi fresh
1 cup, raw
36
5
lambsquarters fresh
1 cup, chopped, cooked
58
5
leeks fresh, bulb and lower leaf portion
1 leek, cooked
48
1
mustard greens fresh
1 cup, chopped, cooked
36
3
mustard greens frozen
1 cup, chopped, cooked
28
4
okra fresh
1 cup, slices, cooked
53
4
okra frozen
1 cup, slices, cooked
53
4
onions fresh
1 cup, chopped, raw
64
3
onions fresh
10 rings, raw
24
1
onions fresh
1 cup, cooked
92
3
onions frozen
1 cup chopped, cooked
59
4
onions canned
1 cup, chopped or diced
43
3
parsley fresh
1 cup, chopped, raw
22
2
parsnips fresh
1 cup, slices, cooked
111
6
portobello mushrooms fresh
1 cup, sliced, grilled
35
3
red cabbage fresh
1 cup, shredded, raw
22
2
red cabbage fresh
1 cup, shredded, cooked
44
4
romaine lettuce fresh
1 cup, shredded
8
1
romaine lettuce fresh
1 outer leaf
5
1
sweet potatoes fresh
1 medium, baked in skin
103
4
sweet potatoes fresh
1 cup mashed, cooked without skin
249
8
sweet potatoes frozen
1 cup, cubes, cooked
176
3
swiss chard fresh
1 cup, chopped, cooked
35
4
tomatoes fresh
1 cup, chopped or sliced, raw
32
2
tomatoes fresh
1 cup, cooked
43
2
tomatoes canned
1 cup, stewed
66
3
white mushrooms fresh
1 cup, pieces or slices, raw
15
1
white mushrooms fresh
1 cup, pieces, cooked
44
2
white mushrooms canned
1 cup
39
4
zucchini squash frozen
1 cup, cooked
38
3
zucchini squash fresh
1 cup, sliced, raw
19
1
zucchini squash fresh
1 cup, sliced, cooked
27
2
Grains
Food Served Serving Size Calories Fiber Grams
barley pearl
1 cup, cooked
193
6
brown rice long-grain
1 cup, cooked
216
4
brown rice medium-grain
1 cup, cooked
218
4
buckwheat groats, roasted
1 cup, cooked
155
5
millet Millet
1 cup, cooked
207
2
oats quick or regular
1 cup, cooked
166
4
oats oat bran
1 cup, cooked
88
6
quinoa quinoa
1 cup, cooked
222
5
rye flakes
1 cup, cooked
170
5
spaghetti whole wheat
1 cup, cooked
174
6
wheat bulgur
1 cup, cooked
151
8
wheat whole wheat, hot cereal
1 cup, cooked
150
4
whole grain cornmeal yellow, whole-grain
1 cup, cooked
146
3
wild rice wild rice
1 cup, cooked
166
3
Beans and Peas
Food Served Serving Size Calories Fiber Grams
black beans dry
1/2 cup, cooked
120
8
black beans canned
1/2 cup
109
8
black-eyed peas dry
1/2 cup, cooked
99
6
black-eyed peas canned
1/2 cup
92
4
edamame (green soybeans) frozen
1 cup, cooked
189
8
garbanzo beans dry
1/2 cup, cooked
134
6
garbanzo beans canned
1/2 cup
106
5
kidney beans dry
1/2 cup, cooked
112
7
kidney beans canned
1/2 cup
104
7
lentils dry
1/2 cup, cooked
115
8
lima beans canned, large
1/2 cup
95
6
lima beans dry, baby
1/2 cup, cooked
115
7
lima beans dry, large
1/2 cup, cooked
108
7
navy beans dry
1/2 cup, cooked
127
10
navy beans canned
1/2 cup
148
7
peas fresh
1/2 cup, cooked
62
4
peas frozen
1/2 cup, cooked
67
4
peas canned
1/2 cup
72
4
pigeon peas
1 cup, cooked
170
10
pinto beans dry
1/2 cup, cooked
122
8
pinto beans canned
1/2 cup
98
6

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