How Much Fibre is in Plant Foods?

Aim to eat 25 to 50 grams of fibre every day. Use this table to help plan your meals.

Below is a list of plant foods and the amount of fibre each one contains. Use this table to help increase the amount of fibre you eat.

Remember that you should eat 25 to 50 grams of fibre every day.

Food	Serving Size	Total Fibre (g)
Artichoke, cooked	medium	4.7
Asparagus, cooked	6 spears	1.8
Beans, snap (Italian, green or yellow) cooked	125 mL (½ cup)	2.1
Beets, skinless, cooked	125 mL (½ cup)	1.8
Broccoli, cooked	125 mL (½ cup)	2.0
Brussels sprouts, cooked	125 mL (½ cup)	3.0
Carrots, cooked	125 mL (½ cup)	2.2
Carrot, raw	1 medium	1.5
Collard greens, cooked	125 mL (½ cup)	4.0
Corn, yellow on or off the cob, cooked	125 mL (½ cup)	2.1
Eggplant, cooked	125 mL (½ cup)	1.3
Kale, cooked	125 mL (½ cup)	1.4
Okra, cooked	125 mL (½ cup)	2.1
Peas, green, cooked	125 mL (½ cup)	5.6
Pepper, green or red	medium	1.1
Potato, white, with skin, baked	1 small	2.9
Rapini, cooked	½ cup	1.8
Spinach, cooked	½ cup	2.3
Spinach, raw	1 cup	0.7
Sweet potato, cooked, skinless	125 mL (½ cup)	3.5
Squash, cooked	125 mL (½ cup)	1.3
Turnip, cooked	125 mL (½ cup)	1.6

Food	Serving Size	Total Fibre (g)
Bran Buds (with Psyllium)	30 g (1/3 cup)	11.2
Barley, pearled, cooked	125 mL (½ cup)	2.0
Bread, whole grain	30 g (1 slice)	2.1
Brown rice, medium grain, cooked	125 mL (½ cup)	2.0
Bread, rye	35 g (1 slice)	1.4
Bran cereal (non-flake)	30 g (1/2 cup)	9.7
Crisp bread crackers, rye	3 crackers	5.0
Melba toast, whole wheat	4 crackers	1.5
Oat bran, cooked	175 mL (¾ cup)	5.9
Oatmeal, cooked	175 g (3/4 cup)	3.7
Cheerios™	30 g (1 cup)	3.2
Pasta , cooked (whole wheat)	125 mL (½ cup)	2.1
Quinoa, cooked	125 mL (1/2 cup)	2.7

Food	Serving Size	Total Fibre (g)
Almonds	60 mL (1/4 cup)	3.8
Black beans, cooked	250 mL (1 cup)	12.7
Chickpeas, cooked	250 mL (1 cup)	7.9
Cashews	33 g (1/4 cup)	1.0
Edamame, (soybean, green, cooked)	125 mL (½ cup)	4.0
Flax seed (linseed), ground	15 ml (1 Tbsp)	1.9
Kidney beans, cooked	250 mL (1 cup)	12.3
Lentils, cooked	250 mL (1 cup)	8.9
Lima beans, cooked	250 mL (1 cup)	9.5
Soybean, cooked	250 mL (1 cup)	11.4
Sunflower seeds, dry roasted	60 mL (1/4 cup)	3.6
Tofu, fried pieces	150 g (¾ cup)	5.8
Peanuts	60 mL (1/4 cup)	3.1

Example Menu

Here is a sample day’s menu showing how to eat enough fibre (25 to 50 grams) in one day.

Breakfast	Amount of Fibre (g)
Oatmeal, cooked 175 g (3/4 cup)	3.7
Blueberries, ½ cup	2.0
Soy beverage or skim milk, 1 cup	0
Almonds, ¼ cup	3.8
Flax seed (linseed), ground, 1 tbsp	1.9
Breakfast Total	11.4
Lunch	Amount of Fibre (g)
Spinach salad, 3 cups	2.1
Chickpeas, canned, low sodium, 1 cup	7.9
Cherry tomatoes, 15	1.5
Banana	2.1
Whole grain bread, 1 slice	2.1
Homemade dressing, olive oil & balsamic vinegar	0
Water	0
Lunch Total	15.7
Dinner	Amount of Fibre (g)
Grilled salmon, 4 oz (120 g)	0
Rapini, cooked, 1 cup	3.7
Carrots, cooked, ½ cup	2.2
Quinoa, cooked, 1 cups	5.4
Water	0
Dinner Total	11.3
TOTAL FIBRE for the Day	38.4 g