What fruits and vegetables have the most fiber?

Answer

If you’re looking to add more fiber to your diet, increasing your intake of fruits, vegetables, whole grains, beans, peas and lentils will help you reach that goal. Based on the 2020-2025 Dietary Guidelines for Americans, adults over the age of 18 years old should aim for 25-30 grams of fiber per day.

Below are several fruits and vegetables and their fiber content*:

1 cup raspberries = 8 grams

1 medium pear = 5.5 grams

1 medium apple (with skin) = 4.5 grams

1 cup cooked green peas = 9 grams

1 cup cooked, chopped broccoli = 5 grams

1 cup cooked brussels sprouts = 4.5 grams

1 medium baked potato = 4 grams

1 cup boiled sweet corn = 4 grams

1 cup boiled split peas = 16 grams

1 cup boiled lentils = 15 grams

1 cup boiled black beans = 15 grams

* Source: USDA National Nutrient Database, FoodData Central