Serving Size | Grams of Fiber per a serving | |
Split peas, cooked | 1 cup | 16.3 |
Lentils, cooked | 1 cup | 15.6 |
Black beans, cooked | 1 cup | 15 |
Lima beans, cooked | 1 cup | 13.2 |
Baked beans, vegetarian, canned, cooked | 1 cup | 10.4 |
Artichoke, cooked | 1 medium | 10.3 |
Green peas, cooked | 1 cup | 8.8 |
Raspberries
|
1 cup | 8 |
Spaghetti, whole-wheat, cooked | 1 cup | 6.3 |
Pear, with skin | 1 medium | 5.5 |
Bran flakes | 3/4 cup | 5.3 |
Oat bran muffin | 1 medium | 5.2 |
Broccoli, boiled | 1 cup | 5.1 |
Turnip greens, boiled | 1 cup | 5 |
Apple, with skin | 1 medium | 4.4 |
Brussels sprouts, cooked | 1 cup | 4.1 |
Oatmeal, instant, cooked | 1 cup | 4 |
Sweet corn, cooked | 1 cup | 4 |
Sunflower seed kernels | 1/4 cup | 3.9 |
Popcorn, air-popped | 3 cups | 3.5 |
Brown rice, cooked | 1 cup | 3.5 |
Almonds | 1 ounce | 3.5 |
Banana | 1 medium | 3.1 |
Orange | 1 medium | 3.1 |
Strawberries | 1 cup | 3 |
Potato, with skin, baked | 1 small | 3 |
Pistachio nuts | 1 ounce | 2.9 |
Pecans | 1 ounce | 2.7 |
Tomato paste | 1/4 cup | 2.7 |
Bread, rye | 1 slice | 1.9 |
Bread, whole-wheat or multigrain | 1 slice | 1.9 |
Carrot, raw | 1 medium | 1.7 |
Figs, dried | 2 medium | 1.6 |
Raisins | 1 ounce | 1 |
Red items are foods I've done my best to eliminate from my diet. Green items are foods I eat frequently.
Source: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948 However, all the sources I looked into had big variances between them. But the order, was typically the same as I listed above. If you type "fiber" and a vegetable name into Google, they have their own useful tool to calculate it for you, including boiled vs raw.