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 boiled split peas = 16 grams
1 cup boiled lentils = 15 grams
1 cup boiled black beans = 15 grams
1 cup cooked green peas = 9 grams
1 cup raspberries = 8 grams
1 medium pear = 5.5 grams
1 cup cooked, chopped broccoli = 5 grams
1 medium apple (with skin) = 4.5 grams
1 medium baked potato = 4 grams
1 cup boiled sweet corn = 4 grams
* Source: USDA National Nutrient Database, FoodData Central
The post What fruits and vegetables have the most fiber?first appeared in The Foundation for Fresh Produce’s Have A Plant® blog.
Written by: Emily Holdorf, MS, RDN, International Fresh Produce Association (IFPA)
Emily serves as the Influencer & Community Manager at IFPA. With a Master of Science in Human Nutrition from the University of Alabama and a Bachelor of Science in Dietetics from SUNY Oneonta, Emily has been a registered dietitian since 2016. She began her career in food and nutrition in the university foodservice sector with Compass Group USA. In her current role, Emily works to inspire consumers to enjoy more fruits and veggies through the Have A Plant®.
About The Foundation For Fresh Produce And Have A Plant® Movement
The Foundation for Fresh Produce’s vision is to grow a healthier world by changing the trajectory of human health. The produce industry has the potential to provide solutions for many of the world’s greatest health and economic challenges – especially those surrounding nutrition and hunger.
The Foundation focuses on improving the appeal of fruit and vegetables as an integral part of people’s diets, supporting the development of infrastructure and supply chain solutions that provide easier access, and establishing strategic alliances that enable children and families to form healthier eating habits.
The transformative Have A Plant® Movement inspires consumers with compelling reasons to believe in the powerful role fruits and vegetables can play to fuel happy, healthy and active lifestyles.
