Fruits Serving size Total fiber (grams)* Raspberries 1 cup 8.0 Pear, with skin 1 medium 5.1 Apple, with skin 1 medium 4.4 Figs, dried 2 medium 3.7 Blueberries 1 cup 3.5 Strawberries 1 cup 3.3 Banana 1 medium 3.1 Orange 1 medium 3.1 Raisins 1.5-ounce box 1.6
Grains, Spaghetti, whole-wheat, cooked 1 cup 6.3 Barley, pearled, cooked 1 cup 6.0 Oat bran muffin 1 medium 5.2 Bran flakes 3/4 cup 5.1 Oatmeal, quick, regular or instant, cooked 1 cup 4.0 Popcorn, air-popped 3 cups 3.6 Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9 Bread, whole-wheat or multi-grain 1 slice 1.9
Legumes, nuts & seeds Serving size Total fiber (grams)* Split peas, cooked 1 cup 16.3 Lentils, cooked 1 cup 15.6 Black beans, cooked 1 cup 15.0 Lima beans, cooked 1 cup 13.2 Baked beans, vegetarian, canned, cooked 1 cup 10.4 Sunflower seeds, hulled 1/4 cup 3.6 Almonds 1 ounce (22 nuts) 3.3 Pistachio nuts 1 ounce (49 nuts) 2.9 Pecans 1 ounce (19 halves) 2.7
Vegetables Serving size Total fiber (grams)* Artichoke, cooked 1 medium 10.3 Peas, cooked 1 cup 8.8 Broccoli, boiled 1 cup 5.1 Turnip greens, boiled 1 cup 5.0 Sweet corn, cooked 1 cup 4.6 Brussels sprouts, cooked 1 cup 4.1 Potato, with skin, baked 1 medium 4.0 Tomato paste 1/4 cup 2.7 Carrot, raw 1 medium 1.7 *Fiber content can vary between brands.
More information on diabetes management and sugar control at Diabetes and Sugar Management
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