Fiber Nutrition Information (In Grams)*

Ddiscover which fruits & vegetables are the best sources of Fiber to meet your nutritional needs!

Use this section of OASIS to match your need for Fiber to your favorite fruits and vegetables. For example, if you don't like Cabbage, you will find that Kiwifruit and Bananas also contain Fiber.

As you navigate through the nutritional section of OASIS, the percentage categories for Recommended Daily Allowance (RDA) of various Vitamins and minerals are as follows:

100% or more = Provided for informational purpose only
40% to 99% = Excellent source
25% to 39% = Good source
10% to 24% = Significant source

Fruits and vegetables contain 5 grams or more of fiber per serving:

Broccoli - 1 medium stalk (148g)

Prunes

Fruits and vegetables that contain 3 grams or more of fiber per serving:

Artichokes - 1 artichoke (56g edible portion)	Cherimoya
Asparagus - 5 spears (93g)	Figs (dried)
Avocado - 2tbs mashed (28g)	Kiwifruit - 2 medium (148g)
Cabbage - 1/12 medium head (84g)	Raspberries
Cauliflower - 1/4 medium head (99g)

Fruits and vegetables that contain 2 to 2.99 grams of fiber per serving:

Apples - 1 medium (154g)	Onions - 1 medium (148g)
Bananas - 1 medium (126g)	Papaya - 1/2 papaya (140g)
Blackberries - 1 cup (144g)	Pears - 1 medium (166g)
Celery - 2 medium stalks (110g)	Potatoes - 1 medium (148g)

Fruits and vegetables that contain 1 to 1.99 grams of fiber per serving:

Acorn squash	Cucumbers - 1/3 med. (99g)	Oriental radishes
Blueberries - 1 cup (140g)	Dates	Parsnips
Brussels sprouts - 4 (84g)	Figs (raw)	Pumpkin
Butternut squash	Green peas	Raisins
Starfruit - 1 starfruit (127g)	Honeydew - 1/4 med. (134g)	Spaghetti squash
Cantaloupe - 1/4 med. (134g)	Hubbard squash	Sweet potatoes - 1 (130g)
Collards	Iceberg lettuce - 1/6 head (89g)	Watermelon - 2 cups (280g)
Cranberries	Mangos - 1/2 mango (104g)

More Produce Nutrional Information at Produce Oasis

VITAMIN A	FIBER	PANTOTHENIC ACID
VITAMIN B-6	FOLACIN	PHOSPHORUS
VITAMIN C	IODINE	POTASSIUM
VITAMIN E	IRON	RIBOFLAVIN
CALCIUM	NIACIN	THIAMIN
COPPER	MAGNESIUM	SODIUM

* Source: Produce Marketing Association. The produce items have been grouped under headings which correspond to definitions provided formally and informally by the U.S. Food and Drug Administration. The percentages are measurements of the U.S. Recommended Daily Allowance (U.S. RDA), which is listed after each nutrient heading. Please note: When PMA research was not available, nutrient values were taken from the U.S. Department of Agriculture's Handbook 8.