Soluble Fiber

Soluble Fiber Foods Chart: Top 10 Fruits

Fruit	Serving Size	Soluble Fiber (grams)
Figs, dried	3 medium	3.0
Grapefruit	½ large fruit	2.4
Kiwi	1 large	2.4
Banana	1 medium	2.1
Orange	1 medium	2.1
Avocado (2)	½ fruit	2.0
Apricots, dried	4 medium	1.8
Raspberries	1 cup	1.8
Strawberries	1 cup	1.8
Prunes	4 medium	1.3

Soluble Fiber Foods Chart: Top 10 Vegetables

Vegetable	Serving Size	Soluble Fiber (grams)
Artichoke, cooked	1 medium	4.7
Green peas, cooked	½ cup	3.2
Edamame	½ cup	2.7
Sweet potato, peeled	1 medium	2.7
Potato, with skin	1 medium	2.4
Kale, cooked	1 cup	2.1
Lima beans, cooked	½ cup	2.1
Asparagus, cooked	½ cup	1.7
Brussels sprouts, cooked	1 cup	1.7
Zucchini, cooked	½ cup	1.4

Soluble Fiber Foods Chart: Top 10 Grains

Grains	Serving Size	Soluble Fiber (grams)
Wheat bran	¼ cup	5.7
Whole grain pasta	1 cup	4.1
Barley, Cooked	½ cup	3.3
Popcorn, air-popped	3 cups	3.2
Whole-grain bread	1 slice	2.8
Oatmeal, cooked	1 cup	2.4
Oat bran, cooked	¾ cup	2.2
Rye bread	1 slice	1.9
Quinoa, cooked	½ cup	1.7
Whole wheat bread	1 slice	1.6

Soluble Fiber Foods Chart: Top 5 Beans and Legumes

Beans & Lentils	Serving Size	Soluble Fiber (grams)
Pinto beans, cooked	½ cup	5.5
Black beans, cooked	½ cup	3.8
Kidney beans, cooked	½ cup	2.9
Lentils, cooked	½ cup	2.8
Chickpeas	½ cup	1.2

Soluble Fiber Foods Chart: Top 5 Nuts and Seeds

Seeds & Nuts	Serving Size	Soluble Fiber (grams)
Psyllium seeds	2 Tbsp	7.1
Flaxseed, ground	2 Tbsp	3.0
Peanuts/Peanut butter	1 oz/2 Tbsp	1.1
Sunflower seeds	¼ cup	1.1
Almonds	1 oz	0.7