Fiber List (Source: "Plant Fiber in Foods by James W Anderson 1990).

(# is Grams of Fiber per Serving).
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BREADS
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Plain Bagel           1.4	       Whole-wheat Bread 1 slice  1.5
White Pita            1          Cornbread 2 inch cube      1.4
Bran Bread  1 slice   1.5        Rye Bread 1 slice          1.8

VEGETABLES
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Asparagus 1/2 cup cooked  1.8    Brocoli 1/2 cup cooked       2.4
Carrot  1 large           2.3    Celery  1/2 cup chopped       .8
Eggplant  1/2 cup cooked  1.8    Green Pepper 1/2 cup chopped  .8
Potato cooked with skin   1.5    Spinach  1/2 cup cooked      1.6
Tomato  1 medium          1      Zucchini  1/2 cup cooked      .8

FRUITS
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Apricots  7 halves      2      Apple  small with skin       2.3
Banana  small           2.2    Figs  1  1/2 medium          2.3
Grapefruit 1/2 medium   1.4    Grapes  30 small with skin   1.2
Orange  small           2.9    Peach  medium with skin      2
Pear  small with skin   1.9    Prunes  3 medium             1.7

CEREALS
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All Bran  1/3 cup         8.6    Cheerios  1  1/4 cups      2.5
Fruit 'n Fiber  1/2 cup   4.1    Oatmeal  2/3 cup cooked    2.7
Post Bran Flakes  2/3 cup 5      Raisin Bran  1/2 cup       3.8

GRAINS
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Brown Rice  1/2 cup cooked  2.3  Oat Bran  1/3 cup             4
Pasta  2 cups cooked        1.2  Popcorn  3 cups popped        2
Rye Flour  2  1/2 Tbs       2.6  Scotch Barley  1/2 cup cooked 3
White Rice  1 cup cooked    1.2  Whole Wheat Flour  2  1/2 Tbs 2.1

NUTS AND SEEDS
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Coconut  1  1/2 Tbs dried  1.5   PeanutButter  3 Tbs smooth  3
Sunflower Seeds  4 Tbs     2     Walnuts  10 whole medium    1.6

LEGUMES
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Black Beans  1/2 cup cooked   6.1   Chickpeas  1/2 cup cooked   3.9
Kidney Beans  1/2 cup cooked  6.9   Navy Beans  1/2 cup cooked  6.5
Lentils  1/2 cup cooked       5.2
Great Northern Beans 1/2 cup cooked  7.2
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