According to the USDA Food Pyramid Guidelines, healthy adults should consume between 23 – 31 g of fiber per day (this amount is dependent on the amount of calories that are consumed. Vegetables contain a significant amount of the daily recommended portion of fiber, and are a particularly good way to get the recommended amount of fiber. The fiber content of some foods is presented below for illustration:
| Vegetables | Total fiber |
| Artichoke, medium | 10.3 g fiber |
| 1 Cup of Peas | 8.8 g fiber |
| 1 Cup Broccoli boiled or steamed | 5.1 g fiber |
| 1 Cup Sweet Corn | 4.2 g fiber |
| 1 Cup Brussels Sprouts | 4.1 g fiber |
| Medium Baked Potato with skin | 2.9 g fiber |
| 1 Cup Sliced Radishes | 1.9 g fiber |
| 1 Medium Raw Carrot | 1.7 g fiber |
| 1 Medium Raw Cucumber | 1.5 g fiber |
Data Source:
USDA Nutrient Data Laboratory (SR22). This is a searchable resource of nutrition data, and is available free of charge from the USDA.
Works Cited:
Harvard School of Public Health, Fiber: Start Roughing It! The Nutrition Source. Undated.
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Additional References
Fiber Content in Fruit on 20BMI.com
Fiber Content in Pasta, Cereals and Grains on 20BMI.com
Nutrition for Weight Loss Category on 20BMI.com
USDA, Using the Food Guide Pyramid, a Resource for Nutrition Educators. Undated. [pdf file]