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Web fiber in foods chart vegetables serving size fiber (grams per serving) artichoke, boiled 1 medium 6.2 asparagus, boiled ½ cup (6 spears) 1.4 baked beans 1 cup 14.0. Gray shading = high fiber food * = counts as a starch choice for the plate method food item. Here is a chart of high fiber foods divided by category: Web list of high fiber foods.