| FIBER CONTENTS OF FOODS | |||||||
| Goal (25 to 35 Grams per day) | |||||||
| Food | Serving Size | Fiber (gm) | |||||
| Cereals: | |||||||
| All-Bran | 1/3 cup | 8.5 | |||||
| Bran Buds | 1/3 cup | 7.9 | |||||
| Bran Chex | 2/3 cup | 4.6 | |||||
| Cheerios | 1 ¼ cup | 1.1 | |||||
| Corn Bran | 2/3 cup | 5.4 | |||||
| Corn Flakes | 1 ¼ cup | 0.3 | |||||
| Craklin Bran | 1/3 cup | 4.3 | |||||
| Crispy Wheats n' Raisins | 3/4 cup | 1.3 | |||||
| 40% Bran | 3/4 cup | 4 | |||||
| Fosted Mini-Wheats | 4 biscuits | 2.1 | |||||
| Graham Crackos | 3/4 cup | 1.7 | |||||
| Grape Nuts | 1/4 cup | 1.4 | |||||
| Heartland Natural Cereal | 1/4 cup | 1.3 | |||||
| Honey Bran | 7/8 cup | 3.1 | |||||
| Most | 2/3 cup | 3.5 | |||||
| Nutri-Grain, Barley | 3/4 cup | 1.7 | |||||
| Nutri-Grain, Corn | 3/4 cup | 1.8 | |||||
| Nutri-Grain, Rye | 3/4 cup | 1.8 | |||||
| Nutri-Grain, Wheat | 3/4 cup | 1.8 | |||||
| 100% Bran | 1/2 cup | 8.4 | |||||
| 100% Natural Cereal | 1/4 cup | 1 | |||||
| Oatmeal, (cooked regular, quick, instant) | 3/4 cup | 1.6 | |||||
| Raisin Bran-type | 3/4 cup | 4 | |||||
| Rice Krispies | 1 cup | 0.1 | |||||
| Shredded Wheat | 2/3 cup | 2.6 | |||||
| Special K | 1 1/3 cup | 0.2 | |||||
| Sugar Smacks | 3/4 cup | 0.4 | |||||
| Tasteeos | 1 ¼ cup | 1 | |||||
| Total | 1 cup | 2 | |||||
| Wheat Chex | 2/3 cup | 2.1 | |||||
| Wheaties | 1 cup | 2 | |||||
| Wheat n' Raisin Chex | 3/4 cup | 2.5 | |||||
| Wheat Germ | 1/4 cup | 3.4 | |||||
| Vegetables (raw): | |||||||
| Bean Sprouts | 1/2 cup | 1.5 | |||||
| Celery, diced | 1/2 cup | 1.1 | |||||
| Cucumber | 1/2 cup | 0.4 | |||||
| Lettuce, sliced | 1 cup | 0.9 | |||||
| Mushrooms, sliced | 1/2 cup | 0.9 | |||||
| Onions, sliced | 1/2 cup | 0.9 | |||||
| Pepper, green, sliced | 1/2 cup | 0.5 | |||||
| Spinach | 1 cup | 1.2 | |||||
| Tomato | 1 cup | 1.5 | |||||
| Food | Serving Size | Fiber (gm) | |||||
| Vegetables (Cooked): | |||||||
| Asparagus, cut | 1/2 cup | 1 | |||||
| Bean (string, green) | 1/2 cup | 1.6 | |||||
| Broccoli | 1/2 cup | 2.2 | |||||
| Brussel Sprouts | 1/2 cup | 2.3 | |||||
| Cabbage (red, white) | 1/2 cup | 1.4 | |||||
| Carrots | 1/2 cup | 2.3 | |||||
| Cauliflower | 1/2 cup | 1.1 | |||||
| Corn, canned | 1/2 cup | 2.9 | |||||
| Kale leaves | 1/2 cup | 1.4 | |||||
| Parsnip | 1/2 cup | 2.7 | |||||
| Peas | 1/2 cup | 3.6 | |||||
| Potato (with skin) | 1 whole | 2.5 | |||||
| Potato (without skin) | 1 whole | 1.4 | |||||
| Spinach | 1/2 cup | 2.1 | |||||
| Squash, summer | 1/2 cup | 1.4 | |||||
| Sweet Potatoes | 1/2 cup | 1.7 | |||||
| Turnips | 1/2 cup | 1.6 | |||||
| Zucchini | 1/2 cup | 1.8 | |||||
| Fruits: | |||||||
| Apple (with skin) | 1 whole | 3.5 | |||||
| Apple (without skin) | 1 whole | 2.7 | |||||
| Apricot | 3 | 1.8 | |||||
| Apricot, dried | 5 halves | 1.4 | |||||
| Banana | 1 whole | 2.4 | |||||
| Blueberries | 1/2 cup | 2 | |||||
| Cantaloupe | 1/4 melon | 1 | |||||
| Cherries, sweet | 10 | 1.2 | |||||
| Grapefruit | ½ | 1.6 | |||||
| Grapes | 20 | 0.6 | |||||
| Orange | 1 whole | 2.6 | |||||
| Peach (with skin) | 1 whole | 1.9 | |||||
| Peach (without skin) | 1 whole | 1.2 | |||||
| Pear (with skin) | 1/2 large | 3.1 | |||||
| Pear (without skin) | 1/2 large | 2.5 | |||||
| Pineapple | 1/2 cup | 1.1 | |||||
| Plums, damson | 5 | 0.9 | |||||
| Prunes | 3 | 3 | |||||
| Raspberries | 1/2 cup | 3.1 | |||||
| Strawberries | 1 cup | 3 | |||||
| Watermelon | 1 cup | 0.4 | |||||
| Legumes: | |||||||
| Baked beans/tomato sauce | 1/2 cup | 8.9 | |||||
| Dried beans, cooked | 1/2 cup | 4.7 | |||||
| Kidney beans, cooked | 1/2 cup | 7.3 | |||||
| Lentils, cooked | 1/2 cup | 7.3 | |||||
| Lima beans, cooked | 1/2 cup | 4.5 | |||||
| Navy beans, cooked | 1/2 cup | 6 | |||||
| Food | Serving Size | Fiber (gm) | |||||
| Breads: | |||||||
| Bagels | 1 whole | 0.6 | |||||
| Bran muffins | 1 whole | 2.5 | |||||
| Cracked wheat bread | 1 slice | 1 | |||||
| Crisp wheat bread | 2 crackers | 1.8 | |||||
| Crisp rye bread | 2 crackers | 2 | |||||
| French bread | 1 slice | 0.7 | |||||
| Italian bread | 1 slice | 0.3 | |||||
| Mixed grain bread | 1 slice | 0.9 | |||||
| Oatmeal bread | 1 slice | 0.5 | |||||
| Pita bread | 1 slice | 0.4 | |||||
| Pumpernickel bread | 1 slice | 1 | |||||
| Raisin bread | 1 slice | 0.6 | |||||
| White bread | 1 slice | 0.4 | |||||
| Whole wheat bread | 1 slice | 1.4 | |||||
| Pasta and Rice: | |||||||
| Macaroni | 1 cup | 1 | |||||
| Rice, brown | 1/2 cup | 1 | |||||
| Rice, polished | 1/2 cup | 0.2 | |||||
| Spaghetti, regular | 1 cup | 1.1 | |||||
| Spaghetti, wheat | 1 cup | 3.9 | |||||
| Juices: | |||||||
| Apple | 1/2 cup | 0.4 | |||||
| Grapefruit | 1/2 cup | 0.5 | |||||
| Grape | 1/2 cup | 0.6 | |||||
| Orange | 1/2 cup | 0.5 | |||||
| Papaya | 1/2 cup | 0.8 | |||||
| Nuts: | |||||||
| Almonds | 10 nuts | 1.1 | |||||
| Filberts | 10 nuts | 0.8 | |||||
| Peanuts | 10 nuts | 1.4 | |||||
| Lentils, cooked | 1/2 cup | 7.3 | |||||
| Lima beans, cooked | 1/2 cup | 4.5 | |||||
| Navy beans, cooked | 1/2 cup | 6 | |||||
