Fiber Food Listing

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

Fiber Food Listing

Health Topic

Services