Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb. Different types of plants vary in their amount and kind of fiber. Fiber includes pectin, gum, mucilage, cellulose, hemicellulose and lignin. Pectin and gum are water-soluble fibers found inside plant cells. You can get fiber from whole grains, beans, nuts, fruits and vegetables. You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas, bloating and cramps.
Fiber Chart
| Food |
Portion |
Calories |
Fiber (grams) |
|
| Almonds |
| slivered |
1 tbsp |
14 |
0.6 |
| sliced |
1/4 cup |
56 |
2.4 |
|
| Apple |
| raw |
1 small |
55-60* |
3.0 |
| raw |
1 med |
70 |
4.0 |
| raw |
1 large |
80-100* |
4.5 |
| baked |
1 large |
100 |
5.0 |
| applesauce |
2/3 cup |
182 |
3.6 |
|
| Apricots |
| raw |
1 whole |
17 |
0.8 |
| dried |
2 halves |
36 |
1.7 |
| canned in syrup |
3 halves |
86 |
2.5 |
|
| *Important as dietary fiber is, laboratory technicians have not yet been able to ascertain the exact total content in many foods, especially vegetables and fruits, because of its complexity. Consequently, estimates vary from one source to another. Where differing estimates have been found, an approximation is given in the chart, as indicated by an asterisk. The same symbol following calorie content means the number of calories has been estimated, varying according to other added ingredients, especially fats and sugars, and to the size of the “average” fruit or vegetable unit. |
|
| Artichokes |
| cooked |
l large |
30-44* |
4.5 |
| canned hearts |
4 or 5 sm |
24 |
4.5 |
|
| Asparagus |
| cooked, small spears |
|
|
|
|
1/2 cup |
17 |
1.7 |
|
| Avocado |
| diced |
1/4 cup |
97 |
1.7 |
| sliced |
2 slices |
50 |
0.9 |
| whole |
1/2 avg.size |
170 |
2.8 |
|
| Bacon |
| flavored chips (imitation) |
|
1 tbsp |
32 |
0.7* |
|
| Baked beans |
| in sauce (8-oz can) |
|
1 cup |
180* |
16.0 |
| with pork & molasses |
|
1 cup |
200-260* |
16.0 |
|
| Baked potato (see Potatoes) |
|
| Banana |
1 med 8″ |
96 |
3.0 |
|
| Beans |
| black, cooked |
1 cup |
190 |
19.4 |
|
| broad beans (Italian, haricot) |
|
3/4 cup |
30 |
3.0 |
| Great Northern |
1 cup |
160 |
16.0 |
| kidney beans, |
| canned or |
1/2 cup |
94 |
9.7 |
| cooked |
1 cup |
188 |
19.4 |
| lima, Fordhook baby, butter beans |
|
1/2 cup |
118 |
3.7 |
| lima, dried |
| canned or cooked |
1/2 cup |
150 |
5.8 |
| pinto, dried |
| before cooking |
1/2 cup |
155 |
18.8 |
| canned or cooked |
1 cup |
155 |
18.8 |
| white, dried |
| before cooking |
1/2 cup |
160 |
16.0 |
| canned or cooked |
1/2 cup |
80 |
8.0 |
|
| (See also Green (snap) beans, |
| (Chickpeas, Peas, Lentils) |
|
| Bean sprouts, raw |
| in salad |
1/4 cup |
7 |
0.8 |
|
| Beet greens, cooked (see Greens) |
|
| Beets |
| cooked, sliced |
1/2 cup |
33 |
2.5 |
| whole |
3 sm. |
48 |
3.7* |
|
| Blackberries |
| raw, no sugar |
1/2 cup |
27 |
4.4 |
| canned, in juice pack |
|
1/2 cup |
54 |
5.0 |
| jam, with seeds |
1 tbsp |
60 |
0.7 |
|
| Bran meal |
|
3 tbsp |
28 |
6.0 |
|
1 tbsp |
9 |
2.0 |
|
| Bran muffins (see Muffins) |
|
| Brazil nuts |
| shelled |
2 |
48 |
2.5 |
|
| Bread |
| Boston brown |
2 slices |
100 |
4.0* |
| cracked wheat |
2 slices |
120 |
3.6 |
| high-bran “health” bread |
2 slices |
120-160* |
7.0* |
| white |
2 slices |
160 |
1.9 |
| dark rye (whole grain) |
|
|
|
|
2 slices |
108 |
5.8* |
| pumpernickel |
2 slices |
116 |
4.0 |
| seven-grain |
2 slices |
111-140 |
6.5 |
| whole wheat |
2 slices |
120 |
6.0 |
| whole wheat raisin |
|
2 slices |
140 |
6.5 |
|
| Bread crumbs |
| whole wheat |
1 tbsp |
22 |
2.5* |
|
| Broccoli |
| raw |
1/2 cup |
20 |
4.0 |
| frozen |
4 spears |
20 |
5.0 |
| fresh, cooked |
3/4 cup |
30 |
7.0 |
|
| Brussel sprouts |
| cooked |
3/4 cup |
36 |
3.0 |
|
| Buckwheat groats (kasha) |
| before cooking |
1/2 cup |
160 |
9.6* |
| cooked |
1 cup |
160 |
9.6 |
|
| Bulgur, soaked |
| cooked |
1 cup |
160 |
9.6* |
|
| Cabbage, white or red |
| raw |
1/2 cup |
8 |
1.5 |
| cooked |
2/3 cup |
15 |
3.0 |
|
| Cantaloupe |
|
1/4 |
38 |
1.0* |
|
| Carrots |
| raw, slivered (4-5 sticks) |
|
1/4 cup |
10 |
1.7 |
| cooked |
1/2 cup |
20 |
3.4 |
|
| Catsup, see Tomatoes |
|
| Cauliflower |
| raw, chopped |
3 tiny buds |
10 |
1.2 |
| cooked, chopped |
7/8 cup |
16 |
2.3 |
|
| Celery, Pascal |
| raw |
1/4 cup |
5 |
2.0 |
| chopped |
2 tbsp |
3 |
1.0 |
| cooked |
1/2 cup |
9 |
3.0 |
|
| Cereal |
| All-Bran |
3 tbsp |
35 |
5.0 |
|
1/2 cup |
90 |
10.4 |
|
(1-1/2 oz) |
| Bran Buds |
3 tbsp |
35 |
5.0 |
|
1/2 cup |
90 |
10.4 |
|
(1-1/2 oz) |
| Bran Chex |
2/3 cup |
90 |
5.0 |
| Bran Flakes, plain |
1cup |
90 |
5.0 |
| with raisins |
1 cup |
110 |
6.0 |
| Cornflakes |
3/4 cup |
70 |
2.6 |
| Cracklin’ Bran |
1/2 cup |
110 |
4.0 |
| most cereals |
1 cup |
200 |
8.0 |
| oatmeal 3/4 cup 212 7.7 |
|
|
|
| Nabisco 100% Bran |
|
1/2 cup |
105 |
4.0 |
| Puffed wheat |
1 cup |
43 |
3.3 |
| Raisin Bran |
1 cup |
195 |
5.0 |
| Wheatena |
2/3 cup |
101 |
2.2 |
| Wheaties |
1 cup |
104 |
2.0 |
|
| Cherries |
| sweet, raw |
10 |
28 |
1.2 |
|
1/2 cup |
55* |
1.0* |
|
| Chestnuts |
| roasted |
2 lg |
29 |
1.9 |
|
| Chickpeas (garbanzos) |
| canned |
1/2 cup |
86 |
6.0 |
| cooked |
1 cup |
172 |
12.0 |
|
|
|
|
| Coconut, dried |
| sweetened |
1 tbsp |
46 |
3.4* |
| unsweetened |
1 tbsp |
22 |
3.4* |
|
| Corn (sweet) |
| on cob |
1 med ear |
64-70* |
5.0 |
| kernels, cooked or canned |
|
1/2 cup |
64 |
5.0 |
| cream-style, canned |
|
1/2 cup |
64 |
5.0 |
| succotash (with limas) |
|
1/2 cup |
66 |
7.0 |
|
| Cornbread |
|
1 sq. (2 1/2″) |
93 |
3.4 |
|
| Crackers |
| cream |
2 |
50 |
0.4 |
| graham |
2 |
53 |
1.4 |
| Ry-Krisp |
3 |
64 |
2.3 |
| Triscuits |
2 |
50 |
2.0 |
| Wheat Thins |
6 |
58 |
2.2 |
|
| Cranberries |
| raw |
1/4 cup |
12 |
2.0 |
| sauce |
1/2 cup |
245 |
4.0 |
| cranberry-orange relish |
|
1 tbsp |
56 |
0.5 |
|
| Cucumber, raw |
| unpeeled |
10 thin sl |
12 |
0.7 |
|
| Dates, pitted |
|
2 (1/2 oz.) |
39 |
1.2* |
|
| Eggplant |
| baked with tomatoes |
|
2 thick sl |
42 |
4.0 |
|
| Endive, raw |
| salad |
10 leaves |
10 |
0.6 |
|
| English muffins (see Muffins) |
|
| Figs |
| dried |
3 |
120 |
10.5 |
| fresh |
1 |
30 |
2.0 |
|
| Fruit N’ Fiber |
| cereal |
1/2 cup |
90 |
3.5 |
|
|
|
|
| Graham crackers (see Crackers) |
|
|
|
|
| Grapefruit |
|
1/2 (avg. size) |
30 |
0.8 |
|
| Grapes |
| white |
20 |
75 |
1.0 |
| red or black |
15-20 |
65 |
1.0 |
|
| Green (snap) beans |
| fresh or frozen |
1/2 cup |
10 |
2.1 |
|
| Green peas (see Peas) |
|
| Green peppers (see Peppers) |
|
| Greens, cooked |
| collards, beet greens , dandelion, kale, |
| Swiss chard, turnip greens |
|
1/2 cup |
20 |
4.0 |
|
| Honeydew melon |
|
3″ slice |
42 |
1.5 |
|
| Kasha (see Buckwheat groats) |
|
| Lasagne (see Macaroni) |
|
| Lentils |
| brown, raw |
1/3 cup |
144 |
5.5 |
| brown, cooked |
2/3 cup |
144 |
5.5 |
| red, raw |
1/2 cup |
192 |
6.4 |
| red, cooked |
1 cup |
192 |
6.4 |
|
| Lettuce |
| (Boston, leaf, iceberg) |
| shredded |
1 cup |
5 |
0.8 |
|
| Macaroni |
| whole wheat, cooked |
|
1 cup |
200 |
5.7 |
| regular, frozen with cheese, baked |
|
10 oz |
506 |
2.2 |
|
| Muffins |
| English, whole wheat |
|
1 whole |
125* |
3.7 |
| bran, whole wheat |
|
2 |
136 |
4.6 |
|
| Mushrooms |
| raw |
5 sm |
4 |
1.4 |
| sauteed or baked with 2 tsp diet margarine |
|
4 lg |
45 |
2.0 |
| canned sliced, water-pack |
|
1/4 cup |
10 |
2.0 |
|
| Noodles |
| whole wheat egg |
1 cup |
200 |
5.7 |
| spinach whole wheat |
|
1 cup |
200 |
6.0 |
|
| Okra |
| fresh or frozen, cooked |
|
1/2 cup |
13 |
1.6 |
|
| Olives |
| green |
6 |
42 |
1.2 |
| black |
6 |
96 |
1.2 |
|
| Onion |
| raw |
1 tbsp |
4 |
0.2 |
| cooked |
1/2 cup |
22 |
1.5 |
| instant minced |
1 tbsp |
6 |
0.3 |
| green, raw (scallion) |
|
1/4 cup |
11 |
0.8 |
|
| Orange |
|
1 lg |
70 |
2.4 |
|
1 sm |
35 |
1.2 |
|
| Parsley, chopped |
|
2 tbsp |
4 |
0.6 |
|
1 tbsp |
2 |
0.3 |
|
| Parsnip, pared |
| cooked |
1 lg |
76 |
2.8 |
|
1 sm |
38 |
1.4 |
|
| Peach |
| raw |
1 med |
38 |
2.3 |
| canned in light syrup |
|
2 halves |
70 |
1.4 |
|
| Peanut butter |
|
1 tbsp |
86 |
1.1 |
| homemade |
1 tbsp |
70 |
1.5 |
|
| Peanuts |
| dry roasted |
1 tbsp |
52 |
1.1 |
|
| Pear |
|
1 med |
88 |
4.0 |
|
| Peas |
| green, fresh or frozen |
|
1/2 cup |
60 |
9.1 |
| black-eyed frozen/canned |
|
1/2 cup |
74 |
8.0 |
| split peas, dried |
|
1/2 cup |
63 |
6.7 |
| cooked |
1 cup |
126 |
13.4 |
|
| (See also Chickpeas) |
|
| Peas and carrots |
| frozen |
1/2 package |
40 |
6.2 |
|
(5 oz) |
|
|
| Peppers |
|
|
|
| green sweet, raw |
2 tbsp |
4 |
0.3 |
| green sweet, cooked |
|
1/2 cup |
13 |
1.2 |
| red sweet (pimento) |
|
2 tbsp |
9 |
1.0 |
| red chili, fresh |
1 tbsp |
7 |
1.2 |
| dried, crushed |
1 tsp |
7 |
1.2 |
|
| Pimento (see Peppers) |
|
|
|
|
| Pineapple |
| fresh, cubed |
1/2 cup |
41 |
0.8 |
| canned |
1 cup |
58-74* |
0.8 |
|
| Plums |
|
2 or 3 sm |
38-45* |
2.0 |
|
| Popcorn |
| (no oil, butter or margarine) |
|
1 cup |
20 |
1.0 |
|
| Potatoes |
| Idaho, baked |
1 sm (6 oz) |
120 |
4.2 |
|
1 med (7 oz) |
140 |
5.0 all-purpose white/russet |
|
1 sm |
60 |
2.2 |
| boiled |
1 med (5 oz) |
100 |
3.5 |
| mashed potato (with 1 tbsp milk) |
|
1/2 cup |
85 |
3.0 |
| sweet, baked or boiled |
|
1 sm (5 oz) |
146 |
4.0 |
|
| (See also Yams) |
|
| Prunes |
| pitted |
3 |
122 |
1.9 |
|
| Radishes |
|
3 |
5 |
0.1 |
|
| Raisins |
|
1 tbsp |
29 |
1.0 |
|
|
|
|
| Raspberries, red |
| fresh/frozen |
1/2 cup |
20 |
4.6 |
|
| Raspberry jam |
|
|
|
|
1 tbsp |
75 |
1.0 |
|
| Rhubarb, |
| cooked with sugar |
|
1/2 cup |
169* |
2.9 |
|
| Rice |
| white (before cooking) |
|
1/2 cup |
79 |
2.0 |
| brown (before cooking) |
|
1/2 cup |
83 |
5.5 |
| instant |
1 serv |
79 |
0.7 |
| Rutabaga (yellow turnip) |
|
1/2 cup |
40 |
3.2 |
|
| Sauerkraut |
|
|
|
| canned |
2/3 cup |
15 |
3.1 |
|
| Scallion (see Onion) |
|
| Shredded wheat |
| large biscuit |
1 piece |
74 |
2.2 |
| spoon size |
1 cup |
168 |
4.4 |
|
| Spaghetti |
| whole wheat, plain |
|
1 cup |
200 |
5.6 |
| with meat sauce 1 cup 396 5.6 |
| with tomato sauce |
|
1 cup |
220 |
6.0 |
|
| Spinach |
| raw |
1 cup |
8 |
3.5 |
| cooked |
1/2 cup |
26 |
7.0 |
|
| Split peas (see Peas) |
|
|
|
|
| Squash |
|
|
|
| summer (yellow) |
1/2 cup |
8 |
2.0 |
| winter, baked or mashed |
|
1/2 cup |
40-50 |
3.5 |
| zucchini, raw or cooked |
|
1/2 cup |
7 |
3.0 |
|
| Strawberries |
| without sugar |
1 cup |
45 |
3.0 |
|
| Succotash (see Corn) |
|
| Sunflower |
| kernels |
1 tbsp |
65 |
0.5* |
|
| Sweet pickle relish |
| relish |
1 tbsp |
60 |
0.5* |
|
|
|
|
| Sweet potatoes (see Potatoes) |
|
| Swiss chard (see Greens) |
|
| Tomatoes |
| raw |
1 sm. |
22 |
1.4 |
| canned |
1/2 cup |
21 |
1.0 |
| sauce |
1/2 cup |
20 |
0.5 |
| catsup |
1 tbsp |
18 |
0.2 |
|
| Tortillas |
|
2 |
140 |
4.0* |
|
| Turnip, white |
| raw, slivered |
1/4 cup |
8 |
1.2 |
| cooked |
1/2 cup |
16 |
2.0 |
|
| Walnuts |
| English, shelled, chopped |
|
1 tbsp |
49 |
1.1 |
|
| Watercress |
| raw |
1/2 cup |
4 |
1.0 |
|
(20 sprigs) |
|
|
|
|
| Watermelon |
|
1 thick slice |
68 |
2.8 |
|
| Wheat Thins (see Crackers) |
|
| Yams (orange fleshed sweet potato) |
| cooked or baked in skin |
|
1 med (6oz) |
156 |
6.8 |
|
| Zucchini (see Squash) |
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