Fiber Content of Foods

The fiber content of food is all too often overlooked, even by those who meticulously count calories. The more we discover about the roles the lower gut plays in overall well being, the more we are realizing the importance of eating a diet rich in soluble and insoluble fibers. Do you know the difference between soluble and insoluble fibers? Do you know if the same quantity of dried versus fresh apricots share the same fiber count? If not, review this fiber content chart and learn how the choices you make every time you eat affect your health.

The Difference Between Soluble and Insoluble Fiber

In the most simplistic sense, soluble fiber dissolves in water. Insoluble fiber doesn’t. But how these fibers break down (or don’t break down) inside your body differ and each produce different health benefits. The fact is, most Americans don’t eat enough of either fiber. Physicians and other health experts recommend between 25 and 35 total grams per day; the average intake, unfortunately, is about 15 grams per day. Insoluble fibers prevent constipation and form the basis of soft, bulky stool. Whole grain foods, dark leafy vegetables, fruit, nuts and seeds all contain insoluble fiber. Soluble fiber goods include onions, chicory root, bananas, Jerusalem artichoke, oats and oatmeal, apples and strawberries, psyllium (Metamucil) and certain vegetables. These foods help the healthy bacteria that live in the lower gut reproduce, as they stifle the production of bad, disease-causing bacteria.

A Dietary Alternative

Because most Americans don’t eat enough fiber, there is a robust market for fiber-rich foods (such as fiber or bran cereals) as well as fiber-rich supplements. The following soluble and insoluble fiber food list tells you exactly how much is contained in a diverse array of foods. As you’ll observe, most foods don’t contain the high fiber numbers you might expect – as a result, getting enough fiber through dietary means takes genuine commitment. If you dread the idea of eating several pieces of bread and a few cups of raw onion and canned mushrooms every day, there is an easy alternative. Prebiotin, a prebiotic fiber supplement, contains all of the daily fiber you’ll need. It is low in calories, tastes mildly sweet and can be added to everything from water to cereal and beyond. Because it is plant-based, it is safe for vegans and vegetarians; there is also a gluten-free formula. In the meantime, review these soluble and insoluble fiber foods and see how much fiber you’re getting every day. To find the soluble and insoluble fiber content of a food you can click the first letter below of the desired food.

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
All-Bran (Kellogg’s) 1 cup 20.00 18.40 1.60
All-Bran Buds (Kellogg’s) 1 cup 35.90 28.30 7.60
All-Bran with Extra Fiber (Kellogg’s) 1 cup 26.60 24.70 1.90
Allspice 1 tsp 0.40 0.00 0.00
Almond butter 1 Tbsp 0.60 0.50 0.10
Almond paste 1 Tbsp 0.80 0.70 0.10
Almonds 1 cup 15.90 14.30 1.60
Alpen (Weetabix) 1 cup 7.10 5.00 2.10
Alpha-Bits (Post) 1 cup 1.70 1.10 0.60
Amaranth Flakes (Arrowhead Mills) 1 cup 3.30 2.10 1.20
Amaranth, dry 1 cup 29.60 20.20 9.40
Anise seed 1 tsp 0.30 0.00 0.00
Apple & Cinnamon Toasty O’s (Malt-O-Meal) 1 cup 2.20 1.20 1.00
Apple Cinnamon Cheerios (General Mills) 1 cup 2.10 1.10 1.00
Apple Jacks K-sentials (Kellogg’s) 1 cup 0.60 0.40 0.20
Apple juice 1 cup 0.30 0.20 0.10
Apple Zaps (Quaker) 1 cup 1.40 1.30 0.10
Apple, baked with skin, sweetened 1 medium 4.90 3.60 1.30
Apple, baked with skin, unsweetened 1 medium 5.40 4.00 1.40
Apple, dried 1 cup 7.50 3.40 4.10
Apple, with skin 1 medium 3.70 2.70 1.00
Apple, without skin 1 medium 2.40 1.70 0.70
Applesauce, canned, unsweetened 1 cup 2.90 2.00 0.90
Applesauce,canned, sweetened 1 cup 3.10 2.10 1.00
Apricot 1 cup 3.70 1.70 2.00

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Bacon bits, textured vegetable protein 1 Tbsp 0.60 0.40 0.20
Bagel chip 1 oz 1.00 0.50 0.50
Bagel, egg 1 medium 1.30 0.50 0.80
Bagel, oat bran 1 medium 2.00 1.00 1.00
Bagel, plain 1 medium 1.30 0.80 0.50
Bagel, pumpernickel, rye 1 medium 2.60 1.60 1.00
Bagel, whole wheat 1 medium 2.60 1.80 0.80
Baking chocolate 1 oz 4.40 4.20 0.20
Bamboo shoots, canned 1 cup 1.80 1.30 0.50
Banana 1 medium 2.80 2.10 0.70
Barley, cooked 1 cup 8.50 6.70 1.80
Barley, dry 1 cup 31.20 24.40 6.80
Basic 4 (General Mills) 1 cup 3.40 2.60 0.80
Basil (ground) 1 tsp 0.60 0.00 0.00
Basil, fresh 1 Tbsp 0.10 0.00 0.00
Bay leaf 1 tsp 0.20 0.00 0.00
Beans with bacon, ham or pork, ready-to-serve can 1 cup 5.30 3.90 1.40
Beans with bacon, undiluted 1 cup 10.60 7.90 2.70
Beans, baked with pork in brown sugar 1 cup 13.20 8.10 5.10
Beans, baked with pork in tomato sauce 1 cup 12.10 7.10 5.00
Beans, baked, vegetarian 1 cup 12.60 7.80 4.80
Beans, bayo, cooked 1 cup 5.80 3.50 2.30
Beans, garbanzo, cooked from dried 1 cup 12.40 9.80 2.60
Beans, green or string, canned 1 cup 2.60 1.60 1.00
Beans, green or string, cooked fresh 1 cup 3.70 2.10 1.60
Beans, green or string, cooked frozen 1 cup 4.10 2.30 1.80
Beans, kidney, cooked dried 1 cup 11.40 5.70 5.70
Beans, lima, cooked dried 1 cup 13.20 6.20 7.00
Beans, lima, cooked frozen 1 cup 9.90 7.20 2.70
Beans, navy, cooked dried 1 cup 11.70 7.30 4.40
Beans, northern, cooked dried 1 cup 11.10 8.30 2.80
Beans, pinto, cooked dried 1 cup 14.70 10.90 3.80
Beans, refried, canned 1 cup 13.40 9.20 4.20
Beans, soybeans, cooked dried 1 cup 10.30 5.70 4.60
Beans, soybeans, green cooked 1 cup 7.60 4.20 3.40
Beans, soybeans, roasted 1 cup 30.40 16.70 13.70
Beans, wax or yellow, canned 1 cup 1.70 0.80 0.90
Beans, wax or yellow, cooked fresh 1 cup 3.70 2.10 1.60
Beans, wax or yellow, cooked frozen 1 cup 4.10 2.30 1.80
Beef with noodles or pasta, ready-to-serve can 1 cup 0.80 0.50 0.30
Beef with noodles or pasta, undiluted 1 cup 0.70 0.40 0.30
Beet greens, cooked 1 cup 4.20 2.30 1.90
Beet greens, raw 1 cup 1.40 1.00 0.40
Beets, canned 1 cup 2.90 1.50 1.40
Beets, cooked fresh 1 cup 3.40 1.40 2.00
Berry Berry Kix (General Mills) 1 cup 0.20 0.10 0.10
Berry Colossal Crunch (Malt-O-Meal) 1 cup 0.40 0.30 0.10
Betty Crocker Cinnamon Streusel (General Mills) 1 cup 1.50 1.20 0.30
Betty Crocker Dutch Apple (General Mills) 1 cup 1.60 1.00 0.60
Biscuit, baking powder, buttermilk 1 medium 0.50 0.20 0.30
Bite Size Shredded Wheat (Arrowhead Mills) 1 cup 6.20 5.30 0.90
Bite Size Shredded Wheat, Sweetened (Arrowhead Mills) 1 cup 5.30 4.50 0.80
Black bean, ready-to serve can 1 cup 5.30 3.90 1.40
Black bean, undiluted 1 cup 6.80 5.10 1.70
Black currant juice 1 cup 1.50 0.50 1.00
Blackberries 1 cup 7.60 6.20 1.40
Blueberries 1 cup 3.90 3.50 0.40
Body Buddies (General Mills) 1 cup 0.90 0.70 0.20
Booberry (General Mills) 1 cup 0.40 0.40 0.00
Bran (Nabisco) 100% 1 cup 24.80 22.40 2.40
Bran Cereal with Apples & Cinnamon (Health Valley) 1 cup 11.40 9.80 1.60
Bran Flakes (Arrowhead Mills) 1 cup 4.40 3.70 0.70
Bran Flakes (Malt-O-Meal) 1 cup 6.71 6.00 0.70
Bran Flakes (Post) 1 cup 6.70 6.00 0.70
Bran, corn, dry 1 cup 63.20 61.60 1.60
Bran, oat bran, dry 1 cup 14.50 7.70 6.80
Bran, rice, dry 1 cup 24.80 21.60 3.20
Bran, wheat (unprocessed) 1 cup 24.80 22.90 1.90
Brazil nuts 1 cup 7.50 5.70 1.80
Bread crumbs, plain 1 Tbsp 0.20 0.10 0.10
Bread, Boston brown 1 slice 2.10 1.60 0.50
Bread, cheese 1 slice 0.50 0.20 0.30
Bread, cinnamon swirl 1 slice 0.60 0.30 0.30
Bread, cracked wheat 1 slice 1.00 0.70 0.30
Bread, cracked wheat, lo-cal, hi-fiber 1 slice 3.10 1.70 1.40
Bread, egg 1 slice 0.40 0.20 0.20
Bread, focaccia 1 slice 1.20 0.50 0.70
Bread, French 1 slice 0.70 0.30 0.40
Bread, Hovis 1 slice 0.60 0.40 0.20
Bread, Italian 1 slice 0.50 0.20 0.30
Bread, multigrain, granola 1 slice 1.80 1.50 0.30
Bread, multigrain, granola, lo-cal, hi-fiber 1 slice 2.80 1.60 1.20
Bread, oat bran 1 slice 1.10 0.70 0.40
Bread, oatmeal 1 slice 1.10 0.50 0.60
Bread, pumpernickel 1 slice 1.50 0.70 0.80
Bread, raisin 1 slice 1.10 0.90 0.20
Bread, rye (light or dark) 1 slice 1.50 0.70 0.80
Bread, sourdough 1 slice 0.70 0.30 0.40
Bread, wheat 1 slice 1.00 0.80 0.20
Bread, wheat, lo-cal, hi-fiber 1 slice 3.10 1.70 1.40
Bread, white 1 slice 0.60 0.30 0.30
Bread, white, lo-cal, hi-fiber 1 slice 3.10 1.70 1.40
Bread, whole wheat 1 slice 2.00 1.60 0.40
Breadsticks, bread type 1 medium 0.90 0.30 0.60
Breakfast strips, textured vegetable protein 1 strip 0.20 0.10 0.10
Bridge mix 1 oz 0.80 0.60 0.20
Broccoflower (green cauliflower) cooked 1 cup 2.70 1.50 1.20
Broccoflower (green cauliflower), raw 1 cup 2.00 1.00 1.00
Broccoli cheese, undiluted 1 cup 3.90 1.90 2.00
Broccoli, cooked fresh 1 cup 4.60 2.30 2.30
Broccoli, cooked frozen 1 cup 5.50 2.70 2.80
Broccoli, raw 1 cup 2.60 1.70 0.90
Brussels sprouts, cooked 1 cup 6.40 2.50 3.90
Buckwheat groats, dry 1 cup 16.90 14.60 2.30
Bulgur, canned 1 cup 5.90 4.90 1.00
Bulgur, dry 1 cup 25.60 21.30 4.30
Bulgur, home-cooked 1 cup 7.90 6.60 1.30
Butter 1 each 0.05 0.02 0.03
Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Cabbage, green, cooked 1 cup 3.40 1.90 1.50
Cabbage, green, raw 1 cup 2.00 1.30 0.70
Cabbage, red, cooked 1 cup 3.00 1.70 1.30
Cabbage, red, raw 1 cup 1.80 1.00 0.80
Canadian-style bacon, soy product 1 oz 0.20 0.10 0.10
Candy-coated almonds 1 oz 1.30 1.20 0.10
Candy-coated chocolate 1 oz 0.70 0.60 0.10
Candy-coated peanuts and chocolate 1 oz 1.00 0.80 0.20
Cantaloupe 1 cup 1.30 1.00 0.30
Cap’n Crunch (Quaker) 1 cup 1.20 1.10 0.10
Cap’n Crunch’s Crunch Berries (Quaker) 1 cup 1.10 1.00 0.10
Cap’n Crunch’s Peanut Butter Crunch (Quaker) 1 cup 1.00 0.70 0.30
Carambola (starfruit) 1 cup 2.90 1.60 1.30
Caramel, plain 1 oz 0.30 0.00 0.30
Caraway seed 1 tsp 0.90 0.00 0.00
Cardamom (ground) 1 tsp 0.50 0.00 0.00
Carob 1 oz 1.10 0.30 0.80
Carob powder 1 tsp 0.90 0.20 0.70
Carob-coated peanuts 1 oz 1.80 0.70 1.10
Carob-coated raisins 1 oz 0.70 0.40 0.30
Carrot juice 1 cup 1.90 1.40 0.50
Carrots, canned 1 cup 2.20 0.70 1.50
Carrots, cooked fresh 1 cup 5.20 3.00 2.20
Carrots, cooked frozen 1 cup 4.80 2.80 2.00
Carrots, raw 1 cup 3.30 1.70 1.60
Cashew butter 1 Tbsp 0.30 0.20 0.10
Cashews 1 cup 4.90 4.50 0.40
Cassava (yuca), cooked 1 cup 1.50 0.90 0.60
Catsup 1 Tbsp 0.20 0.10 0.10
Cauliflower, cooked fresh 1 cup 3.40 2.50 0.90
Cauliflower, cooked frozen 1 cup 4.90 3.60 1.30
Cauliflower, raw 1 cup 2.50 1.60 0.90
Celeriac or celery root, cooked 1 cup 1.90 1.00 0.90
Celery seed 1 tsp 0.30 0.00 0.00
Celery, cooked 1 cup 2.40 1.70 0.70
Celery, raw 1 cup 2.00 1.30 0.70
Cereal bar 1 bar 1.00 0.60 0.40
Cereal party mix, commercial 1 cup 1.80 1.40 0.40
Cereal party mix, homemade 1 cup 4.10 3.10 1.00
Chard, cooked 1 cup 3.70 3.10 0.60
Cheerios (General Mills) 1 cup 3.00 2.10 0.90
Cheese 1 each 0.07 0.04 0.03
Cheese balls, puffs, twists 1 oz 1.40 1.40 0.00
Cheese, undiluted 1 cup 0.30 0.10 0.20
Cherries 1 cup 3.30 2.30 1.00
Cherries, canned, heavy syrup 1 cup 3.80 2.70 1.10
Cherries, maraschino 1 cup 1.40 1.00 0.40
Chervil (dried) 1 tsp 0.10 0.00 0.00
Chestnuts 1 cup 16.70 13.20 3.50
Chicken with noodles, ready-to-serve can 1 cup 0.40 0.20 0.20
Chicken with noodles, ready-to-serve can, chunky 1 cup 0.70 0.40 0.30
Chicken with noodles, undiluted 1 cup 0.80 0.40 0.40
Chicken with rice, ready-to-serve can 1 cup 0.30 0.20 0.10
Chicken with rice, undiluted 1 cup 0.70 0.50 0.20
Chicken with vegetables, ready-to-serve can 1 cup 1.20 0.70 0.50
Chicken with vegetables, undiluted 1 cup 2.50 1.40 1.10
Chili powder 1 tsp 0.80 0.00 0.00
Chinese cabbage, Pak-choi, cooked 1 cup 2.70 1.70 1.00
Chinese cabbage, Pak-choi, raw 1 cup 0.70 0.40 0.30
Chinese cabbage, Pe-tsai, cooked 1 cup 3.20 1.50 1.70
Chinese cabbage, Pe-tsai, raw 1 cup 2.40 1.90 0.50
Chinese vegetables, canned 1 cup 1.40 0.90 0.50
Chives, raw 1 Tbsp 0.07 0.05 0.00
Chocolate-covered almonds 1 oz 2.50 2.20 0.30
Chocolate-covered caramel 1 oz 0.30 0.20 0.10
Chocolate-covered caramel and nougat 1 oz 0.50 0.40 0.10
Chocolate-covered caramel and peanuts 1 oz 1.00 0.80 0.20
Chocolate-covered caramel, peanuts and nougat 1 oz 0.80 0.60 0.20
Chocolate-covered cherry 1 oz 0.30 0.20 0.10
Chocolate-covered coconut 1 oz 1.60 1.50 0.10
Chocolate-covered cream 1 oz 0.50 0.40 0.10
Chocolate-covered fondant 1 oz 0.50 0.40 0.10
Chocolate-covered marshmallow 1 oz 0.30 0.20 0.10
Chocolate-covered peanut butter 1 oz 0.90 0.70 0.20
Chocolate-covered peanuts 1 oz 1.30 1.00 0.30
Chocolate-covered raisins 1 oz 1.20 1.00 0.20
Chocolate-covered toffee 1 oz 0.70 0.60 0.10
Chocolate-covered toffee with nuts 1 oz 1.50 1.30 0.20
Cinnamon (ground) 1 tsp 1.20 0.00 0.00
Cinnamon Life (Quaker) 1 cup 2.90 2.20 0.70
Cinnamon Toast Crunch (General Mills) 1 cup 2.00 1.70 0.30
Clam chowder, Manhattan, ready-to-serve can 1 cup 1.00 0.60 0.40
Clam chowder, Manhattan, undiluted 1 cup 2.00 1.10 0.90
Clam chowder, New England, ready-to-serve can 1 cup 1.60 0.70 0.90
Clam chowder, New England, undiluted 1 cup 2.10 0.90 1.20
Cloves (ground) 1 tsp 0.80 0.00 0.00
Cocoa Blasts (Quaker) 1 cup 1.40 1.30 0.10
Cocoa Comets (Malt-O-Meal) 1 cup 1.50 1.40 0.10
Cocoa Frosted Flakes K-sentials (Kellogg’s) 1 cup 0.30 0.20 0.10
Cocoa Krispies K-sentials (Kellogg’s) 1 cup 0.50 0.40 0.10
Cocoa Pebbles (Post) 1 cup 0.60 0.50 0.10
Cocoa powder, unsweetened 1 tsp 0.60 0.50 0.10
Cocoa Puffs (General Mills) 1 cup 0.20 0.10 0.10
Coconut sweetened 1 cup 3.30 3.00 0.30
Coconut unsweetened 1 cup 13.00 11.90 1.10
Coconut, fresh 1 medium 35.70 31.80 3.90
Coffeecake, quick-bread, crumb type 1 slice 0.90 0.30 0.60
Coffeecake, yeast type 1 slice 0.60 0.20 0.40
Collards, cooked 1 cup 5.30 2.10 3.20
Collards, raw 1 cup 1.30 0.50 0.80
Colossal Crunch (Malt-O-Meal) 1 cup 1.80 1.60 0.20
Complete Oat Bran Flakes (Kellogg’s) 1 cup 4.80 3.20 1.60
Complete Wheat Bran Flakes (Kellogg’s) 1 cup 6.10 5.50 0.60
Coriander seed 1 tsp 0.70 0.00 0.00
Coriander, leaf, fresh or dried 1 Tbsp 0.10 0.03 0.10
Corn Bursts (Malt-O-Meal) 1 cup 1.00 0.90 0.10
Corn Chex (General Mills) 1 cup 1.10 1.00 0.10
Corn chip 1 oz 1.40 1.40 0.00
Corn Flakes (Arrowhead Mills) 1 cup 2.00 1.80 0.20
Corn Flakes (Kellogg’s) 1 cup 0.80 0.70 0.10
Corn Flakes (Malt-O-Meal) 1 cup 1.00 0.90 0.10
Corn grits, dry 1 cup 2.50 1.90 0.60
Corn nuts 1 cup 5.80 5.70 0.10
Corn Pops K-sentials (Kellogg’s) 1 cup 0.40 0.30 0.10
Corn, canned, drained 1 cup 3.30 3.00 0.30
Corn, cooked fresh, cob 1 medium 2.80 2.30 0.50
Corn, cooked frozen, whole kernel 1 cup 3.90 3.40 0.50
Cornbread 1 slice 1.30 1.10 0.20
Cornmeal 1 cup 2.70 2.60 0.10
Cornmeal, dry 1 cup 10.20 10.10 0.10
Count Chocula (General Mills) 1 cup 0.50 0.40 0.10
Country Corn Flakes (General Mills) 1 cup 0.40 0.30 0.10
Couscous, cooked 1 cup 2.70 2.10 0.60
Couscous, dry 1 cup 8.60 6.70 1.90
Cracked wheat 1 cup 6.40 5.50 0.90
Cracklin’ Oat Bran (Kellogg’s) 1 cup 7.80 6.30 1.50
Cranapple juice 1 cup 0.20 0.10 0.10
Cranberries 1 cup 4.00 3.00 1.00
Cranberries, dried (Craisins) 1 cup 6.00 4.40 1.60
Cranberry juice 1 cup 0.30 0.20 0.10
Cream of broccoli, undiluted 1 cup 1.30 0.60 0.70
Cream of celery, undiluted 1 cup 2.00 1.30 0.70
Cream of chicken, undiluted 1 cup 0.50 0.20 0.30
Cream of mushroom, undiluted 1 cup 0.60 0.40 0.20
Cream of onion, undiluted 1 cup 1.00 0.30 0.70
Cream of rice 1 cup 0.40 0.30 0.10
Cream of wheat, multigrained 1 cup 3.00 1.70 1.30
Creamed wheat, instant 1 cup 1.10 0.60 0.50
Creamed wheat, regular 1 cup 1.20 0.70 0.50
Crepe, plain 1 slice 0.40 0.20 0.20
Crispbread – rye 1 each 0.30 0.10 0.20
Crispix (Kellogg’s) 1 cup 0.60 0.50 0.10
Crispy Puffs (Arrowhead Mills) 1 cup 1.40 1.10 0.30
Crispy Rice (Malt-O-Meal) 1 cup 0.70 0.50 0.20
Crispy Wheaties ‘N Raisins (General Mills) 1 cup 3.40 2.90 0.50
Croissant 1 medium 0.90 0.40 0.50
Croutons 1 cup 1.50 0.90 0.60
Crunchy Bran (Quaker) 1 cup 6.40 6.20 0.20
Cucumber, raw, with or without peel 1 cup 0.80 0.60 0.20
Cumin seed 1 tsp 0.20 0.00 0.00
Curry powder 1 tsp 0.70 0.00 0.00
Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Danish pastry 1 medium 1.00 0.40 0.60
Dark chocolate 1 oz 1.70 1.60 0.10
Dates 1 cup 13.40 11.20 2.20
Dill seed 1 tsp 0.50 0.30 0.20
Dill weed, dried 1 tsp 0.20 0.10 0.10
Dill weed, fresh 1 Tbsp 0.00 0.00 0.00
Double Chex (General Mills) 1 cup 0.40 0.30 0.10
Doughnut, cake 1 medium 0.60 0.20 0.40
Doughnut, raised or yeast 1 medium 0.90 0.40 0.50

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Eggplant, cooked 1 cup 2.50 1.80 0.70
Elderberries 1 cup 10.20 8.30 1.90
Endive (curly), cooked 1 cup 5.20 3.70 1.50
Endive (curly), raw 1 cup 0.90 0.60 0.30
Erewhon #9 Granola with Bran (U.S. Mills) 1 cup 15.10 9.20 5.90
Erewhon Apple Stroodle (U.S. Mills) 1 cup 2.40 1.30 1.10
Erewhon Aztec (U.S. Mills) 1 cup 1.20 0.80 0.40
Erewhon Banana-O’s (U.S. Mills) 1 cup 2.10 1.30 0.80
Erewhon Corn Flakes (U.S. Mills) 1 cup 0.60 0.40 0.20
Erewhon Crispy Brown Rice (U.S. Mills) 1 cup 1.30 1.10 0.20
Erewhon Crispy Brown Rice, No Salt (U.S. Mills) 1 cup 1.00 0.80 0.20
Erewhon Fruit’n Wheat (U.S. Mills) 1 cup 8.00 7.00 1.00
Erewhon Galaxy Grahams (U.S. Mills) 1 cup 2.90 2.50 0.40
Erewhon Kamut Flakes (U.S. Mills) 1 cup 5.80 5.00 0.80
Erewhon New England Style Granola – Date Nut (U.S. Mills) 1 cup 12.10 6.90 5.20
Erewhon New England Style Granola – Honey Almond (U.S. Mills) 1 cup 11.60 6.60 5.00
Erewhon New England Style Granola – Maple (U.S. Mills) 1 cup 12.60 7.20 5.40
Erewhon Poppets (U.S. Mills) 1 cup 1.20 1.00 0.20
Erewhon Raisin Bran (U.S. Mills) 1 cup 6.00 5.30 0.70
Erewhon Spiced Apple Granola (U.S. Mills) 1 cup 11.90 6.80 5.10
Erewhon Sunflower Crunch Granola (U.S. Mills) 1 cup 12.40 7.10 5.30
Erewhon Wheat Flakes (U.S. Mills) 1 cup 6.00 5.20 0.80

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Familia Swiss Muesli – No Sugar 1 cup 9.50 6.90 2.60
Familia Swiss Muesli – Original 1 cup 10.00 7.30 2.70
Fat-Free 10 Bran O’s, Apple Cinnamon (Health Valley) 1 cup 4.10 3.10 1.00
Fat-Free Granola O’s – Almond (Health Valley) 1 cup 3.70 2.50 1.20
Fat-Free Granola O’s – Apple Cinnamon (Health Valley) 1 cup 3.70 2.50 1.20
Fat-Free Granola O’s – Honey Crunch (Health Valley) 1 cup 3.70 2.50 1.20
Fat-Free Honey Clusters & Flakes, Almond (Health Valley) 1 cup 5.60 4.80 0.80
Fat-Free Honey Clusters & Flakes, Apple Cinnamon (Health Valley) 1 cup 5.60 4.80 0.80
Fat-Free Honey Clusters & Flakes, Honey Crunch (Health Valley) 1 cup 5.60 4.80 0.80
Fennel bulb, raw 1 cup 2.70 1.70 1.00
Fennel seed 1 tsp 0.70 0.00 0.00
Fenugreek seed 1 tsp 0.90 0.00 0.00
Fiber One (General Mills) 1 cup 27.90 26.60 1.30
Figs 1 cup 5.80 2.80 3.00
Figs, canned, heavy syrup 1 cup 5.70 2.70 3.00
Figs, dried, uncooked 1 cup 24.30 16.30 8.00
Filberts or hazelnuts 1 cup 8.20 4.80 3.40
Flatbread 1 each 0.20 0.10 0.10
Flax Seed 1 cup 25.50 11.70 13.80
Flour, arrowroot 1 cup 4.30 4.20 0.10
Flour, baking mix 1 cup 1.50 1.10 0.40
Flour, barley 1 cup 15.00 11.70 3.30
Flour, barley bran 1 cup 100.00 95.70 4.30
Flour, barley malt 1 cup 11.50 9.00 2.50
Flour, buckwheat 1 cup 12.00 10.30 1.70
Flour, cake or pastry 1 cup 2.30 1.10 1.20
Flour, chickpea 1 cup 9.90 7.80 2.10
Flour, corn 1 cup 10.90 6.10 4.80
Flour, peanut, defatted 1 cup 9.50 6.90 2.60
Flour, peanut, low-fat 1 cup 9.50 6.80 2.60
Flour, potato 1 cup 9.40 4.30 5.10
Flour, rice, brown 1 cup 7.30 6.20 1.10
Flour, rye 1 cup 14.90 10.90 4.00
Flour, soy, defatted 1 cup 17.50 9.60 7.90
Flour, soy, full-fat 1 cup 8.10 4.50 3.60
Flour, soy, low-fat 1 cup 9.00 3.50 5.50
Flour, triticale, whole grain 1 cup 19.00 15.50 3.50
Flour, white, all-purpose 1 cup 3.40 1.40 2.00
Flour, whole wheat 1 cup 14.60 12.50 2.10
Four, rice, white 1 cup 3.80 3.00 0.80
Frankenberry (General Mills) 1 cup 0.40 0.40 0.00
French toast 1 slice 0.60 0.30 0.30
French Toast Crunch (General Mills) 1 cup 1.90 1.80 0.10
Fried pork rinds 1 oz 0.00 0.00 0.00
Froot Loops K-sentials (Kellogg’s) 1 cup 0.60 0.40 0.20
Frosted Cheerios (General Mills) 1 cup 1.40 0.80 0.60
Frosted Flakes (Malt-O-Meal) 1 cup 1.50 1.40 0.10
Frosted Flakes (Quaker) 1 cup 2.00 1.90 0.10
Frosted Flakes K-sentials (Kellogg’s) 1 cup 0.80 0.70 0.10
Frosted Oats (Quaker) 1 cup 1.10 0.60 0.50
Frosted Shredded Wheat Bite Size (Nabisco) 1 cup 4.10 3.50 0.60
Frosted Toasty O’s (Malt-O-Meal) 1 cup 1.40 1.00 0.40
Fruit & Fiber – Dates, Raisins & Walnuts (Post) 1 cup 5.00 4.30 0.70
Fruit bar 1 bar 1.50 0.70 0.80
Fruit cocktail, canned, heavy syrup 1 cup 2.50 1.00 1.50
Fruit cocktail, canned, juice pack 1 cup 2.40 1.00 1.40
Fruit cocktail, canned, water pack 1 cup 2.40 1.50 0.90
Fruit leather or rolls 1 oz 0.50 0.30 0.20
Fruit snacks 1 oz 0.10 0.00 0.10
Fruitangy Oh’s (Quaker) 1 cup 1.40 1.30 0.10
Fruity Pebbles (Post) 1 cup 0.60 0.50 0.10
Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Garlic powder 1 tsp 0.30 0.10 0.20
Garlic, fresh 1 tsp 0.06 0.00 0.10
Ginger (ground) 1 tsp 0.20 0.00 0.00
Ginger root, raw 1 cup 1.90 0.00 0.00
Golden Crisp (Post) 1 cup 0.50 0.20 0.30
Golden Flax (Health Valley) 1 cup 12.90 9.40 3.50
Golden Grahams (General Mills) 1 cup 1.30 1.20 0.10
Golden Puffs (Malt-O-Meal) 1 cup 1.30 1.10 0.20
Gooseberries 1 cup 6.50 5.10 1.40
Gooseberries, canned 1 cup 6.00 4.00 2.00
Grainfield’s Brown Rice (Weetabix) 1 cup 1.40 1.20 0.20
Grainfield’s Corn Flakes (Weetabix) 1 cup 1.70 1.50 0.20
Grainfield’s Crispy Rice (Weetabix) 1 cup 0.70 0.60 0.10
Grainfield’s Raisin Bran (Weetabix) 1 cup 6.20 5.40 0.80
Granola – Date Almond (Health Valley) 98% Fat-Free 1 cup 7.70 4.70 3.00
Granola – Oats & Honey (Grist Mill) 100% Natural 1 cup 7.90 5.30 2.60
Granola – Oats, Honey & Raisins (Grist Mills) 100% Natural 1 cup 8.00 5.30 2.70
Granola – Raisin Cinnamon (Health Valley) 98% Fat-Free 1 cup 7.70 4.70 3.00
Granola – Tropical (Health Valley) 98% Fat-Free 1 cup 7.70 4.70 3.00
Granola bars, chocolate-covered 1 bar 1.20 0.90 0.30
Granola bars, peanut butter 1 bar 1.20 0.70 0.50
Granola bars, plain 1 bar 1.00 0.80 0.20
Granola with Raisins (Quaker) 100% Natural Low Fat 1 cup 4.10 2.90 1.20
Grape juice 1 cup 0.30 0.00 0.30
Grape-Nuts (Post) 1 cup 9.60 8.10 1.50
Grapefruit juice 1 cup 0.30 0.20 0.10
Grapefruit, canned, syrup pack 1 cup 1.00 0.40 0.60
Grapefruit, canned, water pack 1 cup 2.80 0.50 2.30
Grapefruit, white, pink or red 1 medium 2.80 0.50 2.30
Grapes 1 cup 1.60 1.00 0.60
Grits 1 cup 0.60 0.40 0.20
Guava 1 cup 8.90 7.40 1.50
Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Halvah, plain 1 oz 1.30 1.00 0.30
Hamburger/ground beef substitute-meatless 1 oz 0.20 0.00 0.00
Healthy Choice Almond Crunch with Raisins (Kellogg’s) 1 cup 4.20 3.60 0.60
Healthy Choice Golden Multi-Grain Flakes (Kellogg’s) 1 cup 3.90 3.50 0.40
Healthy Choice Toasted Brown Sugar Squares (Kellogg’s) 1 cup 4.60 3.90 0.70
Heartland Granola – Original (Pet) 1 cup 8.80 5.20 3.60
Heartland Granola – Raisin (Pet) 1 cup 8.80 5.20 3.60
Hearts of palm, canned 1 cup 3.50 0.00 0.00
Hickory nuts 1 cup 7.70 5.90 1.80
Hominy, canned 1 cup 4.10 2.30 1.80
Honey & Nut Toasty O’s (Malt-O-Meal) 1 cup 1.90 1.10 0.80
Honey Bunches of Oats Honey Roasted (Post) 1 cup 1.30 1.00 0.30
Honey Bunches of Oats with Almonds (Post) 1 cup 1.30 1.00 0.30
Honey Crunch Corn Flakes (Kellogg’s) 1 cup 0.90 0.80 0.10
Honey Frosted Wheaties (General Millsj) 1 cup 2.00 1.90 0.10
Honey Graham Oh’s (Quaker) 1 cup 0.90 0.80 0.10
Honey Nut Cheerios (General Mills) 1 cup 1.60 1.00 0.60
Honey Nut Clusters (General Mills) 1 cup 3.00 2.50 0.50
Honey Nut Oats (Quaker) 1 cup 1.30 0.70 0.60
Honey Nut Shredded Wheat – Bite Size (Nabisco) 1 cup 4.00 3.40 0.60
Honeycomb (Post) 1 cup 0.30 0.20 0.10
Honeydew melon 1 cup 1.00 0.70 0.30
Hot chili pepper, red (dried), with seeds 1 tsp 0.20 0.00 0.00
Hot chili pepper, red (dried), without seeds 1 tsp 0.20 0.00 0.00
Hot dogs, frankfurters or weiners substitute-meatless 1 oz 1.70 0.90 0.80
Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Jicama or yambean, cooked 1 cup 2.60 1.50 1.10
Jicama or yambean, raw 1 cup 6.40 3.10 3.30
Just Right Fruit & Nut (Kellogg’s) 1 cup 3.00 2.40 0.60
Just Right with Crunchy Nuggets (Kellogg’s) 1 cup 2.80 2.40 0.40

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Kaboom (General Mills) 1 cup 1.20 0.70 0.50
Kale, cooked 1 cup 2.60 1.20 1.40
Kamut Flakes (Arrowhead Mills) 1 cup 3.00 2.50 0.50
Kasha, cooked 1 cup 5.30 4.60 0.70
King Vitaman (Quaker) 1 cup 0.80 0.60 0.20
Kiwi 1 medium 2.60 2.00 0.60
Kix (General Mills) 1 cup 0.60 0.40 0.20
Kohlrabi, cooked 1 cup 1.80 0.60 1.20
Kohlrabi, raw 1 cup 4.90 1.50 3.40
Kretschmer Honey Crunch Wheat Germ (Quaker) 1 cup 14.80 11.10 3.70
Kumquat 1 medium 1.30 0.80 0.50

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Lemon 1 medium 1.60 0.60 1.00
Lemon juice 1 cup 1.00 0.20 0.80
Lentil, ready-to-serve can 1 cup 7.50 6.40 1.10
Lentils, cooked from dried 1 cup 15.60 14.40 1.20
Lettuce, iceberg 1 cup 0.80 0.70 0.10
Lettuce, romaine or cos 1 cup 0.90 0.60 0.30
Licorice 1 oz 0.40 0.20 0.20
Life (Quaker) 1 cup 2.70 1.70 1.00
Loganberries 1 cup 7.20 6.50 0.70
Low Fat Alpen (Weetabix) 1 cup 7.40 5.20 2.20
Low Fat Granola (Kellogg’s) 1 cup 5.80 4.10 1.70
Low Fat Granola with Raisins (Kellogg’s) 1 cup 5.40 3.70 1.70
Lucky Charms (General Mills) 1 cup 1.20 0.60 0.60

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Macadamia nuts 1 cup 12.50 9.90 2.60
Mace (ground) 1 tsp 0.40 0.00 0.00
Malted milk balls 1 oz 1.00 0.50 0.50
Mandarin orange 1 cup 4.50 2.70 1.80
Mandarin orange, canned, syrup 1 cup 1.80 1.30 0.50
Mango 1 medium 3.70 2.20 1.50
Maple Corns (Arrowhead Mills) 1 cup 6.00 5.90 0.10
Marjoram (dried) 1 tsp 0.20 0.00 0.00
Marshmallow 1 cup 0.00 0.00 0.00
Marshmallow Alpha-Bits (Post) 1 cup 1.00 0.60 0.40
Marshmallow Blasted Froot Loops K-sentials (Kellogg’s) 1 cup 0.80 0.70 0.10
Marshmallow Mateys (Malt-O-Meal) 1 cup 1.20 0.60 0.60
Marshmallow Safari (Quaker) 1 cup 1.30 0.70 0.60
Matzo, egg 1 each 0.80 0.30 0.50
Matzo, plain 1 each 0.80 0.40 0.40
Matzo, whole wheat 1 each 0.80 0.40 0.40
Melba toast 1 each 0.13 0.05 0.08
Milk chocolate with almonds 1 oz 1.80 1.50 0.30
Milk chocolate with cereal 1 oz 0.90 0.70 0.20
Milk chocolate with peanuts 1 oz 1.00 0.80 0.20
Milk chocolate, plain 1 oz 1.00 0.80 0.20
Millet, cooked 1 cup 6.50 5.30 1.20
Millet, dry 1 cup 17.00 13.80 3.20
Minestrone, ready-to-serve can 1 cup 3.30 2.20 1.10
Minestrone, undiluted 1 cup 6.60 4.40 2.20
Mini-Wheats – Apple Cinnamon (Kellogg’s) 1 cup 6.40 5.50 0.90
Mini-Wheats – Blueberry (Kellogg’s) 1 cup 6.30 5.40 0.90
Mini-Wheats – Frosted Bite Size (Kellogg’s) 1 cup 5.90 5.00 0.90
Mini-Wheats – Frosted Original (Kellogg’s) 1 cup 5.90 5.00 0.90
Mini-Wheats – Raisin (Kellogg’s) 1 cup 6.60 5.60 1.00
Mini-Wheats – Strawberry (Kellogg’s) 1 cup 5.90 5.00 0.90
Miso (soybean paste) 1 tsp 0.30 0.20 0.10
Mix ‘N Eat Cream of Wheat, flavored 1 cup 1.40 0.90 0.50
Mix ‘N Eat Cream of Wheat, plain 1 cup 0.80 0.40 0.40
Mixed nuts with peanuts 1 cup 12.80 10.20 2.60
Mixed nuts without peanuts 1 cup 7.90 6.60 1.30
Mixed vegetables (peas & carrots), canned 1 cup 4.50 3.30 1.20
Mixed vegetables (peas & carrots), frozen 1 cup 5.00 3.30 1.70
Mixed vegetables, canned 1 cup 5.50 4.40 1.10
Mixed vegetables, frozen 1 cup 8.00 4.20 3.80
Morning Traditions Banana Nut Crunch (Post) 1 cup 4.00 3.00 1.00
Morning Traditions Blueberry Morning (Post) 1 cup 1.60 1.40 0.20
Morning Traditions Cranberry Almond Crunch (Post) 1 cup 3.00 2.40 0.60
Morning Traditions Great Grains Crunch Pecan (Post) 1 cup 6.00 4.60 1.40
Morning Traditions Great Grains Raisins, Dates and Pecans (Post) 1 cup 6.00 4.80 1.20
Mountain House Granola with Blueberries (Oregon Freeze Dry) 1 cup 7.90 4.70 3.20
Mueslix – Apple & Almond Crunch (Kellogg’s) 1 cup 6.00 4.50 1.50
Mueslix – Raisin & Almond Crunch with Dates (Kellogg’s) 1 cup 5.60 4.40 1.20
Muffins, blueberry 1 medium 0.90 0.50 0.40
Muffins, bran 1 medium 2.60 2.30 0.30
Muffins, carrot 1 medium 1.00 0.50 0.50
Muffins, corn 1 medium 1.20 1.00 0.20
Muffins, English, white 1 each 1.50 1.10 0.40
Muffins, English, whole wheat 1 each 4.40 3.60 0.80
Muffins, oat bran or oatmeal 1 medium 1.20 0.60 0.60
Multi Grain Cheerios Plus (General Mills) 1 cup 1.90 1.50 0.40
Multi Grain Flakes (Arrowhead Mills) 1 cup 2.90 2.30 0.60
Multi-Bran Chex (General Mills) 1 cup 5.60 5.40 0.20
Mushrooms, canned 1 cup 3.70 3.40 0.30
Mushrooms, cooked fresh 1 cup 3.40 3.10 0.30
Mushrooms, raw 1 cup 0.80 0.70 0.10
Mustard 1 tsp 0.20 0.00 0.00
Mustard powder 1 tsp 0.10 0.00 0.00
Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Nature O’s (Arrowhead Mills) 1 cup 3.00 1.90 1.10
Nature Valley Low Fat Fruit Granola (General Mills) 1 cup 5.10 2.90 2.20
Nectarine 1 medium 2.20 1.40 0.80
Nutmeg 1 tsp 0.50 0.00 0.00
Nutri-Grain – Almond Raisin (Kellogg’s) 1 cup 3.20 2.90 0.30
Nutri-Grain – Golden Wheat (Kellogg’s) 1 cup 5.00 4.60 0.40

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Oat bran 1 cup 5.70 3.00 2.70
Oat Bran Flakes (Arrowhead Mills) 1 cup 3.50 1.90 1.60
Oat Bran Ready-To-Eat (Quaker) 1 cup 4.80 2.80 2.00
Oatmeal Crisp – Almond (General Mills) 1 cup 4.30 3.10 1.20
Oatmeal Crisp – Apple Cinnamon (General Mills) 1 cup 4.50 2.80 1.70
Oatmeal Crisp – Raisin (General Mills) 1 cup 3.50 2.50 1.00
Oatmeal Squares (Quaker) 1 cup 4.20 2.50 1.70
Oatmeal Squares – Cinamon (Quaker) 1 cup 4.50 2.50 2.00
Oatmeal, dry 1 cup 8.60 4.60 4.00
Oatmeal, instant, flavored 1 cup 3.10 1.60 1.50
Oatmeal, instant, plain 1 cup 3.90 2.10 1.80
Oatmeal, regular 1 cup 4.00 2.10 1.90
Okra, cooked 1 cup 5.10 3.10 2.00
Olives, black 1 medium 0.20 0.10 0.10
Olives, green 1 medium 0.10 0.10 0.00
Olives, stuffed 1 medium 0.10 0.10 0.00
Onion flavored rings 1 oz 1.70 1.60 0.10
Onion powder 1 tsp 0.20 0.10 0.10
Onion, (French), undiluted 1 cup 3.10 1.40 1.70
Onion, white, yellow, or red, cooked 1 cup 2.90 0.80 2.10
Onion, white, yellow, or red, raw 1 cup 2.90 1.10 1.80
Orange 1 medium 3.10 1.30 1.80
Orange juice 1 cup 0.50 0.30 0.20
Oregano (ground) 1 tsp 0.60 0.00 0.00
Oreo O’s (Post) 1 cup 0.90 0.60 0.30
Organic Amaranth Flakes (Health Valley) 1 cup 5.60 4.90 0.70
Organic Blue Corn Flakes (Health Valley) 1 cup 5.50 5.30 0.20
Organic Bran with Raisins (Health Valley) 1 cup 9.10 8.00 1.10
Organic Crisp Brown Rice (Health Valley) 1 cup 2.20 1.90 0.30
Organic Fiber 7 Flakes (Health Valley) 1 cup 5.60 4.90 0.70
Organic Healthy Fiber Flakes (Health Valley) 1 cup 5.70 4.80 0.90
Organic Oat Bran Flakes (Health Valley) 1 cup 4.10 2.50 1.60
Organic Oat Bran Flakes with Raisins (Health Valley) 1 cup 5.20 4.00 1.20
Organic Oat Bran O’s (Health Valley) 1 cup 3.00 2.00 1.00
Organic Raisin Bran Flakes (Health Valley) 1 cup 5.30 4.60 0.70
Oyster 1 each 0.04 0.03 0.01

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Pancake, white flour, frozen 1 medium 0.60 0.40 0.20
Pancake, white flour, mix 1 medium 0.50 0.30 0.20
Pancake, whole wheat 1 medium 1.80 1.60 0.20
Papaya 1 cup 2.50 1.30 1.20
Papaya juice 1 cup 1.50 0.80 0.70
Paprika 1 tsp 0.50 0.00 0.00
Parsley (dried) 1 tsp 0.20 0.10 0.10
Parsley, fresh 1 Tbsp 0.10 0.00 0.10
Parsnip, cooked 1 cup 6.20 2.60 3.60
Passion fruit 1 medium 1.90 0.50 1.40
Passion fruit juice 1 cup 0.50 0.20 0.30
Pasta, macaroni noodles, white, cooked 1 cup 1.80 0.70 1.10
Pasta, macaroni noodles, whole wheat, cooked 1 cup 3.90 3.10 0.80
Pasta, noodles, cellophane, cooked 1 cup 1.60 1.20 0.40
Pasta, noodles, Chinese, soft type, cooked 1 cup 2.30 0.90 1.40
Pasta, noodles, chow fun rice, cooked 1 cup 1.60 1.20 0.40
Pasta, noodles, chow mein, crisp type 1 cup 1.80 0.70 1.10
Pasta, noodles, egg, cooked 1 cup 1.80 1.00 0.80
Pasta, noodles, rice, cooked 1 cup 1.80 1.40 0.40
Pasta, noodles, whole wheat, cooked 1 cup 4.50 3.50 1.00
Pasta, spaghetti noodles, white, cooked 1 cup 1.80 0.70 1.10
Pasta, spaghetti noodles, whole wheat, cooked 1 cup 3.90 3.10 0.80
Pea (green), undiluted 1 cup 17.60 15.20 2.40
Peach 1 medium 2.00 1.20 0.80
Peach nectar 1 cup 1.50 0.40 1.10
Peach, canned, heavy syrup 1 cup 3.40 2.00 1.40
Peach, canned, water pack 1 cup 3.20 2.00 1.20
Peach, dried 1 cup 13.10 7.00 6.10
Peach, dried, cooked, unsweetened 1 cup 7.00 3.80 3.20
Peanut butter 1 Tbsp 1.00 0.70 0.30
Peanuts 1 cup 13.20 10.50 2.70
Pear 1 medium 4.00 1.80 2.20
Pear, canned, heavy syrup 1 cup 4.30 2.00 2.30
Pear, canned, water pack 1 cup 3.90 3.10 0.80
Pear, dried 1 cup 13.50 8.10 5.40
Pear, dried, cooked, unsweetened 1 cup 16.30 7.50 8.80
Peas, cowpeas, cooked dried 1 cup 11.20 9.80 1.40
Peas, cowpeas, cooked fresh 1 cup 8.30 7.40 0.90
Peas, green peas, canned 1 cup 7.00 6.10 0.90
Peas, green peas, cooked 1 cup 8.80 6.20 2.60
Peas, snow peas, cooked 1 cup 4.50 3.40 1.10
Peas, split, yellow, green, canned 1 cup 16.30 14.10 2.20
Peas, split, yellow, green, cooked dried 1 cup 16.30 14.10 2.20
Pecans 1 cup 8.20 6.60 1.60
Pepper (ground), black 1 tsp 0.60 0.00 0.00
Pepper (ground), red 1 tsp 0.50 0.00 0.00
Pepper (ground), white 1 tsp 0.60 0.00 0.00
Peppers, green – sweet, cooked 1 cup 2.20 0.70 1.50
Peppers, green – sweet, raw 1 cup 2.70 1.60 1.10
Peppers, hot chili, green, canned 1 cup 2.40 0.80 1.60
Peppers, hot chili, green, cooked fresh 1 cup 2.00 0.70 1.30
Peppers, hot chili, green, raw 1 cup 2.30 1.40 0.90
Peppers, hot chili, red, canned 1 cup 1.80 0.60 1.20
Peppers, hot chili, red, cooked fresh 1 cup 2.10 1.30 0.80
Peppers, hot chili, red, raw 1 cup 2.30 1.40 0.90
Peppers, hot chili, sun-dried 1 cup 10.60 0.00 0.00
Peppers, jalapeno, canned 1 cup 3.50 1.20 2.30
Peppers, jalapeno, cooked fresh 1 cup 3.90 2.40 1.50
Peppers, jalapeno, raw 1 cup 2.50 1.50 1.00
Peppers, red – sweet, cooked 1 cup 2.20 0.90 1.30
Peppers, red – sweet, raw 1 cup 3.00 1.90 1.10
Peppers, yellow – sweet, cooked 1 cup 1.70 1.10 0.60
Peppers, yellow – sweet, raw 1 cup 1.30 0.80 0.50
Persimmon 1 medium 6.10 5.30 0.80
Pickles, bread-and-butter 1 cup 1.80 1.40 0.40
Pickles, dill 1 cup 1.70 1.40 0.30
Pickles, sweet gherkins 1 cup 1.70 1.30 0.40
Pimento 1 Tbsp 0.20 0.10 0.10
Pine nuts – pignolias 1 cup 14.60 13.10 1.50
Pine nuts – pinyon 1 cup 13.90 12.50 1.40
Pineapple 1 cup 1.90 1.70 0.20
Pineapple juice 1 cup 0.50 0.30 0.20
Pineapple, canned, juice pack 1 cup 2.00 1.50 0.50
Pineapple, canned, light syrup 1 cup 2.00 1.50 0.50
Pistachio nuts 1 cup 13.80 10.40 3.40
Pita, white 1 medium 1.00 0.50 0.50
Pita, whole wheat 1 medium 3.30 2.60 0.70
Plaintains, boiled or baked 1 cup 3.50 2.80 0.70
Plum 1 medium 2.50 1.20 1.30
Plum, canned, heavy syrup 1 cup 2.60 1.20 1.40
Pomegranate 1 medium 1.00 0.80 0.20
Popcorn cake 1 each 0.40 0.30 0.10
Popover 1 each 0.60 0.30 0.30
Poppy seeds 1 cup 14.10 0.00 0.00
Post Toasties (Post) 1 cup 0.40 0.30 0.10
Potato, baked, with skin 1 cup 2.90 1.70 1.20
Potato, baked, without skin 1 cup 1.90 0.60 1.30
Potato, boiled, with skin 1 cup 3.00 1.80 1.20
Potato, boiled, without skin 1 cup 2.80 1.20 1.60
Potato, canned 1 cup 4.50 1.00 3.50
Product 19 (Kellogg’s) 1 cup 1.00 0.70 0.30
Prune 1 cup 12.10 5.60 6.50
Prune juice 1 cup 2.60 1.30 1.30
Prune, cooked, unsweetened 1 cup 16.40 12.20 4.20
Puffed Corn (Arrowhead Mills) 1 cup 0.40 0.30 0.10
Puffed Corn (Health Valley) 1 cup 1.80 1.70 0.10
Puffed Kamut (Arrowhead Mills) 1 cup 1.50 1.30 0.20
Puffed Millet (Arrowhead Mills) 1 cup 2.60 2.20 0.40
Puffed Rice (Arrowhead Mills) 1 cup 0.50 0.40 0.10
Puffed Rice (Malt-O-Meal) 1 cup 0.40 0.30 0.10
Puffed Rice (Quaker) 1 cup 0.30 0.20 0.10
Puffed Wheat (Arrowhead Mills) 1 cup 2.40 2.00 0.40
Puffed Wheat (Malt-O-Meal) 1 cup 1.40 1.20 0.20
Puffed Wheat (Quaker) 1 cup 1.10 0.60 0.50
Pumpkin or squash seeds 1 cup 8.80 6.40 2.40
Pumpkin, canned 1 cup 7.10 6.10 1.00
Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Quinoa, cooked 1 cup 9.30 8.10 1.20
Quinoa, dry 1 cup 9.30 8.00 1.30

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Radicchio, raw 1 cup 0.40 0.20 0.20
Radish, raw 1 cup 1.90 1.40 0.50
Raisin Bran (Arrowhead Mills) 1 cup 8.00 7.00 1.00
Raisin Bran (Kellogg’s) 1 cup 8.20 7.20 1.00
Raisin Bran (Malt-O-Meal) 1 cup 8.00 7.10 0.90
Raisin Bran (Post) 1 cup 8.10 7.20 0.90
Raisin Nut Bran (General Mills) 1 cup 5.10 4.40 0.70
Raisins 1 cup 6.20 4.50 1.70
Raspberries 1 cup 8.40 7.50 0.90
Raspberries, frozen, sweetened 1 cup 11.00 9.80 1.20
Real Oak Bran – Almond Crunch (Health Valley) 1 cup 9.60 5.20 4.40
Reese’s Peanut Butter Puffs (General Mills) 1 cup 0.50 0.40 0.10
Rhubarb, cooked, sweetened 1 cup 4.80 3.60 1.20
Rhubarb, cooked, unsweetened 1 cup 3.40 2.20 1.20
Rice Chex (General Mills) 1 cup 0.80 0.60 0.20
Rice Krispies K-sentials (Kellogg’s) 1 cup 0.30 0.20 0.10
Rice Krispies Treats (Kellogg’s) 1 cup 0.40 0.30 0.10
Rice, brown, cooked 1 cup 3.50 3.30 0.20
Rice, white, instant (precoooked), cooked 1 cup 0.70 0.50 0.20
Rice, white, parboiled (converted), cooked 1 cup 0.70 0.50 0.20
Rice, white, regular cooking, cooked 1 cup 0.60 0.50 0.10
Rolled wheat 1 cup 3.90 3.30 0.60
Rolls, cracked wheat 1 medium 1.50 1.10 0.40
Rolls, crescent (refrigerated dough) 1 each 0.50 0.20 0.30
Rolls, French or Vienna 1 medium 1.20 0.50 0.70
Rolls, hamburger, wheat 1 medium 1.80 1.30 0.50
Rolls, hamburger, white 1 medium 1.20 0.80 0.40
Rolls, hamburger, whole wheat 1 medium 2.80 2.50 0.30
Rolls, hard 1 medium 1.20 0.80 0.40
Rolls, hot dog 1 each 1.20 0.80 0.40
Rolls, Kaiser 1 medium 1.20 0.80 0.40
Rolls, multigrain 1 medium 1.50 1.10 0.40
Rolls, oat bran 1 medium 1.50 0.70 0.80
Rolls, oatmeal 1 medium 1.10 0.50 0.60
Rolls, pumpernickel 1 medium 2.10 1.00 1.10
Rolls, rye 1 medium 2.10 1.00 1.10
Rolls, sourdough 1 medium 1.20 0.40 0.80
Rolls, submarine, hoagie 1 medium 2.80 2.00 0.80
Rolls, wheat 1 medium 1.50 1.10 0.40
Rolls, white 1 medium 1.10 0.70 0.40
Rolls, whole wheat 1 medium 2.50 2.10 0.40
Rosemary, dried 1 tsp 0.50 0.00 0.00
Rosemary, fresh 1 tsp 0.10 0.00 0.00
Rutabaga, cooked 1 cup 3.10 2.60 0.50
Rye wafer, plain 1 each 0.30 0.10 0.20
Rye wafer, seasoned 1 each 0.50 0.25 0.25
Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
S’Mores Grahams (General Mills) 1 cup 1.10 1.00 0.10
Saffron 1 tsp 0.10 0.00 0.00
Sage (ground) 1 tsp 0.30 0.00 0.00
Salted nut roll 1 oz 1.60 1.30 0.30
Saltine, white 1 each 0.12 0.08 0.04
Saltine, whole wheat 1 each 0.11 0.07 0.04
Sapodilla 1 medium 13.90 9.00 4.90
Sauerkraut 1 cup 5.90 3.90 2.00
Sausage, breakfast or brown-and-serve, substitute-meatless, link 1oz 0.20 0.10 0.10
Sausage, breakfast or brown-and-serve, substitute-meatless, patty 1 oz 0.20 0.10 0.10
Savory (ground) 1 tsp 0.70 0.00 0.00
Scallions or spring onions, cooked 1 cup 5.50 2.60 2.90
Scallions or spring onions, raw 1 cup 2.60 1.00 1.60
Scone 1 medium 0.70 0.40 0.30
Sesame seeds 1 cup 11.70 8.80 2.90
Shredded Wheat (Nabisco) 1 biscuit 2.30 1.90 0.40
Shredded Wheat (Quaker) 1 biscuit 2.00 1.70 0.30
Shredded Wheat Spoon Size (Nabisco) 1 cup 4.80 4.00 0.80
Shredded Wheat’n Bran (Nabisco) 1 cup 6.20 5.40 0.80
Skinner’s Corn Flakes (U.S. Mills) 1 cup 3.00 2.90 0.10
Skinner’s Raisin Bran (U.S. Mills) 1 cup 7.20 6.40 0.80
Smacks (Kellogg’s) 1 cup 1.30 1.00 0.30
Smart Start (Kellogg’s) 1 cup 2.30 1.90 0.40
Sorghum 1 cup 26.50 18.50 8.00
Special K (Kellogg’s) 1 cup 0.90 0.60 0.30
Spelt Flakes (Arrowhead Mills) 1 cup 3.10 2.70 0.40
Spinach, canned 1 cup 5.10 3.80 1.30
Spinach, cooked fresh 1 cup 5.40 4.30 1.10
Spinach, cooked frozen 1 cup 6.10 4.90 1.20
Spinach, raw 1 cup 0.80 0.60 0.20
Split pea with bacon, ham, pork, ready-to-serve can 1 cup 8.20 7.00 1.20
Split pea with ham or bacon, undiluted 1 cup 16.50 14.10 2.40
Split pea, vegetarian, ready-to-serve can 1 cup 8.80 7.60 1.20
Sprouts, acorn, cooked 1 cup 10.80 4.60 6.20
Sprouts, alfalfa 1 cup 0.80 0.60 0.20
Sprouts, mung bean, canned 1 cup 1.00 0.50 0.50
Sprouts, mung bean, cooked fresh 1 cup 1.00 0.40 0.60
Sprouts, soybean, raw 1 cup 0.80 0.40 0.40
Squash, butternut, cooked 1 cup 3.30 1.90 1.40
Squash, chayote, cooked 1 cup 4.50 3.50 1.00
Squash, hubbard, cooked 1 cup 6.60 2.80 3.80
Squash, spaghetti, cooked 1 cup 2.20 1.00 1.20
Squash, summer (green or yellow) cooked 1 cup 2.50 2.00 0.50
Squash, summer (green or yellow) raw 1 cup 1.50 1.20 0.30
Squash, winter (dark green or orange), cooked 1 cup 6.70 2.90 3.80
Squash, zucchini, cooked 1 cup 2.50 1.40 1.10
Squash, zucchini, raw 1 cup 1.40 0.80 0.60
Strawberries 1 cup 3.30 2.40 0.90
Strawberries, frozen, sweetened 1 cup 4.80 3.80 1.00
Sun Country Granola with Almonds (Quaker) 1 cup 5.90 3.50 2.40
Sun Country Granola with Raisins & Dates (Quaker) 1 cup 7.20 4.30 2.90
Sunflower butter 1 Tbsp 1.30 0.80 0.50
Sunflower seeds 1 cup 13.40 10.70 2.70
Sweet Crunch (Quaker) 1 cup 1.00 0.90 0.10
Sweet potato, canned, syrup packed 1 cup 5.90 2.30 3.60
Sweet potato, canned, vacuum packed 1 cup 3.60 2.20 1.40
Sweet potato, cooked 1 cup 7.60 4.80 2.80
Sweet roll 1 medium 1.10 0.40 0.70
Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Taco shell, hard 1 each 1.00 0.80 0.20
Tahini (sesame butter) 1 Tbsp 1.40 1.10 0.30
Tapioca 1 cup 1.40 1.20 0.20
Tarragon (ground) 1 tsp 0.10 0.00 0.00
Teff, dry 1 cup 26.70 21.70 5.00
Tempeh (fermented soybean product) 1 oz 2.90 1.60 1.30
Textured vegetable protein, from dry 1 cup 9.20 6.60 2.60
Textured vegetable protein, from frozen 1 oz 0.20 0.10 0.10
Thyme (ground) 1 tsp 0.50 0.00 0.00
Thyme, fresh 1 tsp 0.30 0.00 0.00
Toasted Oatmeal – Honey Nut (Quaker) 1 cup 3.30 2.30 1.00
Toasted Oatmeal – Original (Quaker) 1 cup 3.00 2.00 1.00
Toaster pastry or Pop-Tart 1 each 1.10 0.50 0.60
Toasty O’s (Malt-O-Meal) 1 cup 2.40 1.30 1.10
Tofu (soybean curd) 1 oz 0.20 0.10 0.10
Tomatillo, raw 1 cup 2.50 2.30 0.20
Tomato juice 1 cup 1.00 0.50 0.50
Tomato paste 1 cup 10.70 8.60 2.10
Tomato puree 1 cup 5.00 3.00 2.00
Tomato, canned 1 cup 2.40 1.40 1.00
Tomato, green, raw 1 cup 2.00 1.80 0.20
Tomato, orange, raw 1 cup 1.40 1.30 0.10
Tomato, raw 1 cup 2.00 1.80 0.20
Tomato, ready-to-serve can 1 cup 1.10 0.80 0.30
Tomato, sun-dried, dry pack 1 cup 6.60 6.00 0.60
Tomato, sun-dried, oil pack 1 cup 6.40 5.80 0.60
Tomato, undiluted 1 cup 2.20 1.60 0.60
Tomato, yellow, raw 1 cup 1.00 0.90 0.10
Tootie Fruities (Malt-O-Meal) 1 cup 1.00 0.70 0.30
Tortilla, corn 1 each 1.40 1.20 0.20
Tortilla, white flour 1 each 1.40 1.00 0.40
Total (General Mills) 1 cup 3.50 3.00 0.50
Total Corn Flakes (General Mills) 1 cup 0.50 0.50 0.00
Total Raisin Bran (General Mills) 1 cup 5.00 4.40 0.60
Trail mix 1 cup 11.10 9.10 2.00
Trix (General Mills) 1 cup 0.70 0.60 0.10
Turmeric (ground) 1 tsp 0.50 0.00 0.00
Turnip greens, canned 1 cup 3.10 1.80 1.30
Turnip greens, cooked 1 cup 5.00 2.80 2.20
Turnip, cooked 1 cup 3.10 2.00 1.10

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Uncle Sam (U.S. Mills) 1 cup 9.90 7.90 2.00

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Vegetable beef, ready-to-serve can 1 cup 1.60 1.10 0.50
Vegetable beef, ready-to-serve can, chunky-style 1 cup 3.30 2.20 1.10
Vegetable beef, undiluted 1 cup 3.20 2.20 1.00
Vegetable burger 1 oz 0.70 0.40 0.30
Vegetable juice 1 cup 2.00 1.50 0.50
Vegetable, (vegetarian), ready-to-serve can 1 cup 3.20 2.20 1.00
Vegetable, undiluted 1 cup 3.30 2.10 1.20
Vita Crunch Granola – Almond (Organic Milling Company) 1 cup 5.30 3.50 1.80
Vita Crunch Granola – Light & Crunchy 7 Grain (Organic Milling Co) 1 cup 4.90 3.20 1.70
Vita Crunch Granola – Raisin (Organic Milling Company) 1 cup 4.90 3.20 1.70
Vita Crunch Granola – Tropical (Organic Milling Company) 1 cup 5.30 3.50 1.80

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Waffle Crisp (Post) 1 cup 1.50 1.10 0.40
Wafflers – Cinnamon, Maple, Original, Vanilla Nut (U.S. Mills) 1 cup 1.90 1.60 0.30
Waffles, white flour, frozen – 4″ 1 each 0.50 0.20 0.30
Waffles, white flour, home recipe – 7″ 1 each 1.00 0.40 0.60
Walnuts 1 cup 5.80 4.00 1.80
Water chestnuts, canned 1 cup 3.10 1.80 1.30
Watercress, raw 1 cup 0.50 0.20 0.30
Watermelon 1 cup 1.40 0.80 0.60
Weetabix (Weetabix) 1 cup 2.00 1.70 0.30
Wheat 1 each 0.09 0.07 0.02
Wheat Bran (Arrowhead Mills) 1 cup 27.40 25.20 2.20
Wheat Chex (General Mills) 1 cup 5.60 4.80 0.80
Wheat, cracked whole wheat 1 cup 16.50 14.00 2.50
Wheat, germ 1 cup 14.60 11.00 3.60
Wheat, gluten 1 cup 12.40 0.00 0.00
Wheat, spelt 1 cup 13.70 12.10 1.60
Wheat, sprouted 1 cup 1.20 1.00 0.20
Wheaties (General Mills) 1 cup 2.10 1.40 0.70
White chocolate 1 oz 0.00 0.00 0.00
Whole wheat 1 each 0.20 0.10 0.10
Wild rice, cooked 1 cup 2.90 2.60 0.30

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Yams, canned, syrup-packed, drained 1 cup 5.90 2.30 3.60
Yams, canned, vacuum-packed 1 cup 3.60 2.20 1.40
Yams, cooked 1 cup 7.60 4.80 2.80
Yeast, baking – active dry 1 Tbsp 2.50 0.00 0.00
Yeast, baking – compressed 1 cake 1.40 0.00 0.00
Yeast, Brewers 1 Tbsp 3.00 0.00 0.00
Yogurt-covered almonds 1 oz 1.40 1.30 0.10
Yogurt-covered peanuts 1 oz 0.40 0.30 0.10
Yogurt-covered raisins 1 oz 0.60 0.40 0.20

 

Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Zwieback 1 each 0.08 0.03 0.05