Free Shipping in the US    ♥    FREE International shipping on orders over $200

Fiber Content of Foods - A to M

A
Food Amount Total Fiber (grams) Insoluble Fiber (grams) Soluble Fiber (grams)
All-Bran (Kellogg's) 1 cup 20.00 18.00 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 0.10 0.60 0.50
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
Appl & 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, baked with skin, sweetened 1 med 4.90 3.60 3.00
Apple, baked with skin, unsweetened 1 med 5.40 4.00 1.40
Apple, dried 1 cup 7.50 3.40 4.10
Apple, with skin 1 med 3.70 2.70 1.00
Apple, without skin 1 med 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
Asparagus, cooked 1 cup 5.60 2.20 3.40
California Avocado, raw 1 medium without skin and seed 9.20 5.80 3.40
Florida Avocado, raw 1 medium without skin and seed 17.00 13.94 3.06
B
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 med 1.30 0.50 0.80
Bagel, oat bran 1 med 2.00 1.00 1.00
Bagel, plain 1 med 1.30 0.80 0.50
Bagel, pumpernickel, rye 1 med 2.60 1.60 1.00
Bagel, whole wheat 1 med 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 med 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
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 12.6 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 13.7
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
Biscuit, baking powder, buttermilk 1 med 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
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 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 0.71
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, 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 med 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 tsp 0.05 0.02 0.03
C
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
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 cup 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 1.90
Cauliflower, raw 1 cup 2.50 1.60 1.90
Celeriac or celery root, cooked 1 cup 1.90 1.00 0.90
Celery seed 1 tsp 0.30 0.00 0.30
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 .60 .40
Cereal party mix, commercial 1 cup 1.80 1.40 0.40
Chard, cooked 1 cup 3.70 3.10 0.60
Cheerios (General Mills) 1 cup 3.00 2.10 0.90
Cheese 1 oz 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 1.0
Cherries, canned, heavy syrup 1 cup 3.80 2.70 1.10
Cherries, maraschino 1 cup 1.40 1.00 .40
Chervil (dried) 1 tsp 0.10 0.10 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 0.40 0.40
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 0.02
Chocolate-covered almonds 1 oz 2.50 2.20 0.30
Chocolate-covered cherry 1 oz 0.30 0.20 0.10
Chocolate-covered coconut 1 oz 1.60 1.50 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 .70 0.60 0.10
Chocolate-covered toffee with nuts 1 oz 1.50 1.30 0.20
Cinnamon (ground) 1 tsp 1.20 0.60 0.60
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 0.40 0.40
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 med 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
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 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 grits, dry 1 cup 2.50 0.60 1.00
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 med 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
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
Crispy Wheaties 'N Raisins (General Mills) 1 cup 3.40 2.90 0.50
Croissant 1 med 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
D
Food Amount Total Fiber (grams) Insoluble Fiber (grams) Soluble Fiber (grams)
Danish pastry 1 med 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 tsp 0.00 0.00 0.00
Double Chex (General Mills) 1 cup 0.40 0.30 0.10
Doughnut, cake 1 med 0.60 0.20 0.40
Doughnut, raised or yeast 1 med 0.90 0.40 0.50
E
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
F
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
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 .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
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 (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
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
G
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 0.06
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 Grahams (General Mills) 1 cup 1.30 1.20 0.10
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 - 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 0.00 0.30
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 med 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
H
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
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 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
J
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
K
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 med 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 med 1.30 0.80 0.50
L
Food Amount Total Fiber (grams) Insoluble Fiber (grams) Soluble Fiber (grams)
Lemon 1 med 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
M
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 med 3.70 2.20 1.50
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 1.20
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 med 0.90 0.50 0.40
Muffins, bran 1 med 2.60 2.30 0.30
Muffins, carrot 1 med 1.00 0.50 0.50
Muffins, corn 1 med 1.20 1.20 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 med 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