Fiber Content of Foods - A to M
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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 | 0.6 | 0.4 | 0.2 |
| Bagel chip | 1 oz | 1 | 0.5 | 0.5 |
| Bagel, egg | 1 med | 1.3 | 0.5 | 0.8 |
| Bagel, oat bran | 1 med | 2 | 1 | 1 |
| Bagel, plain | 1 med | 1.3 | 0.8 | 0.5 |
| Bagel, pumpernickel, rye | 1 med | 2.6 | 1.6 | 1 |
| Bagel, whole wheat | 1 med | 2.6 | 1.8 | 0.8 |
| Baking chocolate | 1 oz | 4.4 | 4.2 | 0.2 |
| Bamboo shoots, canned | 1 cup | 1.8 | 1.3 | 0.5 |
| Banana | 1 med | 2.8 | 2.1 | 0.7 |
| Barley, cooked | 1 cup | 8.5 | 6.7 | 1.8 |
| Barley, dry | 1 cup | 31.2 | 24.4 | 6.8 |
| Basil (ground) | 1 tsp | 0.6 | 0 | 0 |
| Basil, fresh | 1 Tbsp | 0.1 | 0 | 0 |
| Bay leaf | 1 tsp | 0.2 | 0 | 0 |
| Beans with bacon, ham or pork, ready-to-serve can | 1 cup | 5.3 | 3.9 | 1.4 |
| Beans with bacon, undiluted | 1 cup | 10.6 | 7.9 | 2.7 |
| Beans, baked with pork in brown sugar | 1 cup | 13.2 | 8.1 | 5.1 |
| Beans, baked with pork in tomato sauce | 1 cup | 12.1 | 7.1 | 5 |
| Beans, baked, vegetarian | 1 cup | 12.6 | 7.8 | 4.8 |
| Beans, bayo, cooked | 1 cup | 5.8 | 3.5 | 2.3 |
| Beans, garbanzo, cooked from dried | 1 cup | 12.4 | 9.8 | 2.6 |
| Beans, green or string, canned | 1 cup | 2.6 | 1.6 | 1 |
| Beans, green or string, cooked fresh | 1 cup | 3.7 | 2.1 | 1.6 |
| Beans, green or string, cooked frozen | 1 cup | 4.1 | 2.3 | 1.8 |
| Beans, kidney, cooked dried | 1 cup | 11.4 | 5.7 | 5.7 |
| Beans, lima, cooked dried | 1 cup | 13.2 | 6.2 | 7 |
| Beans, lima, cooked frozen | 1 cup | 9.9 | 7.2 | 2.7 |
| Beans, navy, cooked dried | 1 cup | 11.7 | 7.3 | 4.4 |
| Beans, northern, cooked dried | 1 cup | 11.1 | 8.3 | 2.8 |
| Beans, pinto, cooked dried | 1 cup | 14.7 | 10.9 | 3.8 |
| Beans, refried, canned | 1 cup | 13.4 | 9.2 | 4.2 |
| Beans, soybeans, cooked dried | 1 cup | 10.3 | 5.7 | 4.6 |
| Beans, soybeans, green cooked | 1 cup | 7.6 | 4.2 | 3.4 |
| Beans, soybeans, roasted | 1 cup | 30.4 | 16.7 | 13.7 |
| Beans, wax or yellow, canned | 1 cup | 1.7 | 0.8 | 0.9 |
| Beans, wax or yellow, cooked fresh | 1 cup | 3.7 | 2.1 | 1.6 |
| Beans, wax or yellow, cooked frozen | 1 cup | 4.1 | 2.3 | 1.8 |
| Beef with noodles or pasta, ready-to-serve can | 1 cup | 0.8 | 0.5 | 0.3 |
| Beef with noodles or pasta, undiluted | 1 cup | 0.7 | 0.4 | 0.3 |
| Beet greens, cooked | 1 cup | 4.2 | 2.3 | 1.9 |
| Beet greens, raw | 1 cup | 1.4 | 1 | 0.4 |
| Beets, canned | 1 cup | 2.9 | 1.5 | 1.4 |
| Beets, cooked fresh | 1 cup | 3.4 | 1.4 | 2 |
| Biscuit, baking powder, buttermilk | 1 med | 0.5 | 0.2 | 0.3 |
| Bite Size Shredded Wheat (Arrowhead Mills) | 1 cup | 6.2 | 5.3 | 0.9 |
| Bite Size Shredded Wheat, Sweetened (Arrowhead Mills) | 1 cup | 5.3 | 4.5 | 0.8 |
| Black bean, ready-to serve can | 1 cup | 5.3 | 3.9 | 1.4 |
| Black bean, undiluted | 1 cup | 6.8 | 5.1 | 1.7 |
| Black currant juice | 1 cup | 1.5 | 0.5 | 1 |
| Blackberries | 1 cup | 7.6 | 6.2 | 1.4 |
| Blueberries | 1 cup | 3.9 | 3.5 | 0.4 |
| Booberry (General Mills) | 1 cup | 0.4 | 0.4 | 0 |
| Bran (Nabisco) 100% | 1 cup | 24.8 | 22.4 | 2.4 |
| Bran Cereal with Apples & Cinnamon | 1 cup | 11.4 | 9.8 | 1.6 |
| Bran Flakes (Arrowhead Mills) | 1 cup | 4.4 | 3.7 | 0.7 |
| Bran Flakes (Malt-O-Meal) | 1 cup | 6.71 | 6 | 0.71 |
| Bran Flakes (Post) | 1 cup | 6.7 | 6 | 0.7 |
| Bran, corn, dry | 1 cup | 63.2 | 61.6 | 1.6 |
| Bran, oat bran, dry | 1 cup | 14.5 | 7.7 | 6.8 |
| Bran, rice, dry | 1 cup | 24.8 | 21.6 | 3.2 |
| Bran, wheat (unprocessed) | 1 cup | 24.8 | 22.9 | 1.9 |
| Brazil nuts | 1 cup | 7.5 | 5.7 | 1.8 |
| Bread crumbs, plain | 1 Tbsp | 0.2 | 0.1 | 0.1 |
| Bread, Boston brown | 1 slice | 2.1 | 1.6 | 0.5 |
| Bread, cheese | 1 slice | 0.5 | 0.2 | 0.3 |
| Bread, cinnamon swirl | 1 slice | 0.6 | 0.3 | 0.3 |
| Bread, cracked wheat | 1 slice | 1 | 0.7 | 0.3 |
| Bread, cracked wheat, lo-cal, hi-fiber | 1 slice | 3.1 | 1.7 | 1.4 |
| Bread, focaccia | 1 slice | 1.2 | 0.5 | 0.7 |
| Bread, French | 1 slice | 0.7 | 0.3 | 0.4 |
| Bread, Hovis | 1 slice | 0.6 | 0.4 | 0.2 |
| Bread, Italian | 1 slice | 0.5 | 0.2 | 0.3 |
| Bread, multigrain, granola | 1 slice | 1.8 | 1.5 | 0.3 |
| Bread, multigrain, granola, lo-cal, hi-fiber | 1 slice | 2.8 | 1.6 | 1.2 |
| Bread, oat bran | 1 slice | 1.1 | 0.7 | 0.4 |
| Bread, oatmeal | 1 slice | 1.1 | 0.5 | 0.6 |
| Bread, pumpernickel | 1 slice | 1.5 | 0.7 | 0.8 |
| Bread, raisin | 1 slice | 1.1 | 0.9 | 0.2 |
| Bread, rye (light or dark) | 1 slice | 1.5 | 0.7 | 0.8 |
| Bread, sourdough | 1 slice | 0.7 | 0.3 | 0.4 |
| Bread, wheat | 1 slice | 1 | 0.8 | 0.2 |
| Bread, wheat, lo-cal, hi-fiber | 1 slice | 3.1 | 1.7 | 1.4 |
| Bread, white | 1 slice | 0.6 | 0.3 | 0.3 |
| Bread, white, lo-cal, hi-fiber | 1 slice | 3.1 | 1.7 | 1.4 |
| Bread, whole wheat | 1 slice | 2 | 1.6 | 0.4 |
| Breadsticks, bread type | 1 med | 0.9 | 0.3 | 0.6 |
| Breakfast strips, textured vegetable protein | 1 strip | 0.2 | 0.1 | 0.1 |
| Bridge mix | 1 oz | 0.8 | 0.6 | 0.2 |
| Broccoflower (green cauliflower) cooked | 1 cup | 2.7 | 1.5 | 1.2 |
| Broccoflower (green cauliflower), raw | 1 cup | 2 | 1 | 1 |
| Broccoli cheese, undiluted | 1 cup | 3.9 | 1.9 | 2 |
| Broccoli, cooked fresh | 1 cup | 4.6 | 2.3 | 2.3 |
| Broccoli, cooked frozen | 1 cup | 5.5 | 2.7 | 2.8 |
| Broccoli, raw | 1 cup | 2.6 | 1.7 | 0.9 |
| Brussels sprouts, cooked | 1 cup | 6.4 | 2.5 | 3.9 |
| Buckwheat groats, dry | 1 cup | 16.9 | 14.6 | 2.3 |
| Bulgur, canned | 1 cup | 5.9 | 4.9 | 1 |
| Bulgur, dry | 1 cup | 25.6 | 21.3 | 4.3 |
| Bulgur, home-cooked | 1 cup | 7.9 | 6.6 | 1.3 |
| 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 | 0.60 | 0.40 |
| 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 | 1.00 |
| 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 | 0.10 | 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 | 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 | 0.60 | 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 | 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 |
| 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 |
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