Fiber Content of Foods

FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
All-Bran (Kellogg’s)1 cup20.0018.401.60
All-Bran Buds (Kellogg’s)1 cup35.9028.307.60
All-Bran with Extra Fiber (Kellogg’s)1 cup26.6024.701.90
Allspice1 tsp0.400.000.00
Almond butter1 Tbsp0.600.500.10
Almond paste1 Tbsp0.800.700.10
Almonds1 cup15.9014.301.60
Alpen (Weetabix)1 cup7.105.002.10
Alpha-Bits (Post)1 cup1.701.100.60
Amaranth Flakes (Arrowhead Mills)1 cup3.302.101.20
Amaranth, dry1 cup29.6020.209.40
Anise seed1 tsp0.300.000.00
Apple & Cinnamon Toasty O’s (Malt-O-Meal)1 cup2.201.201.00
Apple Cinnamon Cheerios (General Mills)1 cup2.101.101.00
Apple Jacks K-sentials (Kellogg’s)1 cup0.600.400.20
Apple juice1 cup0.300.200.10
Apple Zaps (Quaker)1 cup1.401.300.10
Apple, baked with skin, sweetened1 medium4.903.601.30
Apple, baked with skin, unsweetened1 medium5.404.001.40
Apple, dried1 cup7.503.404.10
Apple, with skin1 medium3.702.701.00
Apple, without skin1 medium2.401.700.70
Applesauce, canned, unsweetened1 cup2.902.000.90
Applesauce,canned, sweetened1 cup3.102.101.00
Apricot1 cup3.701.702.00
Asparagus, cooked1 cup5.602.203.40
California Avocado, raw1 medium without skin and seed9.205.803.40
Florida Avocado, raw1 medium without skin and seed17.0013.943.06


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Bacon bits, textured vegetable protein1 Tbsp0.600.400.20
Bagel chip1 oz1.000.500.50
Bagel, egg1 medium1.300.500.80
Bagel, oat bran1 medium2.001.001.00
Bagel, plain1 medium1.300.800.50
Bagel, pumpernickel, rye1 medium2.601.601.00
Bagel, whole wheat1 medium2.601.800.80
Baking chocolate1 oz4.404.200.20
Bamboo shoots, canned1 cup1.801.300.50
Banana1 medium2.802.100.70
Barley, cooked1 cup8.506.701.80
Barley, dry1 cup31.2024.406.80
Basic 4 (General Mills)1 cup3.402.600.80
Basil (ground)1 tsp0.600.000.00
Basil, fresh1 Tbsp0.100.000.00
Bay leaf1 tsp0.200.000.00
Beans with bacon, ham or pork, ready-to-serve can1 cup5.303.901.40
Beans with bacon, undiluted1 cup10.607.902.70
Beans, baked with pork in brown sugar1 cup13.208.105.10
Beans, baked with pork in tomato sauce1 cup12.107.105.00
Beans, baked, vegetarian1 cup12.607.804.80
Beans, bayo, cooked1 cup5.803.502.30
Beans, garbanzo, cooked from dried1 cup12.409.802.60
Beans, green or string, canned1 cup2.601.601.00
Beans, green or string, cooked fresh1 cup3.702.101.60
Beans, green or string, cooked frozen1 cup4.102.301.80
Beans, kidney, cooked dried1 cup11.405.705.70
Beans, lima, cooked dried1 cup13.206.207.00
Beans, lima, cooked frozen1 cup9.907.202.70
Beans, navy, cooked dried1 cup11.707.304.40
Beans, northern, cooked dried1 cup11.108.302.80
Beans, pinto, cooked dried1 cup14.7010.903.80
Beans, refried, canned1 cup13.409.204.20
Beans, soybeans, cooked dried1 cup10.305.704.60
Beans, soybeans, green cooked1 cup7.604.203.40
Beans, soybeans, roasted1 cup30.4016.7013.70
Beans, wax or yellow, canned1 cup1.700.800.90
Beans, wax or yellow, cooked fresh1 cup3.702.101.60
Beans, wax or yellow, cooked frozen1 cup4.102.301.80
Beef with noodles or pasta, ready-to-serve can1 cup0.800.500.30
Beef with noodles or pasta, undiluted1 cup0.700.400.30
Beet greens, cooked1 cup4.202.301.90
Beet greens, raw1 cup1.401.000.40
Beets, canned1 cup2.901.501.40
Beets, cooked fresh1 cup3.401.402.00
Berry Berry Kix (General Mills)1 cup0.200.100.10
Berry Colossal Crunch (Malt-O-Meal)1 cup0.400.300.10
Betty Crocker Cinnamon Streusel (General Mills)1 cup1.501.200.30
Betty Crocker Dutch Apple (General Mills)1 cup1.601.000.60
Biscuit, baking powder, buttermilk1 medium0.500.200.30
Bite Size Shredded Wheat (Arrowhead Mills)1 cup6.205.300.90
Bite Size Shredded Wheat, Sweetened (Arrowhead Mills)1 cup5.304.500.80
Black bean, ready-to serve can1 cup5.303.901.40
Black bean, undiluted1 cup6.805.101.70
Black currant juice1 cup1.500.501.00
Blackberries1 cup7.606.201.40
Blueberries1 cup3.903.500.40
Body Buddies (General Mills)1 cup0.900.700.20
Booberry (General Mills)1 cup0.400.400.00
Bran (Nabisco) 100%1 cup24.8022.402.40
Bran Cereal with Apples & Cinnamon (Health Valley)1 cup11.409.801.60
Bran Flakes (Arrowhead Mills)1 cup4.403.700.70
Bran Flakes (Malt-O-Meal)1 cup6.716.000.70
Bran Flakes (Post)1 cup6.706.000.70
Bran, corn, dry1 cup63.2061.601.60
Bran, oat bran, dry1 cup14.507.706.80
Bran, rice, dry1 cup24.8021.603.20
Bran, wheat (unprocessed)1 cup24.8022.901.90
Brazil nuts1 cup7.505.701.80
Bread crumbs, plain1 Tbsp0.200.100.10
Bread, Boston brown1 slice2.101.600.50
Bread, cheese1 slice0.500.200.30
Bread, cinnamon swirl1 slice0.600.300.30
Bread, cracked wheat1 slice1.000.700.30
Bread, cracked wheat, lo-cal, hi-fiber1 slice3.101.701.40
Bread, egg1 slice0.400.200.20
Bread, focaccia1 slice1.200.500.70
Bread, French1 slice0.700.300.40
Bread, Hovis1 slice0.600.400.20
Bread, Italian1 slice0.500.200.30
Bread, multigrain, granola1 slice1.801.500.30
Bread, multigrain, granola, lo-cal, hi-fiber1 slice2.801.601.20
Bread, oat bran1 slice1.100.700.40
Bread, oatmeal1 slice1.100.500.60
Bread, pumpernickel1 slice1.500.700.80
Bread, raisin1 slice1.100.900.20
Bread, rye (light or dark)1 slice1.500.700.80
Bread, sourdough1 slice0.700.300.40
Bread, wheat1 slice1.000.800.20
Bread, wheat, lo-cal, hi-fiber1 slice3.101.701.40
Bread, white1 slice0.600.300.30
Bread, white, lo-cal, hi-fiber1 slice3.101.701.40
Bread, whole wheat1 slice2.001.600.40
Breadsticks, bread type1 medium0.900.300.60
Breakfast strips, textured vegetable protein1 strip0.200.100.10
Bridge mix1 oz0.800.600.20
Broccoflower (green cauliflower) cooked1 cup2.701.501.20
Broccoflower (green cauliflower), raw1 cup2.001.001.00
Broccoli cheese, undiluted1 cup3.901.902.00
Broccoli, cooked fresh1 cup4.602.302.30
Broccoli, cooked frozen1 cup5.502.702.80
Broccoli, raw1 cup2.601.700.90
Brussels sprouts, cooked1 cup6.402.503.90
Buckwheat groats, dry1 cup16.9014.602.30
Bulgur, canned1 cup5.904.901.00
Bulgur, dry1 cup25.6021.304.30
Bulgur, home-cooked1 cup7.906.601.30
Butter1 each0.050.020.03
FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Cabbage, green, cooked1 cup3.401.901.50
Cabbage, green, raw1 cup2.001.300.70
Cabbage, red, cooked1 cup3.001.701.30
Cabbage, red, raw1 cup1.801.000.80
Canadian-style bacon, soy product1 oz0.200.100.10
Candy-coated almonds1 oz1.301.200.10
Candy-coated chocolate1 oz0.700.600.10
Candy-coated peanuts and chocolate1 oz1.000.800.20
Cantaloupe1 cup1.301.000.30
Cap’n Crunch (Quaker)1 cup1.201.100.10
Cap’n Crunch’s Crunch Berries (Quaker)1 cup1.101.000.10
Cap’n Crunch’s Peanut Butter Crunch (Quaker)1 cup1.000.700.30
Carambola (starfruit)1 cup2.901.601.30
Caramel, plain1 oz0.300.000.30
Caraway seed1 tsp0.900.000.00
Cardamom (ground)1 tsp0.500.000.00
Carob1 oz1.100.300.80
Carob powder1 tsp0.900.200.70
Carob-coated peanuts1 oz1.800.701.10
Carob-coated raisins1 oz0.700.400.30
Carrot juice1 cup1.901.400.50
Carrots, canned1 cup2.200.701.50
Carrots, cooked fresh1 cup5.203.002.20
Carrots, cooked frozen1 cup4.802.802.00
Carrots, raw1 cup3.301.701.60
Cashew butter1 Tbsp0.300.200.10
Cashews1 cup4.904.500.40
Cassava (yuca), cooked1 cup1.500.900.60
Catsup1 Tbsp0.200.100.10
Cauliflower, cooked fresh1 cup3.402.500.90
Cauliflower, cooked frozen1 cup4.903.601.30
Cauliflower, raw1 cup2.501.600.90
Celeriac or celery root, cooked1 cup1.901.000.90
Celery seed1 tsp0.300.000.00
Celery, cooked1 cup2.401.700.70
Celery, raw1 cup2.001.300.70
Cereal bar1 bar1.000.600.40
Cereal party mix, commercial1 cup1.801.400.40
Cereal party mix, homemade1 cup4.103.101.00
Chard, cooked1 cup3.703.100.60
Cheerios (General Mills)1 cup3.002.100.90
Cheese1 each0.070.040.03
Cheese balls, puffs, twists1 oz1.401.400.00
Cheese, undiluted1 cup0.300.100.20
Cherries1 cup3.302.301.00
Cherries, canned, heavy syrup1 cup3.802.701.10
Cherries, maraschino1 cup1.401.000.40
Chervil (dried)1 tsp0.100.000.00
Chestnuts1 cup16.7013.203.50
Chicken with noodles, ready-to-serve can1 cup0.400.200.20
Chicken with noodles, ready-to-serve can, chunky1 cup0.700.400.30
Chicken with noodles, undiluted1 cup0.800.400.40
Chicken with rice, ready-to-serve can1 cup0.300.200.10
Chicken with rice, undiluted1 cup0.700.500.20
Chicken with vegetables, ready-to-serve can1 cup1.200.700.50
Chicken with vegetables, undiluted1 cup2.501.401.10
Chili powder1 tsp0.800.000.00
Chinese cabbage, Pak-choi, cooked1 cup2.701.701.00
Chinese cabbage, Pak-choi, raw1 cup0.700.400.30
Chinese cabbage, Pe-tsai, cooked1 cup3.201.501.70
Chinese cabbage, Pe-tsai, raw1 cup2.401.900.50
Chinese vegetables, canned1 cup1.400.900.50
Chives, raw1 Tbsp0.070.050.00
Chocolate-covered almonds1 oz2.502.200.30
Chocolate-covered caramel1 oz0.300.200.10
Chocolate-covered caramel and nougat1 oz0.500.400.10
Chocolate-covered caramel and peanuts1 oz1.000.800.20
Chocolate-covered caramel, peanuts and nougat1 oz0.800.600.20
Chocolate-covered cherry1 oz0.300.200.10
Chocolate-covered coconut1 oz1.601.500.10
Chocolate-covered cream1 oz0.500.400.10
Chocolate-covered fondant1 oz0.500.400.10
Chocolate-covered marshmallow1 oz0.300.200.10
Chocolate-covered peanut butter1 oz0.900.700.20
Chocolate-covered peanuts1 oz1.301.000.30
Chocolate-covered raisins1 oz1.201.000.20
Chocolate-covered toffee1 oz0.700.600.10
Chocolate-covered toffee with nuts1 oz1.501.300.20
Cinnamon (ground)1 tsp1.200.000.00
Cinnamon Life (Quaker)1 cup2.902.200.70
Cinnamon Toast Crunch (General Mills)1 cup2.001.700.30
Clam chowder, Manhattan, ready-to-serve can1 cup1.000.600.40
Clam chowder, Manhattan, undiluted1 cup2.001.100.90
Clam chowder, New England, ready-to-serve can1 cup1.600.700.90
Clam chowder, New England, undiluted1 cup2.100.901.20
Cloves (ground)1 tsp0.800.000.00
Cocoa Blasts (Quaker)1 cup1.401.300.10
Cocoa Comets (Malt-O-Meal)1 cup1.501.400.10
Cocoa Frosted Flakes K-sentials (Kellogg’s)1 cup0.300.200.10
Cocoa Krispies K-sentials (Kellogg’s)1 cup0.500.400.10
Cocoa Pebbles (Post)1 cup0.600.500.10
Cocoa powder, unsweetened1 tsp0.600.500.10
Cocoa Puffs (General Mills)1 cup0.200.100.10
Coconut sweetened1 cup3.303.000.30
Coconut unsweetened1 cup13.0011.901.10
Coconut, fresh1 medium35.7031.803.90
Coffeecake, quick-bread, crumb type1 slice0.900.300.60
Coffeecake, yeast type1 slice0.600.200.40
Collards, cooked1 cup5.302.103.20
Collards, raw1 cup1.300.500.80
Colossal Crunch (Malt-O-Meal)1 cup1.801.600.20
Complete Oat Bran Flakes (Kellogg’s)1 cup4.803.201.60
Complete Wheat Bran Flakes (Kellogg’s)1 cup6.105.500.60
Coriander seed1 tsp0.700.000.00
Coriander, leaf, fresh or dried1 Tbsp0.100.030.10
Corn Bursts (Malt-O-Meal)1 cup1.000.900.10
Corn Chex (General Mills)1 cup1.101.000.10
Corn chip1 oz1.401.400.00
Corn Flakes (Arrowhead Mills)1 cup2.001.800.20
Corn Flakes (Kellogg’s)1 cup0.800.700.10
Corn Flakes (Malt-O-Meal)1 cup1.000.900.10
Corn grits, dry1 cup2.501.900.60
Corn nuts1 cup5.805.700.10
Corn Pops K-sentials (Kellogg’s)1 cup0.400.300.10
Corn, canned, drained1 cup3.303.000.30
Corn, cooked fresh, cob1 medium2.802.300.50
Corn, cooked frozen, whole kernel1 cup3.903.400.50
Cornbread1 slice1.301.100.20
Cornmeal1 cup2.702.600.10
Cornmeal, dry1 cup10.2010.100.10
Count Chocula (General Mills)1 cup0.500.400.10
Country Corn Flakes (General Mills)1 cup0.400.300.10
Couscous, cooked1 cup2.702.100.60
Couscous, dry1 cup8.606.701.90
Cracked wheat1 cup6.405.500.90
Cracklin’ Oat Bran (Kellogg’s)1 cup7.806.301.50
Cranapple juice1 cup0.200.100.10
Cranberries1 cup4.003.001.00
Cranberries, dried (Craisins)1 cup6.004.401.60
Cranberry juice1 cup0.300.200.10
Cream of broccoli, undiluted1 cup1.300.600.70
Cream of celery, undiluted1 cup2.001.300.70
Cream of chicken, undiluted1 cup0.500.200.30
Cream of mushroom, undiluted1 cup0.600.400.20
Cream of onion, undiluted1 cup1.000.300.70
Cream of rice1 cup0.400.300.10
Cream of wheat, multigrained1 cup3.001.701.30
Creamed wheat, instant1 cup1.100.600.50
Creamed wheat, regular1 cup1.200.700.50
Crepe, plain1 slice0.400.200.20
Crispbread – rye1 each0.300.100.20
Crispix (Kellogg’s)1 cup0.600.500.10
Crispy Puffs (Arrowhead Mills)1 cup1.401.100.30
Crispy Rice (Malt-O-Meal)1 cup0.700.500.20
Crispy Wheaties ‘N Raisins (General Mills)1 cup3.402.900.50
Croissant1 medium0.900.400.50
Croutons1 cup1.500.900.60
Crunchy Bran (Quaker)1 cup6.406.200.20
Cucumber, raw, with or without peel1 cup0.800.600.20
Cumin seed1 tsp0.200.000.00
Curry powder1 tsp0.700.000.00
FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Danish pastry1 medium1.000.400.60
Dark chocolate1 oz1.701.600.10
Dates1 cup13.4011.202.20
Dill seed1 tsp0.500.300.20
Dill weed, dried1 tsp0.200.100.10
Dill weed, fresh1 Tbsp0.000.000.00
Double Chex (General Mills)1 cup0.400.300.10
Doughnut, cake1 medium0.600.200.40
Doughnut, raised or yeast1 medium0.900.400.50


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Eggplant, cooked1 cup2.501.800.70
Elderberries1 cup10.208.301.90
Endive (curly), cooked1 cup5.203.701.50
Endive (curly), raw1 cup0.900.600.30
Erewhon #9 Granola with Bran (U.S. Mills)1 cup15.109.205.90
Erewhon Apple Stroodle (U.S. Mills)1 cup2.401.301.10
Erewhon Aztec (U.S. Mills)1 cup1.200.800.40
Erewhon Banana-O’s (U.S. Mills)1 cup2.101.300.80
Erewhon Corn Flakes (U.S. Mills)1 cup0.600.400.20
Erewhon Crispy Brown Rice (U.S. Mills)1 cup1.301.100.20
Erewhon Crispy Brown Rice, No Salt (U.S. Mills)1 cup1.000.800.20
Erewhon Fruit’n Wheat (U.S. Mills)1 cup8.007.001.00
Erewhon Galaxy Grahams (U.S. Mills)1 cup2.902.500.40
Erewhon Kamut Flakes (U.S. Mills)1 cup5.805.000.80
Erewhon New England Style Granola – Date Nut (U.S. Mills)1 cup12.106.905.20
Erewhon New England Style Granola – Honey Almond (U.S. Mills)1 cup11.606.605.00
Erewhon New England Style Granola – Maple (U.S. Mills)1 cup12.607.205.40
Erewhon Poppets (U.S. Mills)1 cup1.201.000.20
Erewhon Raisin Bran (U.S. Mills)1 cup6.005.300.70
Erewhon Spiced Apple Granola (U.S. Mills)1 cup11.906.805.10
Erewhon Sunflower Crunch Granola (U.S. Mills)1 cup12.407.105.30
Erewhon Wheat Flakes (U.S. Mills)1 cup6.005.200.80


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Familia Swiss Muesli – No Sugar1 cup9.506.902.60
Familia Swiss Muesli – Original1 cup10.007.302.70
Fat-Free 10 Bran O’s, Apple Cinnamon (Health Valley)1 cup4.103.101.00
Fat-Free Granola O’s – Almond (Health Valley)1 cup3.702.501.20
Fat-Free Granola O’s – Apple Cinnamon (Health Valley)1 cup3.702.501.20
Fat-Free Granola O’s – Honey Crunch (Health Valley)1 cup3.702.501.20
Fat-Free Honey Clusters & Flakes, Almond (Health Valley)1 cup5.604.800.80
Fat-Free Honey Clusters & Flakes, Apple Cinnamon (Health Valley)1 cup5.604.800.80
Fat-Free Honey Clusters & Flakes, Honey Crunch (Health Valley)1 cup5.604.800.80
Fennel bulb, raw1 cup2.701.701.00
Fennel seed1 tsp0.700.000.00
Fenugreek seed1 tsp0.900.000.00
Fiber One (General Mills)1 cup27.9026.601.30
Figs1 cup5.802.803.00
Figs, canned, heavy syrup1 cup5.702.703.00
Figs, dried, uncooked1 cup24.3016.308.00
Filberts or hazelnuts1 cup8.204.803.40
Flatbread1 each0.200.100.10
Flax Seed1 cup25.5011.7013.80
Flour, arrowroot1 cup4.304.200.10
Flour, baking mix1 cup1.501.100.40
Flour, barley1 cup15.0011.703.30
Flour, barley bran1 cup100.0095.704.30
Flour, barley malt1 cup11.509.002.50
Flour, buckwheat1 cup12.0010.301.70
Flour, cake or pastry1 cup2.301.101.20
Flour, chickpea1 cup9.907.802.10
Flour, corn1 cup10.906.104.80
Flour, peanut, defatted1 cup9.506.902.60
Flour, peanut, low-fat1 cup9.506.802.60
Flour, potato1 cup9.404.305.10
Flour, rice, brown1 cup7.306.201.10
Flour, rye1 cup14.9010.904.00
Flour, soy, defatted1 cup17.509.607.90
Flour, soy, full-fat1 cup8.104.503.60
Flour, soy, low-fat1 cup9.003.505.50
Flour, triticale, whole grain1 cup19.0015.503.50
Flour, white, all-purpose1 cup3.401.402.00
Flour, whole wheat1 cup14.6012.502.10
Four, rice, white1 cup3.803.000.80
Frankenberry (General Mills)1 cup0.400.400.00
French toast1 slice0.600.300.30
French Toast Crunch (General Mills)1 cup1.901.800.10
Fried pork rinds1 oz0.000.000.00
Froot Loops K-sentials (Kellogg’s)1 cup0.600.400.20
Frosted Cheerios (General Mills)1 cup1.400.800.60
Frosted Flakes (Malt-O-Meal)1 cup1.501.400.10
Frosted Flakes (Quaker)1 cup2.001.900.10
Frosted Flakes K-sentials (Kellogg’s)1 cup0.800.700.10
Frosted Oats (Quaker)1 cup1.100.600.50
Frosted Shredded Wheat Bite Size (Nabisco)1 cup4.103.500.60
Frosted Toasty O’s (Malt-O-Meal)1 cup1.401.000.40
Fruit & Fiber – Dates, Raisins & Walnuts (Post)1 cup5.004.300.70
Fruit bar1 bar1.500.700.80
Fruit cocktail, canned, heavy syrup1 cup2.501.001.50
Fruit cocktail, canned, juice pack1 cup2.401.001.40
Fruit cocktail, canned, water pack1 cup2.401.500.90
Fruit leather or rolls1 oz0.500.300.20
Fruit snacks1 oz0.100.000.10
Fruitangy Oh’s (Quaker)1 cup1.401.300.10
Fruity Pebbles (Post)1 cup0.600.500.10
FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Garlic powder1 tsp0.300.100.20
Garlic, fresh1 tsp0.060.000.10
Ginger (ground)1 tsp0.200.000.00
Ginger root, raw1 cup1.900.000.00
Golden Crisp (Post)1 cup0.500.200.30
Golden Flax (Health Valley)1 cup12.909.403.50
Golden Grahams (General Mills)1 cup1.301.200.10
Golden Puffs (Malt-O-Meal)1 cup1.301.100.20
Gooseberries1 cup6.505.101.40
Gooseberries, canned1 cup6.004.002.00
Grainfield’s Brown Rice (Weetabix)1 cup1.401.200.20
Grainfield’s Corn Flakes (Weetabix)1 cup1.701.500.20
Grainfield’s Crispy Rice (Weetabix)1 cup0.700.600.10
Grainfield’s Raisin Bran (Weetabix)1 cup6.205.400.80
Granola – Date Almond (Health Valley) 98% Fat-Free1 cup7.704.703.00
Granola – Oats & Honey (Grist Mill) 100% Natural1 cup7.905.302.60
Granola – Oats, Honey & Raisins (Grist Mills) 100% Natural1 cup8.005.302.70
Granola – Raisin Cinnamon (Health Valley) 98% Fat-Free1 cup7.704.703.00
Granola – Tropical (Health Valley) 98% Fat-Free1 cup7.704.703.00
Granola bars, chocolate-covered1 bar1.200.900.30
Granola bars, peanut butter1 bar1.200.700.50
Granola bars, plain1 bar1.000.800.20
Granola with Raisins (Quaker) 100% Natural Low Fat1 cup4.102.901.20
Grape juice1 cup0.300.000.30
Grape-Nuts (Post)1 cup9.608.101.50
Grapefruit juice1 cup0.300.200.10
Grapefruit, canned, syrup pack1 cup1.000.400.60
Grapefruit, canned, water pack1 cup2.800.502.30
Grapefruit, white, pink or red1 medium2.800.502.30
Grapes1 cup1.601.000.60
Grits1 cup0.600.400.20
Guava1 cup8.907.401.50
FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Halvah, plain1 oz1.301.000.30
Hamburger/ground beef substitute-meatless1 oz0.200.000.00
Healthy Choice Almond Crunch with Raisins (Kellogg’s)1 cup4.203.600.60
Healthy Choice Golden Multi-Grain Flakes (Kellogg’s)1 cup3.903.500.40
Healthy Choice Toasted Brown Sugar Squares (Kellogg’s)1 cup4.603.900.70
Heartland Granola – Original (Pet)1 cup8.805.203.60
Heartland Granola – Raisin (Pet)1 cup8.805.203.60
Hearts of palm, canned1 cup3.500.000.00
Hickory nuts1 cup7.705.901.80
Hominy, canned1 cup4.102.301.80
Honey & Nut Toasty O’s (Malt-O-Meal)1 cup1.901.100.80
Honey Bunches of Oats Honey Roasted (Post)1 cup1.301.000.30
Honey Bunches of Oats with Almonds (Post)1 cup1.301.000.30
Honey Crunch Corn Flakes (Kellogg’s)1 cup0.900.800.10
Honey Frosted Wheaties (General Millsj)1 cup2.001.900.10
Honey Graham Oh’s (Quaker)1 cup0.900.800.10
Honey Nut Cheerios (General Mills)1 cup1.601.000.60
Honey Nut Clusters (General Mills)1 cup3.002.500.50
Honey Nut Oats (Quaker)1 cup1.300.700.60
Honey Nut Shredded Wheat – Bite Size (Nabisco)1 cup4.003.400.60
Honeycomb (Post)1 cup0.300.200.10
Honeydew melon1 cup1.000.700.30
Hot chili pepper, red (dried), with seeds1 tsp0.200.000.00
Hot chili pepper, red (dried), without seeds1 tsp0.200.000.00
Hot dogs, frankfurters or weiners substitute-meatless1 oz1.700.900.80
FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Jicama or yambean, cooked1 cup2.601.501.10
Jicama or yambean, raw1 cup6.403.103.30
Just Right Fruit & Nut (Kellogg’s)1 cup3.002.400.60
Just Right with Crunchy Nuggets (Kellogg’s)1 cup2.802.400.40


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Kaboom (General Mills)1 cup1.200.700.50
Kale, cooked1 cup2.601.201.40
Kamut Flakes (Arrowhead Mills)1 cup3.002.500.50
Kasha, cooked1 cup5.304.600.70
King Vitaman (Quaker)1 cup0.800.600.20
Kiwi1 medium2.602.000.60
Kix (General Mills)1 cup0.600.400.20
Kohlrabi, cooked1 cup1.800.601.20
Kohlrabi, raw1 cup4.901.503.40
Kretschmer Honey Crunch Wheat Germ (Quaker)1 cup14.8011.103.70
Kumquat1 medium1.300.800.50


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Lemon1 medium1.600.601.00
Lemon juice1 cup1.000.200.80
Lentil, ready-to-serve can1 cup7.506.401.10
Lentils, cooked from dried1 cup15.6014.401.20
Lettuce, iceberg1 cup0.800.700.10
Lettuce, romaine or cos1 cup0.900.600.30
Licorice1 oz0.400.200.20
Life (Quaker)1 cup2.701.701.00
Loganberries1 cup7.206.500.70
Low Fat Alpen (Weetabix)1 cup7.405.202.20
Low Fat Granola (Kellogg’s)1 cup5.804.101.70
Low Fat Granola with Raisins (Kellogg’s)1 cup5.403.701.70
Lucky Charms (General Mills)1 cup1.200.600.60


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Macadamia nuts1 cup12.509.902.60
Mace (ground)1 tsp0.400.000.00
Malted milk balls1 oz1.000.500.50
Mandarin orange1 cup4.502.701.80
Mandarin orange, canned, syrup1 cup1.801.300.50
Mango1 medium3.702.201.50
Maple Corns (Arrowhead Mills)1 cup6.005.900.10
Marjoram (dried)1 tsp0.200.000.00
Marshmallow1 cup0.000.000.00
Marshmallow Alpha-Bits (Post)1 cup1.000.600.40
Marshmallow Blasted Froot Loops K-sentials (Kellogg’s)1 cup0.800.700.10
Marshmallow Mateys (Malt-O-Meal)1 cup1.200.600.60
Marshmallow Safari (Quaker)1 cup1.300.700.60
Matzo, egg1 each0.800.300.50
Matzo, plain1 each0.800.400.40
Matzo, whole wheat1 each0.800.400.40
Melba toast1 each0.130.050.08
Milk chocolate with almonds1 oz1.801.500.30
Milk chocolate with cereal1 oz0.900.700.20
Milk chocolate with peanuts1 oz1.000.800.20
Milk chocolate, plain1 oz1.000.800.20
Millet, cooked1 cup6.505.301.20
Millet, dry1 cup17.0013.803.20
Minestrone, ready-to-serve can1 cup3.302.201.10
Minestrone, undiluted1 cup6.604.402.20
Mini-Wheats – Apple Cinnamon (Kellogg’s)1 cup6.405.500.90
Mini-Wheats – Blueberry (Kellogg’s)1 cup6.305.400.90
Mini-Wheats – Frosted Bite Size (Kellogg’s)1 cup5.905.000.90
Mini-Wheats – Frosted Original (Kellogg’s)1 cup5.905.000.90
Mini-Wheats – Raisin (Kellogg’s)1 cup6.605.601.00
Mini-Wheats – Strawberry (Kellogg’s)1 cup5.905.000.90
Miso (soybean paste)1 tsp0.300.200.10
Mix ‘N Eat Cream of Wheat, flavored1 cup1.400.900.50
Mix ‘N Eat Cream of Wheat, plain1 cup0.800.400.40
Mixed nuts with peanuts1 cup12.8010.202.60
Mixed nuts without peanuts1 cup7.906.601.30
Mixed vegetables (peas & carrots), canned1 cup4.503.301.20
Mixed vegetables (peas & carrots), frozen1 cup5.003.301.70
Mixed vegetables, canned1 cup5.504.401.10
Mixed vegetables, frozen1 cup8.004.203.80
Morning Traditions Banana Nut Crunch (Post)1 cup4.003.001.00
Morning Traditions Blueberry Morning (Post)1 cup1.601.400.20
Morning Traditions Cranberry Almond Crunch (Post)1 cup3.002.400.60
Morning Traditions Great Grains Crunch Pecan (Post)1 cup6.004.601.40
Morning Traditions Great Grains Raisins, Dates and Pecans (Post)1 cup6.004.801.20
Mountain House Granola with Blueberries (Oregon Freeze Dry)1 cup7.904.703.20
Mueslix – Apple & Almond Crunch (Kellogg’s)1 cup6.004.501.50
Mueslix – Raisin & Almond Crunch with Dates (Kellogg’s)1 cup5.604.401.20
Muffins, blueberry1 medium0.900.500.40
Muffins, bran1 medium2.602.300.30
Muffins, carrot1 medium1.000.500.50
Muffins, corn1 medium1.201.000.20
Muffins, English, white1 each1.501.100.40
Muffins, English, whole wheat1 each4.403.600.80
Muffins, oat bran or oatmeal1 medium1.200.600.60
Multi Grain Cheerios Plus (General Mills)1 cup1.901.500.40
Multi Grain Flakes (Arrowhead Mills)1 cup2.902.300.60
Multi-Bran Chex (General Mills)1 cup5.605.400.20
Mushrooms, canned1 cup3.703.400.30
Mushrooms, cooked fresh1 cup3.403.100.30
Mushrooms, raw1 cup0.800.700.10
Mustard1 tsp0.200.000.00
Mustard powder1 tsp0.100.000.00
FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Nature O’s (Arrowhead Mills)1 cup3.001.901.10
Nature Valley Low Fat Fruit Granola (General Mills)1 cup5.102.902.20
Nectarine1 medium2.201.400.80
Nutmeg1 tsp0.500.000.00
Nutri-Grain – Almond Raisin (Kellogg’s)1 cup3.202.900.30
Nutri-Grain – Golden Wheat (Kellogg’s)1 cup5.004.600.40


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Oat bran1 cup5.703.002.70
Oat Bran Flakes (Arrowhead Mills)1 cup3.501.901.60
Oat Bran Ready-To-Eat (Quaker)1 cup4.802.802.00
Oatmeal Crisp – Almond (General Mills)1 cup4.303.101.20
Oatmeal Crisp – Apple Cinnamon (General Mills)1 cup4.502.801.70
Oatmeal Crisp – Raisin (General Mills)1 cup3.502.501.00
Oatmeal Squares (Quaker)1 cup4.202.501.70
Oatmeal Squares – Cinamon (Quaker)1 cup4.502.502.00
Oatmeal, dry1 cup8.604.604.00
Oatmeal, instant, flavored1 cup3.101.601.50
Oatmeal, instant, plain1 cup3.902.101.80
Oatmeal, regular1 cup4.002.101.90
Okra, cooked1 cup5.103.102.00
Olives, black1 medium0.200.100.10
Olives, green1 medium0.100.100.00
Olives, stuffed1 medium0.100.100.00
Onion flavored rings1 oz1.701.600.10
Onion powder1 tsp0.200.100.10
Onion, (French), undiluted1 cup3.101.401.70
Onion, white, yellow, or red, cooked1 cup2.900.802.10
Onion, white, yellow, or red, raw1 cup2.901.101.80
Orange1 medium3.101.301.80
Orange juice1 cup0.500.300.20
Oregano (ground)1 tsp0.600.000.00
Oreo O’s (Post)1 cup0.900.600.30
Organic Amaranth Flakes (Health Valley)1 cup5.604.900.70
Organic Blue Corn Flakes (Health Valley)1 cup5.505.300.20
Organic Bran with Raisins (Health Valley)1 cup9.108.001.10
Organic Crisp Brown Rice (Health Valley)1 cup2.201.900.30
Organic Fiber 7 Flakes (Health Valley)1 cup5.604.900.70
Organic Healthy Fiber Flakes (Health Valley)1 cup5.704.800.90
Organic Oat Bran Flakes (Health Valley)1 cup4.102.501.60
Organic Oat Bran Flakes with Raisins (Health Valley)1 cup5.204.001.20
Organic Oat Bran O’s (Health Valley)1 cup3.002.001.00
Organic Raisin Bran Flakes (Health Valley)1 cup5.304.600.70
Oyster1 each0.040.030.01


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Pancake, white flour, frozen1 medium0.600.400.20
Pancake, white flour, mix1 medium0.500.300.20
Pancake, whole wheat1 medium1.801.600.20
Papaya1 cup2.501.301.20
Papaya juice1 cup1.500.800.70
Paprika1 tsp0.500.000.00
Parsley (dried)1 tsp0.200.100.10
Parsley, fresh1 Tbsp0.100.000.10
Parsnip, cooked1 cup6.202.603.60
Passion fruit1 medium1.900.501.40
Passion fruit juice1 cup0.500.200.30
Pasta, macaroni noodles, white, cooked1 cup1.800.701.10
Pasta, macaroni noodles, whole wheat, cooked1 cup3.903.100.80
Pasta, noodles, cellophane, cooked1 cup1.601.200.40
Pasta, noodles, Chinese, soft type, cooked1 cup2.300.901.40
Pasta, noodles, chow fun rice, cooked1 cup1.601.200.40
Pasta, noodles, chow mein, crisp type1 cup1.800.701.10
Pasta, noodles, egg, cooked1 cup1.801.000.80
Pasta, noodles, rice, cooked1 cup1.801.400.40
Pasta, noodles, whole wheat, cooked1 cup4.503.501.00
Pasta, spaghetti noodles, white, cooked1 cup1.800.701.10
Pasta, spaghetti noodles, whole wheat, cooked1 cup3.903.100.80
Pea (green), undiluted1 cup17.6015.202.40
Peach1 medium2.001.200.80
Peach nectar1 cup1.500.401.10
Peach, canned, heavy syrup1 cup3.402.001.40
Peach, canned, water pack1 cup3.202.001.20
Peach, dried1 cup13.107.006.10
Peach, dried, cooked, unsweetened1 cup7.003.803.20
Peanut butter1 Tbsp1.000.700.30
Peanuts1 cup13.2010.502.70
Pear1 medium4.001.802.20
Pear, canned, heavy syrup1 cup4.302.002.30
Pear, canned, water pack1 cup3.903.100.80
Pear, dried1 cup13.508.105.40
Pear, dried, cooked, unsweetened1 cup16.307.508.80
Peas, cowpeas, cooked dried1 cup11.209.801.40
Peas, cowpeas, cooked fresh1 cup8.307.400.90
Peas, green peas, canned1 cup7.006.100.90
Peas, green peas, cooked1 cup8.806.202.60
Peas, snow peas, cooked1 cup4.503.401.10
Peas, split, yellow, green, canned1 cup16.3014.102.20
Peas, split, yellow, green, cooked dried1 cup16.3014.102.20
Pecans1 cup8.206.601.60
Pepper (ground), black1 tsp0.600.000.00
Pepper (ground), red1 tsp0.500.000.00
Pepper (ground), white1 tsp0.600.000.00
Peppers, green – sweet, cooked1 cup2.200.701.50
Peppers, green – sweet, raw1 cup2.701.601.10
Peppers, hot chili, green, canned1 cup2.400.801.60
Peppers, hot chili, green, cooked fresh1 cup2.000.701.30
Peppers, hot chili, green, raw1 cup2.301.400.90
Peppers, hot chili, red, canned1 cup1.800.601.20
Peppers, hot chili, red, cooked fresh1 cup2.101.300.80
Peppers, hot chili, red, raw1 cup2.301.400.90
Peppers, hot chili, sun-dried1 cup10.600.000.00
Peppers, jalapeno, canned1 cup3.501.202.30
Peppers, jalapeno, cooked fresh1 cup3.902.401.50
Peppers, jalapeno, raw1 cup2.501.501.00
Peppers, red – sweet, cooked1 cup2.200.901.30
Peppers, red – sweet, raw1 cup3.001.901.10
Peppers, yellow – sweet, cooked1 cup1.701.100.60
Peppers, yellow – sweet, raw1 cup1.300.800.50
Persimmon1 medium6.105.300.80
Pickles, bread-and-butter1 cup1.801.400.40
Pickles, dill1 cup1.701.400.30
Pickles, sweet gherkins1 cup1.701.300.40
Pimento1 Tbsp0.200.100.10
Pine nuts – pignolias1 cup14.6013.101.50
Pine nuts – pinyon1 cup13.9012.501.40
Pineapple1 cup1.901.700.20
Pineapple juice1 cup0.500.300.20
Pineapple, canned, juice pack1 cup2.001.500.50
Pineapple, canned, light syrup1 cup2.001.500.50
Pistachio nuts1 cup13.8010.403.40
Pita, white1 medium1.000.500.50
Pita, whole wheat1 medium3.302.600.70
Plaintains, boiled or baked1 cup3.502.800.70
Plum1 medium2.501.201.30
Plum, canned, heavy syrup1 cup2.601.201.40
Pomegranate1 medium1.000.800.20
Popcorn cake1 each0.400.300.10
Popover1 each0.600.300.30
Poppy seeds1 cup14.100.000.00
Post Toasties (Post)1 cup0.400.300.10
Potato, baked, with skin1 cup2.901.701.20
Potato, baked, without skin1 cup1.900.601.30
Potato, boiled, with skin1 cup3.001.801.20
Potato, boiled, without skin1 cup2.801.201.60
Potato, canned1 cup4.501.003.50
Product 19 (Kellogg’s)1 cup1.000.700.30
Prune1 cup12.105.606.50
Prune juice1 cup2.601.301.30
Prune, cooked, unsweetened1 cup16.4012.204.20
Puffed Corn (Arrowhead Mills)1 cup0.400.300.10
Puffed Corn (Health Valley)1 cup1.801.700.10
Puffed Kamut (Arrowhead Mills)1 cup1.501.300.20
Puffed Millet (Arrowhead Mills)1 cup2.602.200.40
Puffed Rice (Arrowhead Mills)1 cup0.500.400.10
Puffed Rice (Malt-O-Meal)1 cup0.400.300.10
Puffed Rice (Quaker)1 cup0.300.200.10
Puffed Wheat (Arrowhead Mills)1 cup2.402.000.40
Puffed Wheat (Malt-O-Meal)1 cup1.401.200.20
Puffed Wheat (Quaker)1 cup1.100.600.50
Pumpkin or squash seeds1 cup8.806.402.40
Pumpkin, canned1 cup7.106.101.00
FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Quinoa, cooked1 cup9.308.101.20
Quinoa, dry1 cup9.308.001.30


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Radicchio, raw1 cup0.400.200.20
Radish, raw1 cup1.901.400.50
Raisin Bran (Arrowhead Mills)1 cup8.007.001.00
Raisin Bran (Kellogg’s)1 cup8.207.201.00
Raisin Bran (Malt-O-Meal)1 cup8.007.100.90
Raisin Bran (Post)1 cup8.107.200.90
Raisin Nut Bran (General Mills)1 cup5.104.400.70
Raisins1 cup6.204.501.70
Raspberries1 cup8.407.500.90
Raspberries, frozen, sweetened1 cup11.009.801.20
Real Oak Bran – Almond Crunch (Health Valley)1 cup9.605.204.40
Reese’s Peanut Butter Puffs (General Mills)1 cup0.500.400.10
Rhubarb, cooked, sweetened1 cup4.803.601.20
Rhubarb, cooked, unsweetened1 cup3.402.201.20
Rice Chex (General Mills)1 cup0.800.600.20
Rice Krispies K-sentials (Kellogg’s)1 cup0.300.200.10
Rice Krispies Treats (Kellogg’s)1 cup0.400.300.10
Rice, brown, cooked1 cup3.503.300.20
Rice, white, instant (precoooked), cooked1 cup0.700.500.20
Rice, white, parboiled (converted), cooked1 cup0.700.500.20
Rice, white, regular cooking, cooked1 cup0.600.500.10
Rolled wheat1 cup3.903.300.60
Rolls, cracked wheat1 medium1.501.100.40
Rolls, crescent (refrigerated dough)1 each0.500.200.30
Rolls, French or Vienna1 medium1.200.500.70
Rolls, hamburger, wheat1 medium1.801.300.50
Rolls, hamburger, white1 medium1.200.800.40
Rolls, hamburger, whole wheat1 medium2.802.500.30
Rolls, hard1 medium1.200.800.40
Rolls, hot dog1 each1.200.800.40
Rolls, Kaiser1 medium1.200.800.40
Rolls, multigrain1 medium1.501.100.40
Rolls, oat bran1 medium1.500.700.80
Rolls, oatmeal1 medium1.100.500.60
Rolls, pumpernickel1 medium2.101.001.10
Rolls, rye1 medium2.101.001.10
Rolls, sourdough1 medium1.200.400.80
Rolls, submarine, hoagie1 medium2.802.000.80
Rolls, wheat1 medium1.501.100.40
Rolls, white1 medium1.100.700.40
Rolls, whole wheat1 medium2.502.100.40
Rosemary, dried1 tsp0.500.000.00
Rosemary, fresh1 tsp0.100.000.00
Rutabaga, cooked1 cup3.102.600.50
Rye wafer, plain1 each0.300.100.20
Rye wafer, seasoned1 each0.500.250.25
FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
S’Mores Grahams (General Mills)1 cup1.101.000.10
Saffron1 tsp0.100.000.00
Sage (ground)1 tsp0.300.000.00
Salted nut roll1 oz1.601.300.30
Saltine, white1 each0.120.080.04
Saltine, whole wheat1 each0.110.070.04
Sapodilla1 medium13.909.004.90
Sauerkraut1 cup5.903.902.00
Sausage, breakfast or brown-and-serve, substitute-meatless, link1oz0.200.100.10
Sausage, breakfast or brown-and-serve, substitute-meatless, patty1 oz0.200.100.10
Savory (ground)1 tsp0.700.000.00
Scallions or spring onions, cooked1 cup5.502.602.90
Scallions or spring onions, raw1 cup2.601.001.60
Scone1 medium0.700.400.30
Sesame seeds1 cup11.708.802.90
Shredded Wheat (Nabisco)1 biscuit2.301.900.40
Shredded Wheat (Quaker)1 biscuit2.001.700.30
Shredded Wheat Spoon Size (Nabisco)1 cup4.804.000.80
Shredded Wheat’n Bran (Nabisco)1 cup6.205.400.80
Skinner’s Corn Flakes (U.S. Mills)1 cup3.002.900.10
Skinner’s Raisin Bran (U.S. Mills)1 cup7.206.400.80
Smacks (Kellogg’s)1 cup1.301.000.30
Smart Start (Kellogg’s)1 cup2.301.900.40
Sorghum1 cup26.5018.508.00
Special K (Kellogg’s)1 cup0.900.600.30
Spelt Flakes (Arrowhead Mills)1 cup3.102.700.40
Spinach, canned1 cup5.103.801.30
Spinach, cooked fresh1 cup5.404.301.10
Spinach, cooked frozen1 cup6.104.901.20
Spinach, raw1 cup0.800.600.20
Split pea with bacon, ham, pork, ready-to-serve can1 cup8.207.001.20
Split pea with ham or bacon, undiluted1 cup16.5014.102.40
Split pea, vegetarian, ready-to-serve can1 cup8.807.601.20
Sprouts, acorn, cooked1 cup10.804.606.20
Sprouts, alfalfa1 cup0.800.600.20
Sprouts, mung bean, canned1 cup1.000.500.50
Sprouts, mung bean, cooked fresh1 cup1.000.400.60
Sprouts, soybean, raw1 cup0.800.400.40
Squash, butternut, cooked1 cup3.301.901.40
Squash, chayote, cooked1 cup4.503.501.00
Squash, hubbard, cooked1 cup6.602.803.80
Squash, spaghetti, cooked1 cup2.201.001.20
Squash, summer (green or yellow) cooked1 cup2.502.000.50
Squash, summer (green or yellow) raw1 cup1.501.200.30
Squash, winter (dark green or orange), cooked1 cup6.702.903.80
Squash, zucchini, cooked1 cup2.501.401.10
Squash, zucchini, raw1 cup1.400.800.60
Strawberries1 cup3.302.400.90
Strawberries, frozen, sweetened1 cup4.803.801.00
Sun Country Granola with Almonds (Quaker)1 cup5.903.502.40
Sun Country Granola with Raisins & Dates (Quaker)1 cup7.204.302.90
Sunflower butter1 Tbsp1.300.800.50
Sunflower seeds1 cup13.4010.702.70
Sweet Crunch (Quaker)1 cup1.000.900.10
Sweet potato, canned, syrup packed1 cup5.902.303.60
Sweet potato, canned, vacuum packed1 cup3.602.201.40
Sweet potato, cooked1 cup7.604.802.80
Sweet roll1 medium1.100.400.70
FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Taco shell, hard1 each1.000.800.20
Tahini (sesame butter)1 Tbsp1.401.100.30
Tapioca1 cup1.401.200.20
Tarragon (ground)1 tsp0.100.000.00
Teff, dry1 cup26.7021.705.00
Tempeh (fermented soybean product)1 oz2.901.601.30
Textured vegetable protein, from dry1 cup9.206.602.60
Textured vegetable protein, from frozen1 oz0.200.100.10
Thyme (ground)1 tsp0.500.000.00
Thyme, fresh1 tsp0.300.000.00
Toasted Oatmeal – Honey Nut (Quaker)1 cup3.302.301.00
Toasted Oatmeal – Original (Quaker)1 cup3.002.001.00
Toaster pastry or Pop-Tart1 each1.100.500.60
Toasty O’s (Malt-O-Meal)1 cup2.401.301.10
Tofu (soybean curd)1 oz0.200.100.10
Tomatillo, raw1 cup2.502.300.20
Tomato juice1 cup1.000.500.50
Tomato paste1 cup10.708.602.10
Tomato puree1 cup5.003.002.00
Tomato, canned1 cup2.401.401.00
Tomato, green, raw1 cup2.001.800.20
Tomato, orange, raw1 cup1.401.300.10
Tomato, raw1 cup2.001.800.20
Tomato, ready-to-serve can1 cup1.100.800.30
Tomato, sun-dried, dry pack1 cup6.606.000.60
Tomato, sun-dried, oil pack1 cup6.405.800.60
Tomato, undiluted1 cup2.201.600.60
Tomato, yellow, raw1 cup1.000.900.10
Tootie Fruities (Malt-O-Meal)1 cup1.000.700.30
Tortilla, corn1 each1.401.200.20
Tortilla, white flour1 each1.401.000.40
Total (General Mills)1 cup3.503.000.50
Total Corn Flakes (General Mills)1 cup0.500.500.00
Total Raisin Bran (General Mills)1 cup5.004.400.60
Trail mix1 cup11.109.102.00
Trix (General Mills)1 cup0.700.600.10
Turmeric (ground)1 tsp0.500.000.00
Turnip greens, canned1 cup3.101.801.30
Turnip greens, cooked1 cup5.002.802.20
Turnip, cooked1 cup3.102.001.10


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Uncle Sam (U.S. Mills)1 cup9.907.902.00


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Vegetable beef, ready-to-serve can1 cup1.601.100.50
Vegetable beef, ready-to-serve can, chunky-style1 cup3.302.201.10
Vegetable beef, undiluted1 cup3.202.201.00
Vegetable burger1 oz0.700.400.30
Vegetable juice1 cup2.001.500.50
Vegetable, (vegetarian), ready-to-serve can1 cup3.202.201.00
Vegetable, undiluted1 cup3.302.101.20
Vita Crunch Granola – Almond (Organic Milling Company)1 cup5.303.501.80
Vita Crunch Granola – Light & Crunchy 7 Grain (Organic Milling Co)1 cup4.903.201.70
Vita Crunch Granola – Raisin (Organic Milling Company)1 cup4.903.201.70
Vita Crunch Granola – Tropical (Organic Milling Company)1 cup5.303.501.80


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Waffle Crisp (Post)1 cup1.501.100.40
Wafflers – Cinnamon, Maple, Original, Vanilla Nut (U.S. Mills)1 cup1.901.600.30
Waffles, white flour, frozen – 4″1 each0.500.200.30
Waffles, white flour, home recipe – 7″1 each1.000.400.60
Walnuts1 cup5.804.001.80
Water chestnuts, canned1 cup3.101.801.30
Watercress, raw1 cup0.500.200.30
Watermelon1 cup1.400.800.60
Weetabix (Weetabix)1 cup2.001.700.30
Wheat1 each0.090.070.02
Wheat Bran (Arrowhead Mills)1 cup27.4025.202.20
Wheat Chex (General Mills)1 cup5.604.800.80
Wheat, cracked whole wheat1 cup16.5014.002.50
Wheat, germ1 cup14.6011.003.60
Wheat, gluten1 cup12.400.000.00
Wheat, spelt1 cup13.7012.101.60
Wheat, sprouted1 cup1.201.000.20
Wheaties (General Mills)1 cup2.101.400.70
White chocolate1 oz0.000.000.00
Whole wheat1 each0.200.100.10
Wild rice, cooked1 cup2.902.600.30


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Yams, canned, syrup-packed, drained1 cup5.902.303.60
Yams, canned, vacuum-packed1 cup3.602.201.40
Yams, cooked1 cup7.604.802.80
Yeast, baking – active dry1 Tbsp2.500.000.00
Yeast, baking – compressed1 cake1.400.000.00
Yeast, Brewers1 Tbsp3.000.000.00
Yogurt-covered almonds1 oz1.401.300.10
Yogurt-covered peanuts1 oz0.400.300.10
Yogurt-covered raisins1 oz0.600.400.20


FoodAmountTotal Fiber
Insoluble Fiber
Soluble Fiber
Zwieback1 each0.080.030.05


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. While today’s science points to the importance of a high-fiber diet, the reality is we just aren’t getting enough. The fiber content of food is all too often overlooked, even by those who meticulously count calories.

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While many people know fiber is important, most don’t know much about this dietary essential. Are you aware of all the health benefits fiber can offer your body and mind? 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 produces different health benefits.

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, on the other hand, creates a gel-like texture in your gut when mixed with liquid in your digestive tract. This gel helps slow down your digestion. You’ll feel fuller longer, which is one reason why fiber can help you maintain a healthy weight. Soluble fiber also attaches itself to particles of cholesterol. As the soluble fiber passes through the body, it takes the particles with it, reducing overall cholesterol levels as well as the risk of heart disease.

You can find soluble fiber in 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.

How Much Fiber Should I Be Getting?

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. Today’s typical Western diet is full of high-fat, high-calorie processed foods. When we eat a whole foods diet that is rich with fresh fruits and vegetables, we can increase our fiber intake and reap the many benefits.

Watch the full video on CBN News!

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. Researching exactly how much fiber is in the foods you’re eating and keeping track of what you consume is a time-consuming process. Chances are, you’ll find that you need to incorporate significantly more fiber-rich foods into your diet to achieve the recommended daily amount.

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. It even comes in on-the-go packets for busy lifestyles.

Prebiotin Benefits Beyond Fiber

In addition to the fact that Prebiotin contains all the daily fiber you need, it also grows good gut bacteria. A healthy balance of good to bad bacteria has been shown to benefit the body in various ways: improved immune system, easier weight management, the alleviation of gastrointestinal issues, improved mental health and more.

While many individuals link good gut bacteria to probiotics, prebiotics can actually be more beneficial. Prebiotics, unlike probiotics, fertilize the good bacteria you already have in your gut. Probiotics, on the other hand, are good bacteria you can add to your system. When you consume probiotics, you never know exactly how many good bacteria make it into your gut because they can be destroyed by heat and stomach acid. You also don’t know if the bacteria strain you’re consuming is the one you need. With prebiotics, you don’t have to worry — what you consume will provide an array of health benefits.

You can learn more about the many health benefits of adding Prebiotin to your daily diet here. 

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 of the desired food in the chart above.

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