Dietary Fiber Chart


Fruits Protein Starch Portion Fiber gms Soluble Gms In-
soluble gms
Apple,
w/skin 		– – 1 small
2.8
1
1.8
Apple-
sauce 		– – 1/2 cup
2
.7
1.3
Apricots,
canned 		– – 4 halves
1.2
.5
.7
Apricots,
dried 		– – 7 halves
2
1.1
.9
Apricot,
fresh 		– – 4
3.5
1.8
1.7
Avocado,
fresh 		– – 1/8
1.2
.5
.7
Banana – – 1/2 small
1.1
.3
.8
Black-
berries,
fresh 		– – 3/4 cup
6
2
4
Blue-
berries,
fresh 		– – 3/4 cup
1.4
.3
1.1
Cherries,
black 		– – 12 large
1.3
.6
.7
Cherries,
canned 		– – 1/2 can
1.8
.9
.9
Currant,
dried 		– – 2 tbsp
0.4
.2
.2
Dates,
dried 		– – 2.5 med.
0.9
.3
.6
Figs,
dried 		– – 1.5 figs
2.3
1.1
1.2
Fruit
Cocktail 		– – 1/2 cup
2
.7
1.3
Grape-
fruit 		– – 1/2 med.
1.6
1.1
.5
Grapes,
red 		– – 15 small
0.4
.2
.2
Grapes,
white 		– – 15 small
0.6
.3
.3
Kiwi,
w/skin 		– – 1 large
1
.7
.3
Mango
flesh only 		– – 1/2 small
2.9
1.7
1.2
Canta-
loupe 		– – 1 cup
1.1
.3
.8
Honey-
dew 		– – 1 cup
0.9
.3
.6
Water-
melon 		– – 1 cup
0.6
.4
.2
Nectarine – – 1 small
1.8
.8
1
Orange – – 1 small
2.9
1.8
1.1
Peaches,
canned 		– – 1/2 cup
2
.7
1.3
Peaches,
fresh 		– – 1 medium
2
1
1
Pear,
canned 		– – 1/2 cup
3.7
.7
3
Pear,
fresh 		– – 1 small
2.9
1.1
1.8
Pineapple, canned – – 1/3 cup
1.4
.2
1.2
Pineapple, fresh – – 3/4 cup
1.4
.1
1.3
Plum,
red 		– – 2 medium
2.4
1.1
1.3
Prunes,
dried 		– – 3 medium
1.7
1
.7
Raisins – – 2 tbsp
0.4
.2
.2
Rasp-
berries 		– – 1 cup
3.3
.9
2.4
Straw-
berries 		– – 1.25 cup
2.8
1.1
1.7
Vegetables Protein Starch Portion Fiber gms Soluble Gms In-
soluble gms
Artichoke, cooked – – medium
6.5
4.7
1.8
Asparagus, cooked – – 1/2 cup
2.8
1.7
1.1
Bean
sprouts 		– – 1 cup
1.6
.6
1
Beets,
fresh 		–
v
1/2 cup
1.8
.8
1
Broccoli, cooked – – 1.2 cup
2.4
1.2
1.2
Brussel sprouts – – 1/2 cup
3.8
2
1.8
Cabbage, red,
cooked 		– – 1/2 cup
2.6
1.1
1.5
Carrots, canned –
v
1/2 cup
1.5
.7
.8
Carrots, fresh –
v
1 med.
2.3
1.1
1.2
Cauliflower, cooked – – 1/2 cup
1
.4
.6
Celery,
fresh 		– – 1 cup
1.7
.7
1
Corn – – 1/2 cup
1.6
.2
1.1
Cucumber – – 1 cup
.5
.2
.3
Green
beans, canned 		– – 1/2 cup
2
.5
1.5
Green
beans, cooked 		– – 1/2 cup
2.8
1.1
1.7
Kale – – 1/2 cup
1
1
0
Lettuce, arugula – – 1/2 cup
.16
.04
.12
Lettuce, chicory – – 1 cup
1.16
.26
.9
Lettuce, endive – – 1/2 cup
.78
.16
.62
Lettuce, iceberg – – 1 cup
.5
.1
.4
Lettuce, radicchio – – 1 cup
.36
.07
.29
Lettuce, romaine – – 1 cup
.9
.3
.6
Lettuce, watercress – – 1 cup
.17
.03
.14
Mush-
rooms 		– – 1 cup
.8
.1
.7
Peas, canned – – 1/2 cup
3.2
.4
2.8
Peas,
frozen 		– – 1/2 cup
4.3
1.3
3
Pepper, green – – 1 cup
1.7
.7
1
Spinach, cooked – – 1/2 cup
1.6
.5
1.1
Sweet potato –
v
 1/3 cup
.8
.3
.5
Tomato, canned – – 1/2 cup
1.3
.5
.8
Tomato, fresh – – 1 med.
1
.1
.9
Tomato, sauce – – 1/3 cup
1.1
.5
.6
Turnip – – 1/2 cup
4.8
1.7
3.1
V-8
juice 		– – 1/2 cup
.7
.2
.5
Yellow Squash – – 1/2 cup
.7
.3
.4
Zucchini, cooked – – 1/2 cup
1.2
.5
.7
             
Legumes, Nuts,
Seeds 		Protein Starch Portion Fiber gms Soluble gms In-
soluble gms
Almonds
v
 – 6 whole
.6
.1
.5
Black
beans, cooked
v
 – 1/2 cup
6.1
2.4
3.7
Black
eyed peas
v
 – 1/2 cup
4.7
.5
4.2
Brazil
nuts
v
 – 1 tbsp
.5
.1
.4
Butter-
beans
v
 – 1/2 cup
6.9
2.7
4.2
Chickpeas, cooked
v
 – 1/2 cup
4.3
1.3
3
Coconut, dried
v
 – 1.5 tbsp
1.5
.1
1.4
Coconut, fresh
v
 – 2 tbsp
1.1
.1
1
Hazelnuts
v
 – 1 tbsp
.5
.2
.3
Kidney beans,
dark
v
 – 1/2 cup
6.9
2.8
4.1
Kidney beans,
light
v
 – 1/2 cup
7.9
2
5.9
Lentils
v
 – 1/2 cup
5.2
.6
4.6
Lima
bean, cooked
v
 – 1/2 cup
4.3
1.1
3.2
Navy
bean, cooked
v
 – 1/2 cup
6.5
2.2
4.3
Pinto
bean, canned
v
 – 1/2 cup
6.1
1.4
4.7
Pinto
bean, cooked
v
 – 1/2 cup
5.9
1.9
4
Peanuts, roasted
v
 – 10 large
.6
.2
.4
Sesame Seeds
v
 – 1 tbsp
.8
.2
.6
Sunflower Seeds
v
 – 1 tbsp
.5
.2
.3
Split peas, cooked
v
 – 1/2 cup
3.1
1.1
2
Walnuts
v
 – 2 whole
.3
.1
.2
Grains, Cereal & Pasta Protein Starch Portion Fiber gms Soluble gms Insoluble gms
Barley –
v
 1/2 cup
cooked
4.2
.9
3.3
Bran, dry –
v
 1/4 cup
6
trace
6
Bread,
bagel 		–
v
 1/2 bagel
.7
.3
.4
Bread,
wheat 		–
v
 1 slice
1.9
.3
1.6
Bread,
bran 		–
v
 1 slice
1.5
.2
1.3
Bread, cornbread –
v
 1 2 in. cube
1.4
.3
1.1
Bread,
muffin 		–
v
 1/2 muffin
.8
.2
.6
Bread, French –
v
 1 slice
.9
.3
.6
Bread,
ham. bun 		–
v
 1/2 bun
.7
.2
.5
Bread, mixed-grain –
v
 1 slice
1.9
.3
1.6
Bread, oatmeal –
v
 1/2 slice
1.2
.3
.9
Bread,
pita 		–
v
 1/2
.5
.2
.3
Bread, pumper. –
v
 1 slice
2.7
1.2
1.5
Bread,
raisin 		–
v
 1 slice
1.2
.3
.9
Bread,
rye 		–
v
 1 slice
1.8
.8
1
Bread,
sourdough 		–
v
 1 slice
.8
.3
.5
Bread, tortilla –
v
 1 shell
.7
.3
.4
Bread,
waffle 		–
v
 1 waffle
.7
.3
.4
Bread,
white 		–
v
 1 slice
.6
.3
.3
Bulgur, cooked –
v
 1/2 cup
2.9
.5
2.4
Cereal,
All Bran 		–
v
 1/3 cup
8.6
1.4
7.2
Cereal,
bran flakes 		–
v
 1/2 cup
2.1
.8
.3
Cereal, Cheerios –
v
 1.25 cup
2.5
1.2
1.3
Cereal,
Corn Flakes 		–
v
 1 cup
.5
.1
.4
Cereal,
Fiber One 		–
v
 1/2 cup
11.9
.8
11.1
Cereal, Nutri-grain –
v
 2/3 cup
2.7
.7
2
Cereal,
Oat Bran 		–
v
 3/4 cup
4
2.2
1.8
Cereal, Puffed Rice –
v
 1 cup
1
.5
.5
Cereal, Quaker Oat –
v
 1/2 cup
2.2
.8
1.4
Cereal,
Raisin Bran 		–
v
 3/4 cup
5.3
.9
4.4
Cereal,
Rice Krisp.		 –
v
 1 cup
.3
.1
.2
Cereal,
Shrd. Wht.		 –
v
 2/3 cup
3.5
.5
3
Cereal, Special K –
v
 1 cup
.9
.2
.7
Cereal,
Total 		–
v
 1 cup
2.6
.6
2
Cereal,
Wht. Flake		 –
v
 3/4 cup
2.3
.4
1.9
Cereal, Wheaties –
v
 2/3 cup
2.3
.4
1.6
Crackers, Matzo –
v
 1 cracker
1
.5
.5
Crackers, Melba –
v
 5 slices
1.8
.4
1.4
Crackers, Saltine –
v
 6 cracker
.5
.3
.2
Crackers, Slt. Wh. –
v
 5 cracker
.3
.2
.4
Flour,
oat 		–
v
 2.5 tbsp
1.8
1
.8
Flour,
rye 		–
v
 2.5 tbsp
2.6
.8
1.8
Flour,
white 		–
v
 2.5 tbsp
.6
.3
.3
Flour,
whole-wht. 		–
v
 2.5 tbsp
2.1
.3
1.8
Millet –
v
 1/2 cup, cooked
3.3
.6
2.7
Noodles,
egg 		–
v
 1/2 cup
1.4
.4
1
Oatmeal, Crm. Wht –
v
 2.5 tbsp
1.1
.4
.7
Oatmeal, plain –
v
 1/3 cup
2.7
1.4
1.3
Popcorn, popped –
v
 3 cups
2
.1
1.9
Pretzels –
v
 3/4 ounce
.8
.2
.6
Rice,
white 		–
v
 1/3 cup
.5
trace
.5
Rice,
wild 		–
v
 1/3 cup
.4
.1
.3
Spaghetti, white –
v
 1/2 cup
.9
.4
.5
Spaghetti, wheat –
v
 1/2 cup
2.7
.6
2.1
Wheat
bran 		–
v
 1/2 cup
12.3
1
11.3
Wheat
germ 		–
v
 3 tbsp
3.9
.7
3.2

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