FIBER CONTENTS OF FOODS
Goal (25 to 35 Grams per day)
               
Food       Serving Size Fiber (gm)
Cereals:              
All-Bran       1/3 cup   8.5  
Bran Buds       1/3 cup   7.9  
Bran Chex     2/3 cup   4.6  
Cheerios       1 ¼ cup   1.1  
Corn Bran       2/3 cup   5.4  
Corn Flakes     1 ¼ cup   0.3  
Craklin Bran     1/3 cup   4.3  
Crispy Wheats n' Raisins   3/4 cup   1.3  
40% Bran       3/4 cup   4  
Fosted Mini-Wheats     4 biscuits   2.1  
Graham Crackos     3/4 cup   1.7  
Grape Nuts     1/4 cup   1.4  
Heartland Natural Cereal    1/4 cup   1.3  
Honey Bran     7/8 cup   3.1  
Most        2/3 cup   3.5  
Nutri-Grain, Barley     3/4 cup   1.7  
Nutri-Grain, Corn     3/4 cup   1.8  
Nutri-Grain, Rye     3/4 cup   1.8  
Nutri-Grain, Wheat      3/4 cup   1.8  
100% Bran     1/2 cup   8.4  
100% Natural Cereal     1/4 cup   1  
Oatmeal, (cooked regular, quick, instant) 3/4 cup   1.6  
Raisin Bran-type     3/4 cup   4  
Rice Krispies     1 cup   0.1  
Shredded Wheat     2/3 cup   2.6  
Special K       1 1/3 cup   0.2  
Sugar Smacks     3/4 cup   0.4  
Tasteeos       1 ¼ cup   1  
Total       1 cup   2  
Wheat Chex     2/3 cup   2.1  
Wheaties       1 cup   2  
Wheat n' Raisin Chex   3/4 cup   2.5  
Wheat Germ     1/4 cup   3.4  
               
Vegetables (raw):            
Bean Sprouts     1/2 cup   1.5  
Celery, diced      1/2 cup   1.1  
Cucumber       1/2 cup   0.4  
Lettuce, sliced     1 cup   0.9  
Mushrooms, sliced     1/2 cup   0.9  
Onions, sliced     1/2 cup   0.9  
Pepper, green, sliced    1/2 cup   0.5  
Spinach       1 cup   1.2  
Tomato       1 cup   1.5  
               
               
               
Food       Serving Size Fiber (gm)
Vegetables (Cooked):          
Asparagus, cut     1/2 cup   1  
Bean (string, green)     1/2 cup   1.6  
Broccoli       1/2 cup   2.2  
Brussel Sprouts     1/2 cup   2.3  
Cabbage (red, white)     1/2 cup   1.4  
Carrots       1/2 cup   2.3  
Cauliflower     1/2 cup   1.1  
Corn, canned     1/2 cup   2.9  
Kale leaves     1/2 cup   1.4  
Parsnip       1/2 cup   2.7  
Peas       1/2 cup   3.6  
Potato (with skin)     1 whole   2.5  
Potato (without skin)     1 whole   1.4  
Spinach       1/2 cup   2.1  
Squash, summer     1/2 cup   1.4  
Sweet Potatoes     1/2 cup   1.7  
Turnips       1/2 cup   1.6  
Zucchini       1/2 cup   1.8  
               
Fruits:              
Apple (with skin)     1 whole   3.5  
Apple (without skin)     1 whole   2.7  
Apricot       3   1.8  
Apricot, dried     5 halves   1.4  
Banana       1 whole   2.4  
Blueberries     1/2 cup   2  
Cantaloupe     1/4 melon   1  
Cherries, sweet     10   1.2  
Grapefruit       ½   1.6  
Grapes       20   0.6  
Orange       1 whole   2.6  
Peach (with skin)     1 whole   1.9  
Peach (without skin)     1 whole   1.2  
Pear (with skin)     1/2 large   3.1  
Pear (without skin)     1/2 large   2.5  
Pineapple       1/2 cup   1.1  
Plums, damson     5   0.9  
Prunes       3   3  
Raspberries     1/2 cup   3.1  
Strawberries     1 cup   3  
Watermelon     1 cup   0.4  
               
Legumes:            
Baked beans/tomato sauce   1/2 cup   8.9  
Dried beans, cooked     1/2 cup   4.7  
Kidney beans, cooked   1/2 cup   7.3  
Lentils, cooked     1/2 cup   7.3  
Lima beans, cooked     1/2 cup   4.5  
Navy beans, cooked     1/2 cup   6  
               
Food       Serving Size Fiber (gm)
Breads:              
Bagels       1 whole   0.6  
Bran muffins     1 whole   2.5  
Cracked wheat bread     1 slice   1  
Crisp wheat bread     2 crackers 1.8  
Crisp rye bread     2 crackers 2  
French bread     1 slice    0.7  
Italian bread     1 slice   0.3  
Mixed grain bread     1 slice   0.9  
Oatmeal bread     1 slice    0.5  
Pita bread       1 slice   0.4  
Pumpernickel bread     1 slice   1  
Raisin bread     1 slice   0.6  
White bread     1 slice   0.4  
Whole wheat bread     1 slice   1.4  
               
Pasta and Rice:            
Macaroni       1 cup   1  
Rice, brown     1/2 cup   1  
Rice, polished     1/2 cup   0.2  
Spaghetti, regular     1 cup   1.1  
Spaghetti, wheat     1 cup   3.9  
               
Juices:              
Apple       1/2 cup   0.4  
Grapefruit       1/2 cup   0.5  
Grape       1/2 cup   0.6  
Orange       1/2 cup   0.5  
Papaya       1/2 cup   0.8  
               
Nuts:              
Almonds       10 nuts   1.1  
Filberts       10 nuts   0.8  
Peanuts       10 nuts   1.4  
Lentils, cooked     1/2 cup   7.3  
Lima beans, cooked     1/2 cup   4.5  
Navy beans, cooked     1/2 cup   6  

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