Fiber Chart

Foods arranged alphabetically:

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

Food Portion Calories Fiber (grams)
Almonds
slivered 1 tbsp 14 0.6
sliced 1/4 cup 56 2.4
Apple
raw 1 small 55-60* 3.0
raw 1 med 70 4.0
raw 1 large 80-100* 4.5
baked 1 large 100 5.0
applesauce 2/3 cup 182 3.6
Apricots
raw 1 whole 17 0.8
dried 2 halves 36 1.7
canned in syrup 3 halves 86 2.5
Artichokes
cooked l large 30-44* 4.5
canned hearts 4 or 5 sm 24 4.5
Asparagus
cooked, small spears 1/2 cup 17 1.7
Avocado
diced 1/4 cup 97 1.7
sliced 2 slices 50 0.9
whole 1/2 avg.size 170 2.8
Bacon
flavored chips (imitation) 1 tbsp 32 0.7*
Baked beans
in sauce (8-oz can) 1 cup 180* 16.0
with pork & molasses 1 cup 200-260* 16.0
Baked potato (see Potatoes)
Banana
whole 1 med 8" 96 3.0
Beans
black, cooked 1 cup 190 19.4
broad beans (Italian, haricot) 3/4 cup 30 3.0
Great Northern 1 cup 160 16.0
kidney beans,
canned or 1/2 cup 94 9.7
cooked 1 cup 188 19.4
lima
Fordhook baby, butter beans 1/2 cup 118 3.7
lima, dried
canned or cooked 1/2 cup 150 5.8
pinto, dried
before cooking 1/2 cup 155 18.8
canned or cooked 1 cup 155 18.8
white, dried
before cooking 1/2 cup 160 16.0
canned or cooked 1/2 cup 80 8.0
(See also green (snap) beans, chickpeas, peas, lentils)
Bean sprouts, raw
in salad 1/4 cup 7 0.8
Beet greens, cooked (see Greens)
Beets
cooked, sliced 1/2 cup 33 2.5
whole 3 sm. 48 3.7*
Blackberries
raw, no sugar 1/2 cup 27 4.4
canned, in juice pack 1/2 cup 54 5.0
jam, with seeds 1 tbsp 60 0.7
Bran meal
3 tbsp 28 6.0
1 tbsp 9 2.0
Bran muffins (see Muffins)
Brazil nuts
shelled 2 48 2.5
Bread
Boston brown 2 slices 100 4.0*
cracked wheat 2 slices 120 3.6
high-bran "health" bread 2 slices 120-160* 7.0*
white 2 slices 160 1.9
dark rye (whole grain) 2 slices 108 5.8*
pumpernickel 2 slices 116 4.0
seven-grain 2 slices 111-140 6.5
whole wheat 2 slices 120 6.0
whole wheat raisin 2 slices 140 6.5
Bread crumbs
whole wheat 1 tbsp 22 2.5*
Broccoli
raw 1/2 cup 20 4.0
frozen 4 spears 20 5.0
fresh, cooked 3/4 cup 30 7.0
Brussel sprouts
cooked 3/4 cup 36 3.0
Buckwheat groats (kasha)
before cooking 1/2 cup 160 9.6*
cooked 1 cup 160 9.6
Bulgur, soaked
cooked 1 cup 160 9.6*
Cabbage, white or red
raw 1/2 cup 8 1.5
cooked 2/3 cup 15 3.0
Cantaloupe
1/4 38 1.0*
Carrots
raw, slivered (4-5 sticks) 1/4 cup 10 1.7
cooked 1/2 cup 20 3.4
Catsup, see Tomatoes
Cauliflower
raw, chopped 3 tiny buds 10 1.2
cooked, chopped 7/8 cup 16 2.3
Celery, Pascal
raw 1/4 cup 5 2.0
chopped 2 tbsp 3 1.0
cooked 1/2 cup 9 3.0
Cereal
All-Bran 3 tbsp 35 5.0
1/2 cup (1-1/2 oz) 90 10.4
Bran Buds 3 tbsp 35 5.0
1/2 cup (1-1/2 oz) 90 10.4
Bran Chex 2/3 cup 90 5.0
Bran Flakes, plain 1cup 90 5.0
with raisins 1 cup 110 6.0
Cornflakes 3/4 cup 70 2.6
Cracklin' Bran 1/2 cup 110 4.0
most cereals 1 cup 200 8.0
oatmeal 3/4 cup 212 7.7
Nabisco 100% Bran 1/2 cup 105 4.0
Puffed wheat 1 cup 43 3.3
Raisin Bran 1 cup 195 5.0
Wheatena 2/3 cup 101 2.2
Wheaties 1 cup 104 2.0
Cherries
sweet, raw 10 28 1.2
sweet, raw 1/2 cup 55* 1.0*
Chestnuts
roasted 2 lg 29 1.9
Chickpeas (garbanzos)
canned 1/2 cup 86 6.0
cooked 1 cup 172 12.0
Coconut, dried
sweetened 1 tbsp 46 3.4*
unsweetened 1 tbsp 22 3.4*
Corn (sweet)
on cob 1 med ear 64-70* 5.0
kernels, cooked or canned 1/2 cup 64 5.0
cream-style, canned 1/2 cup 64 5.0
succotash (with limas)
1/2 cup 66 7.0
Cornbread
1 sq. (2 1/2") 93 3.4
Crackers
cream 2 50 0.4
graham 2 53 1.4
Ry-Krisp 3 64 2.3
Triscuits 2 50 2.0
Wheat Thins 6 58 2.2
Cranberries
raw 1/4 cup 12 2.0
sauce 1/2 cup 245 4.0
cranberry-orange relish
1 tbsp 56 0.5
Cucumber, raw
unpeeled 10 thin sl 12 0.7
Dates, pitted
2 (1/2 oz.) 39 1.2*
Eggplant
baked with tomatoes 2 thick sl 42 4.0
Endive, raw
salad 10 leaves 10 0.6
English muffins (see Muffins)
Figs
dried 3 120 10.5
fresh 1 30 2.0
Flour
All-purpose (white) 1 tbsp 29 0.1
1 cup 467 1.6
Cornmeal (stone-ground) 1 cup 404 6.5
Cornstarch 1 tbsp 29 0.1
Masaharina (for tortillas) 1 cup 403 17.0
Rye flour (dark, whole grain) 1 cup 368 14.4
Rolled oats (whole grain) 1/3 cup 98 4.0
Whole wheat 1 cup 384 14.4
Fruit N' Fiber
cereal 1/2 cup 90 3.5
Graham crackers (see Crackers)
Grapefruit
1/2 (avg. size) 30 0.8
Grapes
white 20 75 1.0
red or black 15-20 65 1.0
Green (snap) beans
fresh or frozen 1/2 cup 10 2.1
Green peas (see Peas)
Green peppers (see Peppers)
Greens, cooked
collards, beet greens , dandelion, kale,
Swiss chard, turnip greens
1/2 cup 20 4.0
Honeydew melon
3" slice 42 1.5
Kasha (see Buckwheat groats)
Lasagne (see Macaroni)
Lentils
brown, raw 1/3 cup 144 5.5
brown, cooked 2/3 cup 144 5.5
red, raw 1/2 cup 192 6.4
red, cooked 1 cup 192 6.4
Lettuce
(Boston, leaf, iceberg)
shredded 1 cup 5 0.8
Macaroni
whole wheat, cooked 1 cup 200 5.7
regular, frozen with cheese, baked 10 oz 506 2.2
Muffins
English, whole wheat 1 whole 125* 3.7
bran, whole wheat 2 136 4.6
Mushrooms
raw 5 sm 4 1.4
sauteed or baked with 2 tsp diet margarine 4 lg 45 2.0
canned sliced, water-pack 1/4 cup 10 2.0
Noodles
whole wheat egg 1 cup 200 5.7
spinach whole wheat 1 cup 200 6.0
Okra
fresh or frozen, cooked 1/2 cup 13 1.6
Olives
green 6 42 1.2
black 6 96 1.2
Onion
raw 1 tbsp 4 0.2
cooked 1/2 cup 22 1.5
instant minced 1 tbsp 6 0.3
green, raw (scallion) 1/4 cup 11 0.8
Orange
1 lg 70 2.4
1 sm 35 1.2
Parsley, chopped
2 tbsp 4 0.6
1 tbsp 2 0.3
Parsnip, pared
cooked 1 lg 76 2.8
1 sm 38 1.4
Peach
raw 1 med 38 2.3
canned in light syrup 2 halves 70 1.4
Peanut butter
1 tbsp 86 1.1
homemade 1 tbsp 70 1.5
Peanuts
dry roasted 1 tbsp 52 1.1
Pear
1 med 88 4.0
Peas
green, fresh or frozen 1/2 cup 60 9.1
black-eyed frozen/canned 1/2 cup 74 8.0
split peas, dried 1/2 cup 63 6.7
cooked 1 cup 126 13.4
(See also Chickpeas)
Peas and carrots
frozen 1/2 package (5 oz) 40 6.2
Peppers
green sweet, raw 2 tbsp 4 0.3
green sweet, cooked 1/2 cup 13 1.2
red sweet (pimento) 2 tbsp 9 1.0
red chili, fresh 1 tbsp 7 1.2
dried, crushed 1 tsp 7 1.2
Pimento (see Peppers)
Pineapple
fresh, cubed 1/2 cup 41 0.8
canned 1 cup 58-74* 0.8
Plums
2 or 3 sm 38-45* 2.0
Popcorn
(no oil, butter or margarine) 1 cup 20 1.0
Potatoes
Idaho, baked 1 sm (6 oz) 120 4.2
1 med (7 oz) 140 5.0 all-purpose white/russet
1 sm 60 2.2
boiled 1 med (5 oz) 100 3.5
mashed potato (with 1 tbsp milk) 1/2 cup 85 3.0
sweet: baked or boiled (See also Yams) 1 sm (5 oz) 146 4.0
Prunes
pitted 3 122 1.9
Radishes
3 5 0.1
1 tbsp 29 1.0
Raspberries, red
fresh/frozen 1/2 cup 20 4.6
Raspberry jam 1 tbsp 75 1.0
Rhubarb,
cooked with sugar 1/2 cup 169* 2.9
Rice
white (before cooking) 1/2 cup 79 2.0
brown (before cooking) 1/2 cup 83 5.5
instant 1 serv 79 0.7
Rutabaga (yellow turnip)
1/2 cup 40 3.2
Sauerkraut
canned 2/3 cup 15 3.1
Scallion (see Onion)
Shredded wheat
large biscuit 1 piece 74 2.2
spoon size 1 cup 168 4.4
Spaghetti
whole wheat, plain 1 cup 200 5.6
with meat sauce 1 cup 396 5.6
with tomato sauce 1 cup 220 6.0
Spinach
raw 1 cup 8 3.5
cooked 1/2 cup 26 7.0
Split peas (see Peas)
Squash
summer (yellow) 1/2 cup 8 2.0
winter, baked or mashed 1/2 cup 40-50 3.5
Zucchini
raw or cooked 1/2 cup 7 3.0
Strawberries
without sugar 1 cup 45 3.0
Succotash (see Corn)
Sunflower
kernels 1 tbsp 65 0.5*
Sweet pickle relish
relish 1 tbsp 60 0.5*
Sweet potatoes (see Potatoes)
Swiss chard (see Greens)
Tomatoes
raw 1 sm. 22 1.4
canned 1/2 cup 21 1.0
sauce 1/2 cup 20 0.5
catsup 1 tbsp 18 0.2
Tortillas
2 140 4.0*
Turnip, white
raw, slivered 1/4 cup 8 1.2
cooked 1/2 cup 16 2.0
Walnuts
English, shelled, chopped 1 tbsp 49 1.1
Watercress
raw 1/2 cup (20 sprigs) 4 1.0
Watermelon
1 thick slice 68 2.8
Wheat Thins (see Crackers)
Yams (orange fleshed sweet potato)
cooked or baked in skin 1 med (6oz) 156 6.8
Zucchini (see Squash)

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