FOOD FIBER
DIETARY FIBER CONTENT OF COMMON FOODS
Revised
|
High Fiber (5+ g) |
Medium Fiber (2-4 g) |
Low Fiber (<2 g) |
|
Starchy Foods Breads Fibread®,
1 slice |
Bran muffin,1 small Pumpernickel bread, 1 Rye bread, 1 slice Whole wheat, 1 slice Whole-wheat bagel, 'A Whole-wheat matzo, 1 Whole-wheat pasta, '/z cup |
Bagel, plain, 1/2 Baking powder biscuit, 1 small Bread stick, 2 English muffin, '/z Hamburger/hotdog bun, 'A Kaiser roll, 'A Matzo (6"), 1 Melba toast, 4 Plain dinner roll, 1 small White/cracked wheat bread, 1 slice |
|
Cereals (ready-to-eat) All Bran®,
'A cup Bran Buds®, 'A
cup Corn Bran®,
'A cup Fiber 1®,
'A cup 100%
Bran®, 'A
cup |
Bran Flakes® (40%), 'A cup Grapenuts Flakes®, 'h cup Puffed wheat, 'A cup Shredded Wheat®,
1 biscuit Shredded Wheat® (bite size), 'A cup |
Cheerios®,
'/< cup Rice Krispies®, 'A cup Special K®, 1 cup |
|
Cooked cereals Oat Bran®,
1 cup Red River®,
1 cup |
Oatmeal, 1 cup |
Cream of Wheat®, 1 cup |
|
Grains Barley, cooked, 'h cup |
Bran, natural, 1 tbsp Brown rice, cooked, 'A cup Bulgur, kasha, dry, 2 tbsp cooked, moist, '/1 cup cooked, 'A cup Wheat germ, 1 tbsp |
White rice, cooked, 'A cup |
|
Cookies/crackers |
Graham wafers, 3 Oat cakes, 2 Triscuits®,
3 |
Arrowroot, 3 Social teas, 4 Soda crackers, 6 |
|
Pastas Whole-wheat pasta, 1 cup |
|
Macaroni, noodles, spaghetti, cooked, 'A cup |
|
Starchy vegetables Dried beans, peas, legumes,- cooked, ;'A cup Popcorn, air-popped, 3 cups |
Corn, canned, whole kernel, 'A cup Corn-on-the-cob, 1 small Potato, whole, cooked, with skin, 'A Sweet potato,.. with skin,
'k ' . |
Corn, canned,, creamed, 'A cup Potato; whipped, no skin, .,'h cup Potato,. whole,. no skin, 'A |
|
Fruits Apple, raw with skin, 1 medium Blackberries, '/2 cup Blueberries, 1 cup Figs/dates, 10 Kiwi fruit, 2 medium Loganberries, 1 cup Mango, 1 medium Pear, raw, 1 medium Pears, canned, 1 cup Prunes, dried, 5 or stewed, 'A cup Raspberries, 'A cup |
Apple, raw, no skin, 1 medium Mango, raw, 1 medium Orange, raw, 1 small Orange sections, 'A cup Pear, raw, 1 medium Pear sections, 'A cup Raisins, 2 tbsp Rhubarb, cooked, stewed, 'A cup Strawberries, 1 cup Tangerines, canned, 'A cup Tangerine, raw, 1 medium |
Applesauce, 'G cup Apricots, canned, 3 halves Cantaloupe, '/a Cantaloupe,
pieces, 1 cup Cherries, canned, '/3
cup Cherries, raw, 10 Grapefruit, raw, 'A Grapes, 1 cup Honeydew melon, 1 cup Mandarin oranges, canned, 'A cup Peaches, canned, 'A cup Peaches, raw, 1 medium Pineapple, canned, 'A cup Pineapple, raw, 1 slice Watermelon, 5" triangle Watermelon, pieces, 1 cup |
|
Juices |
Prune juice, 1 cup |
Grape, apple, orange, grapefruit juice, 1 cup Tomato, vegetable-based, 1 cup |
|
Vegetables Green peas, fresh, frozen, or canned, 'A cup Snowpeas, 10 pods Swiss chard, cooked, 1 cup |
Bean sprouts, 'h cup Beans, string, 'A cup Broccoli, fresh, frozen or canned, 'A cup Carrots, raw, 'A cup Eggplant, 'h cup Parsnips, 'A cup Turnip, raw, 'A cup Vegetables, mixed, 'A cup |
Asparagus, cooked, 6 spears Cabbage, raw, 1 cup Cauliflower, raw, 'A cup Celery, raw, '/z cup Cucumber, raw, 'A cup Mushrooms, raw, 'A cup Onions, raw, 1/2 cup Pepper, raw, 1 cup Tomatoes, canned or raw, 1 cup Zucchini, 'A cup |
|
Nuts and Seeds Almonds, 1 oz |
Peanut butter, smooth, crunchy, 2 tbsp Peanuts (15) 1 oz Sesame seeds, whole, dried, 2 tbsp Sunflowers seeds, with kernels, 2
tbsp |
Coconut, 2 tbsp Walnuts, 2 tbsp |
Note: For Educational Purposes Only
RESOURCES
National Digestive
Diseases Information Clearinghouse (NDDIC)
301/654-3810
National