FIBER

Fiber

Eating foods with Fiber

Doctors daily recommendation is
25 grams for women
& 38 grams for men

g = Grams   C = cup    T = Tablespoon   oz = ounce

FRUIT AMOUNT FIBER
APPLE
Raw with skin
1 small 3 g
APPLE
Raw with skin
1 medium 4 g
APPLE
Raw with skin
1 large 4.5 g
APPLE
Baked
1 large 5 g
APPLESAUCE 2/3 C 3.6 g
APRICOT 3 medium 0.98 g
APRICOT
Dried
5 pieces 2.89 g
AVOCADO 1 medium 11.84 g
BANANA 1 medium 4 g
BLUEBERRIES 1 C 3.92 g
CANTALOUPE
Cubes
1 C 1.28 g
FIGS
Dried
2 medium 3.74 g
GRAPEFRUIT 1/2 medium 6.12 g
ORANGE
Navel
1 large 4.42 g
PEACH 1 medium 2 g
PEACH
Dried
3 pieces 3.18 g
PEAR 1 large 5.02 g
PLUM 1 medium 1 g
PRUNES 1/4 C 3.02 g
RAISINS 1.5 oz box 1.6 g
RASPBERRIES 1 C 8.36 g
STRAWBERRIES 1 C 3.82 g
VEGETABLES AMOUNT FIBER
All vegetables are cooked unless stated otherwise
BEETS
1 C 2.85 g
BEET
Greens
1 C 4.2 g
BOK CHOY
1 C 2.76 g
BROCCOLI
1 C 4.5 g
BRUSSEL SPROUTS 1 C 2.84 g
CABBAGE
Raw
1 C 4.2 g
CARROT
Raw
1 medium 2 g
CARROTS
Raw
1 C 5.22 g
CAULIFLOWER
1 C 3.43 g
COLESLAW
Raw
1 C 4 g
COLLARD GREENS
1 C 2.58 g
CORN
1 C 4.66 g
GREEN BEANS 1 C 3.95 g
CELERY
Raw
1 stalk 1.02 g
KALE
1 C 7.2 g
ONIONS
Raw
1 C 2.88 g
PEAS
1 C 8.84 g
PEPPERS
Raw & Sweet
1 C 2.62 g
POPCORN
Air Popped
3 C 3.6 g
POTATO
Baked w/skin
1 medium 4.8 g
SPINACH
1 C 4.32 g
SUMMER SQUASH
1 C 2.52 g
SWEET POTATO
1 C 5.94 g
SWISS CHARD
1 C 3.68 g
TOMATO
Raw
1 medium 1 g
WINTER SQUASH
1 C 5.74 g
ZUCCHINI
(Summer Squash)
1 C 2.63 g
CEREAL, GRAINS, PASTA AMOUNT FIBER (grams)
All Grains are cooked
AMARANTH 1/2 C 9 g
BARLEY 1 C 13.6 g
BREAD
Whole Wheat
1 slice 2 g
BROWN RICE 1 C 3.5 g
BUCKWHEAT 1 C 4.54 g
BULGAR 1 C 8.19 g
CEREAL
All Bran - Original
1/2 C 10 g
CEREAL
Kellogg's Raisin Bran
1 C 7 g
COUSCOUS 1 C 2.2 g
FLAX SEED 2 T 5.41 g
KASHA 1 C 4.5 g
KASHI 1/2 C 6 g
MILLET 1/2 C 1 g
OATS
Rolled
1 C 4 g
PANCAKES
Buckwheat

(4 inches each)
4 g
PASTA
Whole Wheat
1 C 6.3 g
QUINOA 1/2 C 5 g
TABOULI 1 C 8.19 g
BEANS, NUTS, SEEDS AMOUNT FIBER (grams)
Beans & Lentils are canned or cooked
ALMONDS
Whole
1 oz 4.22 g
ALMONDS
Sliced
1/4 C 2.4 g
ALMONDS
Slivered
1 T 0.6 g
BLACK BEANS 1 C 14.92 g
CASHEWS 1 oz 1 g
CHICK PEAS
(Garbanzo Beans)
             
1 C 5.8 g
FLAX SEEDS 3 tbs 6.97 g
GARBANZO BEANS
(Chick Peas)
1C 5.8 g
KIDNEY BEANS 1 C 13.33 g
LENTILS
Red
1 C 15.64 g
LIMA BEANS 1 C 13.16 g
PEANUTS 1 oz 2.3 g
PISTACHIOS 1 oz 3.1 g
PUMPKIN SEEDS 1/4 C 4.12 g
SOY BEANS 1 C 7.62 g
SUNFLOWER SEEDS 1/4 C 3 g
WALNUTS 1 oz 3.08 g

The fiber count for most packaged foods
can be found on the label

 

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