Foods High in Fiber

BREAD & Crackers Amount Weight (grams) Fiber (grams)
Graham cracker 2 squares 14.2 1.4
Pumpernickel bread 3/4 slice 24 1.4
Rye bread 1 slice 25 0.8
Wholewheat bread 1 slice 25 1.3
Wholewheat cracker 6 crackers 19.8 2.2
Wholewheat roll 3/4 roll 21 1.2
CEREALS
All Bran, 100% 1/3 cup 28 8.4
Bran Chex 1/2 cup 21 4.1
Corn Bran 1/2 cup 21 4.4
Corn Flakes 3/4 cup 21 2.6
Grapenuts Flakes 2/3 cup 21 2.5
Grapenuts 3 Tbsp. 21 2.7
Oatmeal 2/4 pkg. 21 2.5
Shredded Wheat  1 biscuit 21 2.8
Wheaties 3/4 cup 21 2.6
FRUIT
Apple 1/2 large 83 2.0
Apricot 2 72 1.5
Banana 1/2 medium 54 1.5
Blackberries 3/4 cup 108 6.7
Cantaloupe 1 cup 160 1.6
Cherries 10 large 68 1.1
Dates, dried 2 18 1.6
Figs, dried 1 medium 20 3.7
Grapes, white 10 50 0.5
Grapefruit 1/2 87 0.8
Honeydew melon 1 cup 170 1.5
Orange 1 small 78 1.6
Peach 1 medium 100 2.3
Pear 1/2 medium 82 2.0
Pineapple 1/2 78 0.8
Plum 3  small 85 1.8
Prunes, dried 2 15 2.4
Raisins 1 1/2 Tbsp. 14 1.0
Strawberries 1 cup 143 3..1
Tangerine 1 large 101 2.0
Watermelon 1 cup 160 1.4
HIGH-FIBER SUPPLEMENT
FIBERMED 2 35.4 10.0
MEAT, MILK, EGGS
Beef 1 oz. 28 0
Cheese 3/4 oz. 21 0
Chicken / Turkey 1 oz. 28 0
Cold cuts/ Frankfurters 1 oz. 28 0
Eggs 3 large 99 0
Ice cream 1 oz. 28 0
Milk 1 cup 240 0
Pork 1 oz. 28 0
Yogurt 5 oz. 140 0
RICE      
Rice, brown (cooked) 1/3 cup 65 1.6
Rice, white (cooked) 1/3 cup 68 0.5
LEAF VEGETABLES
Broccoli 1/2 cup 93 3.5
Brussels sprouts 1/2 cup 78 2.3
Cabbage 1/2 cup 93 2.1
Cauliflower 1/2 cup 90 1.6
Celery 1/2 cup 60 1.1
Lettuce 1 cup 55 0.8
Spinach, raw 1 cup 55 0.2
Turnip greens 1/2 cup 93 3.5
ROOT VEGETABLES
Beets 1/2 cup 85 2.1
Carrots 1/2 cup 78 2.4
Potatoes, baked 1/2 medium 75 1.9
Radishes 1/2 cup 58 1.3
Sweet potatoes, baked 1/2 medium 75 2.1
OTHER VEGETABLES
Beans, green 1/2 cup 64 2.1
Beans, string 1/2 cup 55 1.9
Cucumber 1/2 cup 70 1.1
Eggplant 1/2 cup 100 2.5
Lentils, cooked 1/2 cup 100 3.7
Mushrooms 1/2 cup 35 0.9
Onions 1/2 cup 58 1.2
Tomatoes 1 small 100 1.5
Winter squash 1/2 cup 120 3.5
Zucchini squash 1/2 cup 65 2.0

Based on analysis of dietary fiber prepared by James W. Anderson, M.D. Plant Fiber in Foods, University of Kentucky Medical Center, 1980

 

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