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Some High Fiber FoodsBread, Cereal, Rice and PastaAll Bran cereal - 1/2 cup 10.4 grams Bread, Whole wheat - 1 slice 2 grams Bran Buds - 1/2 cup 10.4 grams Bran Flakes - 3/4 cup 5 grams Cornbread - 1 square (2 1/2") 3.4 grams Corn flake cereal - 1 cup - insoluble 1 gram English muffin - 1 soluble 0.5 grams insoluble 1.5 grams Graham Crackers 2 - 1.4 grams Oatmeal - plain cooked 3/4 cup 3 grams Rice Brown - cooked 1 cup 2.5 grams Rice White - cooked 1 cup 1 gram Shredded Wheat - One large biscuit 2.2 grams Shredded Wheat Spoon Size - 1 cup 4.4 grams Spaghetti - whole wheat, with meat sauce 1 cup 5.6 grams Spaghetti - whole wheat, with tomato sauce 1 cup 6 grams Wheat Thins 6 - 2.2 grams Fruits Apple - raw 1 medium 4 grams Apple sauce - unsweetened 1/2 cup 2 grams Avocado - diced 1/4 cup 1.7 grams Banana - 1 medium - soluble 0.5 grams insoluble 1.5 grams Cranberry Sauce - whole, canned 1/4 cup 1 gram Peach - raw 1 medium 2 grams Pear - raw 1 medium 4 grams Raisins - 1 tbsp 1 grams Raspberries - fresh - frozen 1/2 cup 4.6 grams Strawberries - 1/2 cup - insoluble 1 gram Tangerine - raw 1 medium 2 grams Vegetables Asparagus - fresh, cooked 4 spears 1 gram Broccoli - fresh, cooked 1/2 cup 2.5 grams Brussel sprouts - fresh, cooked 1/2 2 grams Cabbage - fresh, cooked 1/2 cup 1.5 grams Carrots - fresh, cooked 1/2 cup 2.5 grams Cauliflower - fresh, cooked, 1/2 cup 1.5 grams Corn - whole kernel canned 1/2 cup 3 grams Potato - 1 fresh, cooked 3 grams Romaine lettuce - 1 cup 1 gram Sauerkraut - canned 2/3 cup 3.1 grams Spinach - fresh, cooked 1/2 cup 2 grams Squash - summer cooked 1 cup 3 grams Squash - winter, cooked 1 cup 6 grams Squash zucchini - raw or cooked 1/2 cup 3 grams Tomato - raw 1 1 gram Yams - (orange fleshed sweet potato) cooked or baked in skin 1 med (6oz) 6.8 grams Legumes Baked beans - canned, plain 1/2 cup 6.5 grams Garbanzo Beans - canned 1/2 cup 7 grams Green Beans - canned 1/2 cup 2 grams Kidney beans - fresh, cooked 1/2 cup 8 grams Lima Beans - canned 1/2 cup 4 grams Peas - canned 1/2 cup 4 grams Peas- black eyed frozen - canned 1/2 cup 8 grams Pork and Beans - canned 1/2 cup 6 grams Nuts and Seeds Almonds - 1 oz. 3.1 grams Peanuts - 1 oz. 2.2 grams Peanut Butter Creamy - 2 tablespoons 2 grams Popcorn - 1 cup 1 gram Walnuts - 1 oz. 1.3 grams The exact total fiber grams content is approximate due to other added ingredients in products, also, vegetables and fruits, because of its complexity and size of the "average" fruit or vegetable unit. Most internet information seems to vary from one site to the next. When shopping for food, look on all lables for exact fiber gram content. |
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