Fiber Chart
  Breads    Cereals    Crackers    Fruits    Grains    Legumes    Nuts and Seeds    Vegetables
  Food Serving Size Calories
per Serving		 Total Fiber
per Serving (g)		 Soluble Fiber
per Serving (g)		 Insoluble Fiber
per Serving (g)
  Cereals
  
 • All Bran 1/3 cup 54 8.6 1.4 7.2
 • Cheerios 1 1/4 cup 105 2.5 1.2 1.3
 • Corn Flakes 1 cup 100 0.5 0.1 0.4
 • Cream of Wheat
   (uncooked)		 2 1/2 Tbsp 100 1.1 0.4 0.7
 • Fiber One 1/2 cup 62 11.9 0.8 11.1
 • 40% Bran Flakes 2/3 cup 80 4.3 0.4 3.9
 • Grapenuts 1/4 cup 98 2.8 0.8 2.0
 • Grits,corn,quick
   (uncooked)		 3 Tbsp 108 0.6 0.1 0.8
 • Nutri-Grain, wheat 2/3 cup 98 2.7 0.7 2.0
 • Oat Bran
   (cooked)		 3/4 cup 177 4.0 2.2 1.8
 • Oat Bran Flakes 1/2 cup 70 2.1 0.8 0.3
 • Oat Flakes 2/3 cup 110 2.1 1.0 0.1
 • Oatmeal
   (uncooked)		 1/3 cup 100 2.7 1.4 1.3
 • Product 19 1 cup 110 1.2 0.3 0.9
 • Puffed Rice 1 cup 44 1.0 0.5 0.5
 • Quaker Oat
   Squares		 1/2 cup 108 2.2 0.8 1.4
 • Raisin Bran 3/4 cup 150 5.3 0.9 4.4
 • Rice Krispies 1 cup 111 0.3 0.1 0.2
 • Shredded Wheat 2/3 cup 105 3.5 0.5 3.0
 • Shredded Wheat
   & Bran		 2/3 cup 105 2.5 0.6 1.9
 • Special K 1 cup 110 0.9 0.2 0.7
 • Total,
   Whole Wheat		 1 cup 140 2.6 0.6 2.0
 • Wheat Flakes 3/4 cup 130 2.3 0.4 1.9
 • Wheaties 2/3 cup 70 2.3 0.7 1.6
   Grains
  
 • Cornmeal 2 1/2 tbsp 70 0.4 0.1 0.3
 • Flour, oat 2 1/2 tbsp 63 1.8 1.0 0.8
 • Flour, rye 2 1/2 tbsp 56 2.6 0.8 1.8
 • Flour, white 2 1/2 tbsp 70 0.6 0.3 0.3
 • Flour, whole wheat 2 1/2 tbsp 70 2.1 0.3 1.8
 • Macaroni, white
   (cooked)		 1/2 cup 100 0.7 0.4 0.3
 • Macaroni, wheat
   (cooked)		 1/2 cup 87 2.1 0.4 1.7
 • Noodles, egg
   (cooked)		 1/2 cup 107 1.4 0.4 1.0
 • Noodles, spinach
   (cooked)		 1/2 cup 105 1.1 0.5 0.6
 • Popcorn, popped 3 cups 93 2.0 0.1 1.9
 • Rice, white
   (cooked)		 1/3 cup 70 0.5 trace 0.5
 • Rice, wild
   (cooked)		 1/3 cup 55 0.4 0.1 0.3
 • Spaghetti, white
   (cooked)		 1/2 cup 100 0.9 0.4 0.5
 • Spaghetti, whole
   wheat (cooked)		 1/2 cup 87 2.7 0.6 2.1
 • Wheat bran 1/2 cup 63 12.3 1.0 11.3
 • Wheat germ 3 tbsp 80 3.9 0.7 3.2
   Breads
  
 • Bagel, plain 1/2 bagel 98 0.7 0.3 0.4
 • Biscuit, baked 1 biscuit 191 0.5 0.3 0.2
 • Bran one slice 60 1.5 0.2 1.3
 • Cornbread 1 2-in cube 196 1.4 0.3 1.1
 • Cracked wheat 1 slice 65 1.9 0.3 1.6
 • French 1 slice 168 0.9 0.3 0.6
 • Mixed grain 1 slice 165 1.9 0.3 1.6
 • Oatmeal 1/2 slice 66 1.2 0.3 0.9
 • Pita (white) 1/2 pocket 83 0.5 0.2 0.3
 • Pumpernickel 1 slice 65 2.7 1.2 1.5
 • Raisin 1 slice 71 1.2 0.3 0.9
 • Rye 1 slice 83 1.8 0.8 1.0
 • Sourdough 1 slice 70 0.8 0.3 0.5
 • White 1 slice 70 0.6 0.3 0.3
 • Bread stick 2 sticks 140 0.6 0.2 0.4
 • Hamburger bun 1/2 bun 60 0.7 0.2 0.5
   Crackers
  
 • Matzo 1 cracker 112 1.0 0.5 0.5
 • Saltine 6 crackers 75 0.5 0.3 0.2
 • Saltine, wheat 5 crackers 75 0.5 0.2 0.3
 • Wheat 5 crackers 70 0.6 0.2 0.4
 • English Muffin 1/2 muffin 67 0.8 0.2 0.6
 • Melba toast 5 slices 95 1.8 0.4 1.4
 • Pretzels 3/4 ounce 80 0.8 0.2 0.6
 • Taco shell 2 shells 126 1.4 0.2 1.2
 • Tortilla, flour 1 shell 159 0.7 0.3 0.4
 • Waffle (toasted) 1 waffle 218 0.7 0.3 0.4
   Fruits
  
 • Apple, raw w/ skin 1 small 81 2.8 1.0 1.8
 • Applesauce, unswt 1/2 cup 53 2.0 0.7 1.3
 • Apricots, canned
   drained		 4 halves 133 1.2 0.5 0.7
 • Apricots, dried 7 halves 58 2.0 1.1 0.9
 • Apricots, fresh
   w/ skin		 4 apricots 57 3.5 1.8 1.7
 • Avacado, fresh 1/8 avacado 40 1.2 0.5 0.7
 • Banana 1/2 small 55 1.1 0.3 0.8
 • Blueberries, fresh 3/4 cup 60 1.4 0.3 1.1
 • Cherries, black 12 large 75 1.3 0.6 0.7
 • Cherries, red,
   canned		 1/2 can 90 1.8 0.9 0.9
 • Currants, dried 2 tbsp 50 0.4 0.2 0.2
 • Dates, dried 2 1/2 med 55 0.9 0.3 0.6
 • Figs, dried 1 1/2 figs 73 2.3 1.1 1.2
 • Fruit cocktail 1/2 cup 91 2.0 0.7 1.3
 • Grapefruit 1/2 med 37 1.6 1.1 0.5
 • Grapes, red 15 small 53 0.4 0.2 0.2
 • Grapes, white 15 small 53 0.6 0.3 0.3
 • Kiwi, w/ flesh 1 lrg 46 1.0 0.7 0.3
 • Mango, flesh only 1/2 small 70 2.9 1.7 1.2
 • Melon, cantelope 1 c. cubed 97 1.1 0.3 0.8
 • Melon, honeydew 1 c. cubed 56 0.9 0.3 0.6
 • Melon,
   Watermelon		 1 c. cubed 50 0.6 0.4 0.2
 • Nectarine 1 small 67 1.8 0.8 1.0
 • Orange, flesh only 1 small 62 2.9 1.8 1.1
 • Peaches, canned,
   drained		 1/2 cup 100 2.0 0.7 1.3
 • Peaches, fresh
   w/ skin		 1 med 42 2.0 1.0 1.0
 • Pear, canned 1/2 cup 100 3.7 0.7 3.0
 • Pear, fresh
   w/ skin		 1 small 82 2.9 1.1 1.8
 • Pineapple, canned 1/3 cup 66 1.4 0.2 1.2
 • Pineapple, fresh 3/4 cup 57 1.4 0.1 1.3
 • Plum, red 2 med 72 2.4 1.1 1.3
 • Prunes, dried,
   stewed		 3 med 100 1.7 1.0 0.7
 • Pruned, unswt,
   drained		 1/4 cup 66 1.6 0.9 0.7
 • Raisin 2 tbsp 54 0.4 0.2 0.2
 • Raspberries 1 cup 60 3.3 0.9 2.4
 • Strawberries 1 1/4 cup 54 2.8 1.1 1.7
   Vegetables
  
 • Asparagus,
   cooked		 1/2 cup 22 2.8 1.7 1.1
 • Bean Sprouts 1 cup 15 1.6 0.6 1.0
 • Beets, fresh 1/2 cup 40 1.8 0.8 1.0
 • Broccoli,
   cooked		 1/2 cup 32 2.4 1.2 1.2
 • Brussel sprouts 1/2 cup 30 3.8 2.0 1.8
 • Cabbage, fresh 1 cup 18 1.5 0.6 0.9
 • Cabbage, red,
   cooked		 1/2 cup 24 2.6 1.1 1.5
 • Carrots, canned 1/2 cup 28 1.5 0.7 0.8
 • Carrots, fresh 1-7.5 in. 31 2.3 1.1 1.2
 • Carrots, sliced,
   cooked		 1/2 cup 35 2.0 1.1 0.9
 • Cauliflower,
   cooked		 1/2 cup 14 1.0 0.4 0.6
 • Celery, fresh 1 c. chopped 20 1.7 0.7 1.0
 • Corn, whole kernel
   canned		 1/2 cup 60 1.6 0.2 1.1
 • Cucumber 1 cup 14 0.5 0.2 0.3
 • Green beans,
   canned		 1/2 cup 20 2.0 0.5 1.5
 • Green beans,
   cooked		 1/2 cup 22 2.8 1.1 1.7
 • Kale, frozen 1/2 cup 35 2.5 0.7 1.8
 • Lettuce, iceburg 1 cup 15 0.5 0.1 0.4
 • Mushrooms 1 c. pieces 20 0.8 0.1 0.7
 • Okra, cooked 1/2 cup 26 4.1 1.0 3.1
 • Olives, canned 10 small 40 1.0 0.1 0.9
 • Onion, cooked 1/2 cup 46 2.0 1.1 0.9
 • Onion, fresh 1/2 cup 30 1.7 0.9 0.8
 • Peas, green,
   canned		 1/2 cup 75 3.2 0.4 2.8
 • Peas, green,
   frozen		 1/2 cup 55 4.3 1.3 3.0
 • Pepper, fresh
   green		 1 c. chopped 30 1.7 0.7 1.0
 • Potato, sweet,
   canned		 1/3 cup 48 0.8 0.3 0.5
 • Potato, sweet,
   flesh only		 1/3 cup 50 2.7 1.2 1.5
 • Pumpkin, cooked 1 cup 50 1.2 0.4 0.8
 • Spinach, cooked 1/2 cup 21 1.6 0.5 1.1
 • Squash, yellow,
   frozen		 1/2 cup 45 0.7 0.3 0.4
 • Tomato, canned 1/2 cup 25 1.3 0.5 0.8
 • Tomato, fresh 1 med 26 1.0 0.1 0.9
 • Tomato sauce 1/3 cup 30 1.1 0.5 0.6
 • Turnip 1/2 cup 18 4.8 1.7 3.1
 • V-8 juice 1/2 cup 24 0.7 0.2 0.5
 • Zucchini, cooked 1/2 cup 15 1.2 0.5 0.7
   Legumes
  
 • Black beans,
   cooked		 1/2 cup 114 6.1 2.4 3.7
 • Black-eyed peas,
   canned		 1/2 cup 96 4.7 0.5 4.2
 • Broad beans,
   no pods		 1/2 cup 94 5.1 1.0 4.1
 • Butter beans 1/2 cup 88 6.9 2.7 4.2
 • Chick peas,
   cooked		 1/2 cup 135 4.3 1.3 3.0
 • Garbonzo, cooked 1/3 cup 90 2.8 0.3 2.5
 • Kidney beans,
   dk red		 1/2 cup 108 6.9 2.8 4.1
 • Kidney beans,
   light red		 1/2 cup 112 7.9 2.0 5.9
 • Lentils, cooked 1/2 cup 115 5.2 0.6 4.6
 • Lima beans,
   cooked		 1/2 cup 139 4.3 1.1 3.2
 • Mung beans,
   cooked		 1/2 cup 106 3.3 0.7 2.6
 • Navy beans,
   cooked		 1/2 cup 130 6.5 2.2 4.3
 • Pinto beans,
   canned		 1/2 cup 110 6.1 1.4 4.7
 • Pinto beans,
   cooked		 1/2 cup 155 5.9 1.9 4.0
 • Split peas, cooked 1/2 cup 134 3.1 1.1 2.0
 • White beans,
   Great Northern,
   cooked		 1/2 cup 125 7.2 2.2 5.0
 • White beans,
   Great Northern,
   canned		 1/2 cup 153 5.0 1.4 3.6
   Nuts and Seeds
  
 • Almonds 6 whole 42 0.6 0.1 0.5
 • Brazil nuts 1 tbsp 57 0.5 0.1 0.4
 • Coconut, dried 1 1/2 tbsp 40 1.5 0.1 1.4
 • Coconut, fresh 2 tbsp 35 1.1 0.1 1.0
 • Hazelnuts 1 tbsp 53 0.5 0.2 0.3
 • Peanut butter 1 tbsp 85 1.0 0.3 0.7
 • Peanuts, roasted 10 lrg 55 0.6 0.2 0.4
 • Sesame seeds 1 tbsp 55 0.8 0.2 0.6
 • Sunflower seeds 1 tbsp 50 0.5 0.2 0.3
 • Walnuts 2 whole 52 0.3 0.1 0.2
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