™
Fiber Content Chart. Fiber, Do you eat enough?
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Food
Serving size
(g) Fiber |
Food Serving
size (g) Fiber |
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|
|
Cereal |
Vegetables |
|
Raisin Bran 1 cup 7.0 |
Potato 1 medium
2.0 |
|
All-Bran ½ cup 10.0 |
Carrot 1 medium
2.0 |
|
Grape-Nuts ½ cup 5.0 |
Peas, frozen 2/3
cup 4.0 |
|
All-Bran w/Extra Fiber ½ cup
15.0 |
Broccoli ½ cup
2.0 |
|
Oatmeal ½ cup 4.0 |
Corn ½ cup
2.0 |
|
Kashi /Go Lean -whole grains & sesame
3/4 cup 10.0 |
Spinach, canned
½ cup
2.0 |
|
Kashi/Go Lean-Crunch 1
cup 8.0 |
Turnip greens, canned ½ cup
2.0 |
|
Cheerios 1 cup
3.0 |
Mixed Vegetables, frozen 2/3
cup 3.0 |
|
Lucky Charms 1 cup 1.0 |
Green Beans, canned ½ cup 2.0 |
| Low
Fat Granola 2/3 cup 3.0 |
|
|
Shredded Wheat 2 biscuits 6.0 |
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Fruit |
Beans |
|
Apple, with peel 1 medium 3.0 |
Black eyed peas, canned ½
cup 4.0 |
|
Applesauce ½ cup 1.0 |
Butter Beans, canned ½
cup 5.0 |
|
Sliced Peaches, canned ½ cup 1.0 |
Baked beans, canned ½
cup 6.0 |
|
Strawberries, fresh 1 cup 4.0 |
Red
Kidney beans, canned ½
cup 6.0 |
|
Orange 1 medium 3.0 |
Chickpeas, canned ½
cup 7.0 |
|
Dates 9
medium 3.0 |
Lentils, cooked ½ cup 5.2 |
|
Dates, chopped 1/4 cup
4.0 |
|
|
Banana 1 medium
4.0 |
Juice |
|
Blueberries 1 cup 3.9 |
Prune Juice 8 0z.
3.0 |
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|
|
Bread |
To prevent the gas and bloating that can be
associated with fiber; increase your fiber intake gradually. Drink plenty of
water. Eight – 8 oz. glasses per day.
This fiber content chart may not be exact; while checking various foodstuff for this
chart we found that fiber amount stated on nutrition labels varied,
comparing various brands.
Most Americans don’t consume the recommended
20 –35 grams of fiber per day. Many Americans average about 15 grams. Try to
Eat 1 gram of Fiber for every 100 calories.
Source: American Dietetic Association
If you are trying to lose weight your
calorie consumption will be less than usual but try and incorporate as much
fiber in your diet as possible.
Eat Fiber, for the health of it!
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2001-2007. Lowfat Weekly.
All Rights Reserved. |
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Wheat, Light 2 slices 5.0 |
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Wheat, Whole 1 slice 2.0 |
|
English Muffin 1 whole 2.0 |
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Rye 1 slice 3.0 |
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Whole Grain 1 slice 3.0 |
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Raisin Bagel 1 whole 2.0 |
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Flour Tortilla 1 Tortilla < 1.0 |
|
White 1 slice <
1.0 |
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Pumpernickel 1 slice 2.0 |