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Dietary Fiber Food Sources
Dietary fiber is found only in plant foods (grains fruits vegetables dried beans and nuts). It is not found in animal and dairy products.
Cooking and freezing does not affect the amount of fiber. Drying and grinding may destroy the water holding quality of fiber.
Removal of seeds, hulls, peel reduce the amount of fiber
Food |
Serving size |
Amount (g) |
Breads Cereals Grains |
||
| White bread | 1 slice | 0.6 |
| Whole grain bread | 1 slice | 1.7 |
| Whole Grain Roti | 1 small | 1.7 |
| Corn Flakes | 1 cup | 0.7 |
| Shredded Wheat | 2 biscuits | 5.5 |
| Oatmeal, cooked | 1 cup | 4.0 |
| Rice, brown, cooked | 1 cup | 3.5 |
| Rice, white, cooked | 1/3 cup | 0.6 |
Vegetables |
||
| Beans, green, cooked | 1 cup | 4.0 |
| Beets, canned | 1 cup | 2.9 |
| Broccoli Steamed | 1 Cup | 4.68 |
| Broccoli, raw | 1 cup | 2.3 |
| Cabbage (Band Gobi) , raw | 1 cup | 1.6 |
| Cabbage (Band Gobi) Boiled | 1 Cup | 3.45 |
| Carrots, raw | 1 cup | 3.1 |
| Cauliflower, raw | 1 cup | 2.5 |
| Cauliflower Boiled | 1 Cup | 3.35 |
| Celery, raw | 1 cup | 1.9 |
| Corn, yellow, cooked | 1 cup | 3.9 |
| Cucumber Raw | 1 Cup | 0.83 |
| Eggplant Boiled | 1 Cup | 2.48 |
| Lettuce, romaine, raw | 1 cup | 1.2 |
| Lettuce, iceberg, raw | 1 cup | 0.7 |
| Mustard Greens Boiled | 1 Cup | 2.8 |
| Onion Raw | 1 Cup | 2.88 |
| Okra Cooked | 1 Cup | 5.2 |
| Peas, boiled | 1 cup | 4.5 |
| Potato Baked with skin | 1 Cup | 2.93 |
| Pumpkin Cooked | 1 Cup | 7.2 |
| Spinach Boiled | 1 Cup | 4.32 |
| Summer squash (Tori) | 1 Cup | 2.52 |
| Sweet potato, cooked without skin | 1/2 potato | 3.9 |
| Tomato, red, ripe | 1 tomato | 1.5 |
| Winter squash, cooked | 1 cup | 5.7 |
| Zucchini squash | 1/2 cup | n/a |
Beans and Lentils |
||
| Black Beans Cooked | 1 Cup | 14.96 |
| Brown Rice Cooked | 3/4 Cup | 1.4 |
| Cowpeas cooked | 1 Cup | 11.2 |
| White Rice cooked | 3/4 Cup | 0.2 |
| Whole-grain Wheat Roti | 1 Each | 2.1 |
| Flax Seeds (Alsi) | 2 Tablespoons | 5.41 |
| Garbanzo beans Cooked | 1 Cup | 12.46 |
| Kidney Beans Cooked | 1 Cup | 11.33 |
| Lentils Boiled | 1 Cup | 15.64 |
| Pinto beans cooked | 1 Cup | 14.71 |
| Split peas Boiled | 1 Cup | 16.27 |
| Soybean Cooked | 1 Cup | 10.32 |
Fruits |
||
| Apple with skin | 1 large | 3.3 |
| Apricots | 1 | 0.7 |
| Banana | 1 | 3.1 |
| Blackberries | 1 cup | 7.6 |
| Cantaloupe | 1 Cup | 1.28 |
| Dates | 5 | 3.3 |
| Figs dried | 1/4 Cup | 3.7 |
| Grapes | 10 | n/a |
| Grapefruit, pink and red | 1/2 | 2.0 |
| Grapefruit, white | 1/2 | 1.3 |
| Guava medium | 1 Each | 3.0 |
| Melon, cantaloupe | 1 cup | 1.4 |
| Nectarine | 1 | 2.3 |
| Orange | 1 small | 3.1 |
| Peach | 1 | 1.5 |
| Pear | 1 medium | 5.1 |
| Pineapple | 1 cup | 2.2 |
| Plums | 1 small | 0.9 |
| Prunes, dried | 5 | 3.0 |
| Raisins | 1 cup | 5.4 |
| Strawberries | 1 cup | 3.3 |
Nuts |
||
| Almonds raw (24) | 1 oz | 3.3 |
| Flaxseeds | 1 Tablespoon | 0.9 |
| Peanuts, dry roasted (approx. 28) | 1 oz. | 2.3 |
| Sunflower seeds | 1 Tablespoon | 1 |
| Walnuts, English (14 halves) | 1 oz. | 1.9 |