Fiber

Fiber is the structural part of plant foods that can not be digested by humans. The total fiber of a food consists of two types: soluble fiber and insoluble fiber.

INSOLUBLE FIBER

  • Found in vegetables, wheat, and cereal
  • May be beneficial for:
    • Constipation
    • Prevention of colon cancer and diverticular disease
    • Slowing the absorption of glucose

SOLUBLE FIBER

  • Found in fruits, oats, barley, and legumes
  • May be beneficial for:
    • Lowering cholesterol
    • Slowing the absorption of glucose

A total fiber daily intake of at least 20-30 grams is recommended.

Fiber Content of Selected Foods
Grains
 
Total Fiber (g)
Soluble Fiber (g)
Bran, Wheat, dry
¼ cup
6
Trace
Barley, cooked
½ cup
4
1
Bulgur, cooked
½ cup
4
1
Spaghetti Noodles Whole Wheat
1 cup
4
1
Wheat Germ, Ready to eat
¼ cup
4
1
Cracked Wheat, cooked
½ cup
3
Trace
Multigrain, or Granola Bread
1 slice 
2
Trace
Rice, Brown, cooked
½ cup
2
Trace
Spaghetti Noodles
1 cup
2
1
Whole Wheat Bread
1 slice
2
Trace
White Bread
1 slice
1
Trace
       
Legumes and Nuts
 
Total Fiber (g)
Soluble Fiber (g)
Lentils, cooked
½ cup 
8
1
Lima Beans
½ cup
7
3
Beans, baked
½ cup
6
3
Kidney Beans
½ cup
6
3
Navy Beans
½ cup
6
2
Pigeon peas, cooked
½ cup
6
1
Green Peas, cooked
½ cup
4
1
Peanuts, dry roasted
¼ cup
3
1
Walnuts
¼ cup
2
Trace
Filberts, raw
10 nuts
1
Trace
       
Fruits
 
Total Fiber (g)
Soluble Fiber (g)
Pear, fresh
1 large
5
3
Apple, fresh
1 medium
4
1
Blueberries, fresh
1 cup
4
Trace
Plum, fresh
5 small
4
2
Strawberries, fresh
1 cup
4
1
Apricot, fresh
3 fruits
3
1
Banana, fresh
1 medium
3
1
Orange, fresh
1 medium
3
1
Apricot, dried
5 half
2
1
Cherries, fresh
10 fruits
2
Trace
Dates
3 fruits
2
Trace
Peach, fresh
1 medium
2
1
Prune, dried
3 fruits
2
1
Raisins,
¼ cup
2
Trace
Cantaloupe
¼ medium
1
Trace
Grapefruit
½ medium
1
1
Grapes, fresh, without seeds
20 fruits
1
Trace
Pineapple, fresh
½ cup
1
Trace
       
Vegetables
 
Total Fiber (g)
Soluble Fiber (g)
Parsnips, cooked
½ cup
4
2
Carrots, cooked
½ cup
3
1
Brussels sprouts, cooked
½ cup
3
2
Potato, baked with skin
1 medium
3
1
Spinach, cooked
½ cup
3
1
Squash, Winter, cooked
½ cup
3
2
Beans, string
½ cup
2
1
Cabbage, cooked
½ cup
2
1
Cauliflower, cooked
½ cup
2
Trace
Corn, cooked
½ cup
2
Trace
Sweet potato, baked
½ medium
2
1
Turnip, cooked
½ cup
2
1
Broccoli, cooked
½ cup
1
1
Kale, cooked
½ cup
1
1
Squash, Summer, cooked
½ cup
1
Trace
Tomato, raw
1 medium
1
Trace
Zucchini, cooked
½ cup
1
1
       
Cereals
 
Total Fiber (g)
Soluble Fiber (g)
Fiber One
½ cup
14
1
All-bran
2/3 cup
13
1
All-bran with extra fiber
½ cup
13
1
100% Bran
½ cup
12
1
Bran Buds
1/3 cup
12
3
Raisin Bran
¾ cup
6
1
Bran Flakes, without Raisins
¾ cup
5
Trace
Complete Bran Flakes
¾ cup
5
Trace
Wheat Chex
2/3 cup
5
1
Bran Chex, Multi
2/3 cup
4
Trace
Grape-Nuts Flakes
1 cup
4
1
Nutri-Grain-Golden Wheat
¾ cup
4
Trace
Oatmeal
1 cup
4
2
Total
1 cup
4
1
Cheerios
1 ¼ cup
4
1
Original Frosted Mini-Wheats
4 large pieces
4
1
Basic 4
¾ cup
3
1
Complete Oat Bran Flakes
2/3 cup
3
1
Cracklin’ Oat Bran
1/3 cup
3
Trace
Mueslix, Raisin, Almond, Dates
½ cup
3
1
Shredded Wheat
2/3 cup
3
Trace
Granola, low fat with raisins
½ cup
3
1
Grape-Nuts
¼ cup
2
Trace
Heartland Granola
¼ cup
2
1
Just Right Fruit and Nut
¾ cup
2
Trace
Smart Start
1 cup
2
Trace
Wheaties
1 cup
2
1
Corn Flakes
1 ¼ cup
1
Trace
Smacks
¾ cup
1
Trace
Special K
1 1/3 cups
1
Trace
 

**Amounts are rounded to the nearest whole number, with values less than 0.5 g given as “trace”

Source: Minnesota Nutrient Data Base 4.04, Tufts University School of Medicine, Boston, MA
Revised 3/02


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