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