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