Food | Fiber, g/serving |
Fruits | |
Apple (with skin) | 3.5/1 medium-sized apple |
Apricot (fresh) | 1.8/3 apricots |
Banana | 2.5/1 banana |
Cantaloupe | 2.7/half edible portion |
Dates | 13.5/1 cup (chopped) |
Grapefruit | 1.6/half edible portion |
Grapes | 2.6/10 grapes |
Oranges | 2.6/1 orange |
Peach (with skin) | 2.1/1 peach |
Pear (with skin) | 4.6/1 pear |
Pineapple | 2.2/1 cup (diced) |
Prunes | 11.9/11 dried prunes |
Raisins | 2.2/packet |
Strawberries | 3.0/1 cup |
Juices | |
Apple | 0.74/1 cup |
Grapefruit | 1.0/1 cup |
Grape | 1.3/1 cup |
Orange | 1.0/1 cup |
Vegetables | |
Cooked | |
Asparagus | 1.5/7 spears |
Beans, string, green | 3.4/1 cup |
Broccoli | 5.0/1 stalk |
Brussels sprouts | 4.6/7-8 sprouts |
Cabbage | 2.9/1 cup (cooked) |
Carrots | 4.6/1 cup |
Cauliflower | 2.1/1 cup |
Peas | 7.2/1 cup (cooked) |
Potato (with skin) | 2.3/1 boiled |
Spinach | 4.1/1 cup (raw) |
Squash, summer | 3.4/1 cup (cooked, diced) |
Sweet potatoes | 2.7/1 baked |
Zucchini | 4.2/1 cup (cooked, diced) |
Raw | |
Cucumber | 0.2/6-8 slices with skin |
Lettuce | 2.0/1 wedge iceberg |
Mushrooms | 0.8/half cup (sliced) |
Onions | 1.3/1 cup |
Peppers, green | 1.0/1 pod |
Tomato | 1.8/1 tomato |
Spinach | 8.0/1 cup (chopped) |
Legumes | |
Baked beans | 18.6/1 cup |
Dried peas | 4.7/half cup (cooked) |
Kidney beans | 7.4/half cup (cooked) |
Lima beans | 2.6/half cup (cooked) |
Lentils | 1.9/half cup (cooked) |
Breads, pastas, and flours | |
Bagels | 1.1/half bagel |
Bran muffins | 6.3/muffin |
Cracked wheat | 4.1/slice |
Oatmeal | 5.3/1 cup |
Pumpernickel bread | 1.0/slice |
White bread | 0.55/slice |
Whole-wheat bread | 1.66/slice |
Pasta and rice cooked | |
Macaroni | 1.0/1 cup (cooked) |
Rice, brown | 2.4/1 cup (cooked) |
Rice, polished | 0.6/1 cup (cooked) |
Spaghetti (regular) | 1.0/1 cup (cooked) |
Flours and grains | |
Bran, oat | 8.3/oz |
Bran, wheat | 12.4/oz |
Rolled oats | 13.7/1 cup (cooked) |
Nuts | |
Almonds | 3.6/half cup (slivered) |
Peanuts | 11.7/1 cup |
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