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HealthSheets™

Pelvic Wellness Program

Fiber Table — Grams of Fiber in Food

 

For additional information on fiber content in foods, go to www.caloriecounts.com

 

Food Products

Serving Size

Grams of Fiber/serving

Breads

 

 

Whole Wheat

1 slice

2.11

White

1 slice

0.5

Rye

1 slice

1.72

Cereals

 

 

Oat Bran

1 oz.

4.06

Wheat Bran

1 oz.

10.0

All Bran

½ cup

6.0

Optimum

1 cup

10.0

Whole Wheat Total

1 cup

3.0

Fiber One

½ cup

13.0

Shredded Wheat

1oz.

2.64

Corn Flakes

1 oz.

0.45

Cheerio’s

1 1/3 cup

2.0

Oatmeal

1 oz.

2.5

Rice

 

 

Brown

½ cup

5.27

White

½ cup

1.42

Spaghetti

2 oz.

2.56

 

Vegetables (cooked)

 

 

Broccoli

½ cup

2.58

Brussels sprouts

½ cup

2.0

Cauliflower

½ cup

2.6

Carrots

½ cup

3.2

Corn

½ cup

3.03

Eggplant

½ cup

0.96

Green peas

½ cup

3.36

Lettuce (raw)

½ cup

0.24

Baked potato w/skin

½ cup

2.97

Spinach

½ cup

2.07

Squash

½ cup

2.87

Tomato (raw)

½ cup

1.17

Zucchini

½ cup

1.26

Beans

 

 

Green (canned)

½ cup

1.89

Kidney

½ cup

5.48

Lima

½ cup

4.25

Pinto

½ cup

5.93

Fresh fruits

 

 

Apple (with peel)

1 medium

2.76

Apricots

1 cup

3.13

Banana

1 medium

2.19

Black/Boysenberries

1 cup

7.2

Grapefruit

1 medium

3.61

Grapes

1 cup

1.12

Nectarine

1 medium

2.2

Orange

1 medium

3.14

Pear (with peel)

1 medium

4.32

Prunes

3

3.5

Raspberries

1 cup

7.5

Strawberries

1 cup

3.87

Watermelon

1 slice

1.93