| FOODbc | STANDARD PORTIONd |
CALORIES | FIBER (g) |
||
|---|---|---|---|---|---|
| Grains | |||||
| Ready-to-eat cereal, high fiber, unsweetened (e.g., bran) | 1/2 cup | 62 | 14.0 | ||
| Ready-to-eat cereal, whole grain kernels | 1/2 cup | 209 | 7.5 | ||
| Ready-to-eat cereal, wheat, shredded | 1 cup | 172 | 6.2 | ||
| Popcorn | 3 cups | 169 | 5.8 | ||
| Ready-to-eat cereal, bran flakes | 3/4 cup | 98 | 5.5 | ||
| Bulgur, cooked | 1/2 cup | 76 | 4.1 | ||
| Spelt, cooked | 1/2 cup | 123 | 3.8 | ||
| Teff, cooked | 1/2 cup | 128 | 3.6 | ||
| Barley, pearled, cooked | 1/2 cup | 97 | 3.0 | ||
| Ready-to-eat cereal, toasted oat | 1 cup | 111 | 3.0 | ||
| Oat bran | 1/2 cup | 44 | 2.9 | ||
| Crackers, whole wheat | 1 ounce | 122 | 2.9 | ||
| Chapati or roti, whole wheat | 1 ounce | 85 | 2.8 | ||
| Tortillas, whole wheat | 1 ounce | 88 | 2.8 | ||
| Vegetables | |||||
| Lima beans (white), cooked* | 1 cup | 216 | 13.2 | ||
| Artichoke, cooked | 1 cup | 89 | 9.6 | ||
| Navy beans, cooked* | 1/2 cup | 128 | 9.6 | ||
| Small white beans, cooked* | 1/2 cup | 127 | 9.3 | ||
| Yellow beans, cooked* | 1/2 cup | 128 | 9.2 | ||
| Green peas, cooked | 1 cup | 134 | 8.8 | ||
| Adzuki beans, cooked* | 1/2 cup | 147 | 8.4 | ||
| French beans, cooked* | 1/2 cup | 114 | 8.3 | ||
| Split peas, cooked* | 1/2 cup | 116 | 8.2 | ||
| Breadfruit, cooked | 1 cup | 170 | 8.0 | ||
| Lentils, cooked* | 1/2 cup | 115 | 7.8 | ||
| Lupini beans, cooked* | 1/2 cup | 115 | 7.8 | ||
| Mung beans, cooked* | 1/2 cup | 106 | 7.7 | ||
| Black turtle beans, cooked* | 1/2 cup | 120 | 7.7 | ||
| Pinto beans, cooked* | 1/2 cup | 123 | 7.7 | ||
| Cranberry (roman) beans, cooked* | 1/2 cup | 121 | 7.6 | ||
| Black beans, cooked* | 1/2 cup | 114 | 7.5 | ||
| Fufu, cooked | 1 cup | 398 | 7.4 | ||
| Pumpkin, canned | 1 cup | 83 | 7.1 | ||
| Taro root (dasheen or yautia), cooked | 1 cup | 187 | 6.7 | ||
| Brussels sprouts, cooked | 1 cup | 65 | 6.4 | ||
| Chickpeas (garbanzo beans), cooked* | 1/2 cup | 135 | 6.3 | ||
| Sweet potato, cooked | 1 cup | 190 | 6.3 | ||
| Great northern beans, cooked* | 1/2 cup | 105 | 6.2 | ||
| Parsnips, cooked | 1 cup | 110 | 6.2 | ||
| Nettles, cooked | 1 cup | 37 | 6.1 | ||
| Jicama, raw | 1 cup | 46 | 5.9 | ||
| Winter squash, cooked | 1 cup | 76 | 5.7 | ||
| Pigeon peas, cooked* | 1/2 cup | 102 | 5.7 | ||
| Kidney beans, cooked* | 1/2 cup | 113 | 5.7 | ||
| White beans, cooked* | 1/2 cup | 125 | 5.7 | ||
| Black-eyed peas, dried and cooked* | 1/2 cup | 99 | 5.6 | ||
| Cowpeas, dried and cooked* | 1/2 cup | 99 | 5.6 | ||
| Yam, cooked | 1 cup | 158 | 5.3 | ||
| Broccoli, cooked | 1 cup | 54 | 5.2 | ||
| Tree fern, cooked | 1 cup | 56 | 5.2 | ||
| Luffa gourd, cooked | 1 cup | 100 | 5.2 | ||
| Soybeans, cooked* | 1/2 cup | 148 | 5.2 | ||
| Turnip greens, cooked | 1 cup | 29 | 5.0 | ||
| Drumstick pods (moringa), cooked | 1 cup | 42 | 5.0 | ||
| Avocado | 1/2 cup | 120 | 5.0 | ||
| Cauliflower, cooked | 1 cup | 34 | 4.9 | ||
| Kohlrabi, raw | 1 cup | 36 | 4.9 | ||
| Carrots, cooked | 1 cup | 54 | 4.8 | ||
| Collard greens, cooked | 1 cup | 63 | 4.8 | ||
| Kale, cooked | 1 cup | 43 | 4.7 | ||
| Fava beans, cooked* | 1/2 cup | 94 | 4.6 | ||
| Chayote (mirliton), cooked | 1 cup | 38 | 4.5 | ||
| Snow peas, cooked | 1 cup | 67 | 4.5 | ||
| Pink beans, cooked* | 1/2 cup | 126 | 4.5 | ||
| Spinach, cooked | 1 cup | 41 | 4.3 | ||
| Escarole, cooked | 1 cup | 22 | 4.2 | ||
| Beet greens, cooked | 1 cup | 39 | 4.2 | ||
| Salsify, cooked | 1 cup | 92 | 4.2 | ||
| Cabbage, savoy, cooked | 1 cup | 35 | 4.1 | ||
| Cabbage, red, cooked | 1 cup | 41 | 4.1 | ||
| Wax beans, snap, cooked | 1 cup | 44 | 4.1 | ||
| Edamame, cooked* | 1/2 cup | 94 | 4.1 | ||
| Okra, cooked | 1 cup | 36 | 4.0 | ||
| Green beans, snap, cooked | 1 cup | 44 | 4.0 | ||
| Hominy, canned | 1 cup | 115 | 4.0 | ||
| Corn, cooked | 1 cup | 134 | 4.0 | ||
| Potato, baked, with skin | 1 medium | 161 | 3.9 | ||
| Lambsquarters, cooked | 1 cup | 58 | 3.8 | ||
| Lotus root, cooked | 1 cup | 108 | 3.8 | ||
| Swiss chard, cooked | 1 cup | 35 | 3.7 | ||
| Mustard spinach, cooked | 1 cup | 29 | 3.6 | ||
| Carrots, raw | 1 cup | 52 | 3.6 | ||
| Hearts of palm, canned | 1 cup | 41 | 3.5 | ||
| Mushrooms, cooked | 1 cup | 44 | 3.4 | ||
| Bamboo shoots, raw | 1 cup | 41 | 3.3 | ||
| Yardlong beans, cooked* | 1/2 cup | 101 | 3.3 | ||
| Turnip, cooked | 1 cup | 34 | 3.1 | ||
| Red bell pepper, raw | 1 cup | 39 | 3.1 | ||
| Rutabaga, cooked | 1 cup | 51 | 3.1 | ||
| Plantains, cooked | 1 cup | 215 | 3.1 | ||
| Nopales, cooked | 1 cup | 22 | 3.0 | ||
| Dandelion greens, cooked | 1 cup | 35 | 3.0 | ||
| Cassava (yuca), cooked | 1 cup | 267 | 3.0 | ||
| Asparagus, cooked | 1 cup | 32 | 2.9 | ||
| Taro leaves, cooked | 1 cup | 35 | 2.9 | ||
| Onions, cooked | 1 cup | 92 | 2.9 | ||
| Cabbage, cooked | 1 cup | 34 | 2.8 | ||
| Mustard greens, cooked | 1 cup | 36 | 2.8 | ||
| Beets, cooked | 1 cup | 49 | 2.8 | ||
| Celeriac, raw | 1 cup | 66 | 2.8 | ||
| Fruits | |||||
| Sapote or Sapodilla | 1 cup | 217 | 9.5 | ||
| Guava | 1 cup | 112 | 8.9 | ||
| Nance | 1 cup | 82 | 8.4 | ||
| Raspberries | 1 cup | 64 | 8.0 | ||
| Loganberries | 1 cup | 81 | 7.8 | ||
| Blackberries | 1 cup | 62 | 7.6 | ||
| Soursop | 1 cup | 148 | 7.4 | ||
| Boysenberries | 1 cup | 66 | 7.0 | ||
| Gooseberries | 1 cup | 66 | 6.5 | ||
| Pear, Asian | 1 medium | 75 | 6.5 | ||
| Blueberries, wild | 1 cup | 80 | 6.2 | ||
| Passion fruit | 1/4 cup | 57 | 6.1 | ||
| Persimmon | 1 fruit | 118 | 6.0 | ||
| Pear | 1 medium | 103 | 5.5 | ||
| Kiwifruit | 1 cup | 110 | 5.4 | ||
| Grapefruit | 1 fruit | 130 | 5.0 | ||
| Apple, with skin | 1 medium | 104 | 4.8 | ||
| Cherimoya | 1 cup | 120 | 4.8 | ||
| Durian | 1/2 cup | 179 | 4.6 | ||
| Starfruit | 1 cup | 41 | 3.7 | ||
| Orange | 1 medium | 73 | 3.7 | ||
| Figs, dried | 1/4 cup | 93 | 3.7 | ||
| Blueberries | 1 cup | 84 | 3.6 | ||
| Pomegranate seeds | 1/2 cup | 72 | 3.5 | ||
| Mandarin orange | 1 cup | 103 | 3.5 | ||
| Tangerine (tangelo) | 1 cup | 103 | 3.5 | ||
| Pears, dried | 1/4 cup | 118 | 3.4 | ||
| Peaches, dried | 1/4 cup | 96 | 3.3 | ||
| Banana | 1 medium | 112 | 3.2 | ||
| Apricots | 1 cup | 74 | 3.1 | ||
| Prunes or dried plum | 1/4 cup | 105 | 3.1 | ||
| Strawberries | 1 cup | 49 | 3.0 | ||
| Dates | 1/4 cup | 104 | 3.0 | ||
| Blueberries, dried | 1/4 cup | 127 | 3.0 | ||
| Cherries | 1 cup | 87 | 2.9 | ||
| Protein Foods | |||||
| Wocas, yellow pond lily seeds | 1 ounce | 102 | 5.4 | ||
| Pumpkin seeds, whole | 1 ounce | 126 | 5.2 | ||
| Chia seeds | 1 Tbsp | 58 | 4.1 | ||
| Almonds | 1 ounce | 164 | 3.5 | ||
| Chestnuts | 1 ounce | 106 | 3.3 | ||
| Sunflower seeds | 1 ounce | 165 | 3.1 | ||
| Pine nuts | 1 ounce | 178 | 3.0 | ||
| Pistachio nuts | 1 ounce | 162 | 2.9 | ||
| Flax seeds | 1 Tbsp | 55 | 2.8 | ||
| Hazelnuts (filberts) | 1 ounce | 178 | 2.8 | ||
| Other Sources | |||||
| Coconut | 1 ounce | 187 | 4.6 | ||