Appendix A: High-fiber foods
The table below14 lists the dietary fiber content of certain foods and their serving sizes.
| HIGH FIBER FOODS | | Food | Serving Size | Dietary Fiber
(in grams) | Food | Serving Size | Dietary Fiber
(in grams) | | Grain and Cereal Products | Beans | | Bulgur, cooked | 1 cup | 8.0 | Baked beans (Plain)
Black beans
Lentils
Lima beans (Canned)
Kidney beans (Red)
Pinto beans
White beans
Chickpeas
Peas (Split)
Refried beans (Canned) | 1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
| 13.0
15.0
16.0
12.0
13.0
15.0
13.0
12.0
16.0
13.0
| | Bagel (Plain) | 4 inch Diameter | 2.0 | Cracked wheat
Wheat
White
Whole wheat
Brown rice (Cooked)
| 1 slice
1 slice
1 slice
1 slice
1 cup | 1.0
1.0
1.0
2.0
4.0
| Bran (with Raisins)
Bran
Wheat bran
Corn flakes (Plain)
English muffin (Plain)
Instant oatmeal (Plain)
| 1 cup
1/2 cup
3/4 cup
1 cup
1 muffin
1 packet | 7.0
10.0
5.0
1.0
2.0
3.0
| Nuts | Almonds, Hazelnuts, Pecans, Pistachios
Roasted peanuts
Macadamias,Walnuts
Chestnuts (Roasted)
Peanut butter
| 1 oz.
1 oz.
1 oz.
1 cup
1 TBSP
| 3.0
2.0
2.0
7.0
1.0
| Blueberry muffin
Corn muffin
Oat bran muffin
Wheat bran muffin (with raisins)
Popcorn (Air-popped)
Whole wheat spaghetti (Cooked)
| 1 muffin
1 muffin
1 muffin
1 muffin
1 cup
1 cup
| 1.0
2.0
3.0
1.0
1.0
6.0
| Fruits
Avocado (Raw)
Raspberries (Raw)
Mango (Raw)
Pear (with Skin)
Strawberries (Raw)
Apple (with Skin)
Peach (with Skin)
Banana
Plantain
Prunes (Dried)
Raisins (Seedless)
|
1 cup
1 cup
1 med.
1 cup
1 cup
1 med.
1 med.
1 banana
1 med.
5 prunes
1 cup
|
1.0-2.0
8.0
3.0
4.0
4.0
4.0
3.0
3.0
4.0
3.0
6.0
| | Vegetables | Sweet corn (Canned)
Potato (Baked with Skin)
Potato (Baked, no Skin)
Broccoli (Raw)
Carrots (Cooked)
Brussels Sprouts (Cooked)
Eggplant (Cooked)
Collard greens (Cooked)
| 1 med.
1 med.
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
| 4.0
4.0
2.0
3.0
5.0
4.0
2.0
15.0
| |
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