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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