Fiber Content of Selected Food

Transcription

1 Fiber Content of Selected Food CEREALS 1 gram fiber or less per serving Cap t n Crunch Corn Flakes Cream of What 1 oz Crispix Heartland Natural Honey Graham O s Malt O Meal Product 19 Puffed wheat Rice Krispies Special K Wheaties, Honey Nut 100% Natural, all varieties Basic 4 Cheerios Clusters Crispy Wheat & Raisins Granola, low fat with raisins Grist Mill Life Oat Squares Oatmeal Crisp Oatmeal, dry Total 3 to 4 grams fiber per serving Frosted Mini-Wheats Granola, no raisins, coconut Grape-Nuts Cereals Grape-Nuts Flakes 7/8 cup Great Grains Honey Bran 7/8 cup Most Müeslix Nutri-grain Oat bran, dry Oatmeal, cooked Post Toasties Ralston, cooked Shredding Wheat 1 biscuit Wheat Chex Wheat germ 3 tbsp. Wheaties, whole grain CEREAL (Continued) 4 grams fiber per serving

2 40% Bran Cracklin Bran Multi Bran Chex Oat Bran, cooked Shredded Wheat & Bran 5 grams fiber per serving Bran Flakes Corn bran Fruit & Fiber Multigrain Oatmeal Raisin Bran, Kellogg s 6 or more grams of fiber per serving Raisin Bran, Post 6 grams Bran Buds 8 grams 13 cup 100% Bran 9 gram All Bran 9 grams Fiber One 13 grams GRAINS AND STARCHES Bagel ½ bagel Biscuit 1 biscuit Bread Sticks 2 sticks Cornmeal French bread Graham crackers 2 squares Macaroni cooked Pita bread ½ pocket Saltines 6 Spaghetti cooked Tortilla, Flour 1 White bread White flour White rice cooked Wild rice cooked 1 to 2 grams fiber per serving Bran bread Brown rice cooked Corn bread 2 inch cube Corn chips Hamburger bun ½ Raisin bread Rye bread Taco Shell 2 Tortilla, corn 1 Whole wheat bread 1slice GRAINS AND STARCHES (Continued) Bran muffin

3 Cracked wheat bread Mixed grain bread Oatmeal bread Pumpernickel bread Whole wheat crackers 4 Whole wheat flour Whole wheat noodles cooked 3 to 4 grams fiber per serving Popcorn 3 cups cooked Rye Krisp ½ oz. Unprocessed bran FRUITS Fruit juice, any kind Honeydew Madarin Oranges Watermelon 1 to 2 grams fiber per serving Apricots, canned 4 halves Avacado 1/8 Blueberries, fresh Cantaloupe Cherries, canned Cherries, fresh 12 Currants Dates, dried 2.5 medium Grapefruit, fresh ½ Grapes, fresh 15 Kiwi, flesh only 1 large Nectarine Pineapple, canned Pineapple, fresh Prunes, dried 3 medium Prunes, stewed Raisin Tangerine 2 grams fiber per serving Applesauce Apricots, dried 7 halves Banana Figs, dried 1.5 figs Fruit Cocktail Orange, flesh only Peach, fresh Peaches, canned Pear, canned Plum, fresh 2 medium FRUIT (Continued) 3 grams fiber per serving Apple, no skin

4 Mango, flesh only ½ small Raspberries, fresh Strawberries, fresh 4 grams fiber per serving Apple, with skin Apricots, fresh with skin 4 Pear, fresh VEGETABLES Celery, fresh chopped Cucumber, fresh Lettuce, Iceberg Radishes 10 V-8 Juice Yellow squash, frozen 1 to 2 grams fiber per serving Asparagus, cooked Bean sprouts, fresh Beets, cooked Cabbage, fresh Carrots, canned Cauliflower, cooked Dill pickle French fried potatoes 10 medium Green beans, canned Green pepper, fresh chopped Mushrooms, fresh Olives, canned 10 small 2 grams fiber per serving Onion, fresh 1/2 cup Pumpkin, fresh cooked Snow peas, fresh cooked Spinach, raw Sweet potato, canned Tomato sauce Tomato, canned Tomato, fresh Zucchini, cooked Broccoli, cooked Cabbage, red, cooked Carrots, cooked Carrots, fresh 1, 7-1/2 inch Corn, canned Eggplant Green beans, French style Kale, frozen VEGETABLES (Continued) Onion, cooked chopped

5 Potatoes, without skin Spinach, cooked Sweet potato, fresh, cooked 3 or more grams fiber per serving Brussels sprouts 4 grams Peas, green, canned 3 grams Peas, green, frozen 4 grams Potato, with skin 4 grams Turnip, cooked 5 grams LEGUMES, DRIED BEANS 3 or more grams fiber per serving Baked Beans 6 grams Butter Beans 7 grams Garbanzo Beans 3 grams Kidney beans 6 grams Lentils 4 grams Lima beans 4 grams Mung beans 3 grams Navy beans 6 grams Pinto beans 6 grams Split peas 3 grams White beans 5 grams NUTS, SEEDS 1 gram fiber per serving Almonds 10 Brazil nuts Coconut, dried Coconut, fresh Filberts 10 Peanut butter, any style Peanuts 16 Sesame seeds Sunflower seeds Walnuts 6 whole