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Fiber Contents

Fiber is the indigestible portion of plant foods that carries an array of health benefits to the consumer.  Fiber can help keep bowels moving normally, promote satiety and weight loss, decrease cholesterol, and decrease blood sugar.  The average American consumes only 14 grams of fiber daily, despite the recommended levels being 25-35 grams per day.  Below is the fiber content of common foods to help you reach the goal of 25-35 grams daily.

Type of Food

Quantity of Food

Fiber content (grams)

Apples

1 medium

3.3

Applesauce

1 cup

2.9

Asparagus

4 spears

1.2

Barley, cooked

1 cup

6

Baked beans

1 cup

10.4

Black beans

1 cup

15

Blackberries, raw

1 cup

7.6

Blueberries, raw

1 cup

3.5

Bread, white

1 slice

0.6

Bread, whole wheat

1 slice

1.9

Carrots, raw

1 cup

3.1

Cereal, All Bran

½ cup

8.8

Cereal, Cornflakes

1 cup

0.7

Cereal, Rice Krispies

1¼ cup

0.3

Oatmeal

1 cup

4

Crackers, saltines

4 crackers

0.4

Croissant

1

1.5

Fruit cocktail

1 cup

2.4

Lentils

1 cup

15.6

Lettuce, iceberg

1 cup

0.7

Pistachios

1 oz (47 nuts)

2.9

Almonds

1 oz (24 nuts)

3.5

Orange

1 medium

3.1

Pear, raw

1 medium

5.1

Banana

1

3.1

Prunes

5

3

Baked potato

1

2.3

Mashed potatoes

1 cup

1.7

Raspberries

1 cup

11

Sunflower seeds

¼ cup

2.9

Spaghetti, whole wheat

1 cup

6.3

Spaghetti, enriched

1 cup

2.5

Spinach, raw

1 cup

0.7

http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20a291.pdf 

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