Cereals |
Portion |
Soluble
|
Insoluble Fiber (g) |
Total
|
Legumes |
Port. |
Soluble Fibers (g) |
Insoluble Fibers (g) |
Total Fiber (g) |
Kellogg All Bran |
1/2 cup |
1.0 |
12.8 |
13.8 |
Black Beans |
1/2 Cup |
2.4 |
3.7 |
6.1 |
Kellogg's Bran Buds |
1/3 cup |
3.0 |
7.0 |
10.0 |
Butter Beans |
1/2 Cup |
2.7 |
4.2 |
6.9 |
Kellogg's 40% Bran Flakes |
2/3 cup |
0.4 |
3.9 |
4.3 |
Kidney Beans |
1/2 Cup |
2.8 |
4.1 |
6.9 |
Kellogg's Raisin Bran |
1 cup |
1.2 |
5.9 |
7.1 |
Lentils |
1/2 Cup |
0.6 |
4.6 |
5.2 |
Post Grape Nuts |
1/4 cup |
0.8 |
2.0 |
2.8 |
Mung Beans |
1/2 Cup |
0.7 |
2.6 |
3.3 |
Quaker Oat Bran Cooked |
1 cup |
3.0 |
2.3 |
5.3 |
Navy Beans |
1/2 Cup |
2.2 |
4.3 |
6.5 |
Quaker Oat Bran Cereal |
1/4 cup |
3.0 |
1.8 |
4.8 |
Pinto Beans |
1/2 Cup |
1.9 |
4.0 |
5.9 |
Quaker Oatmeal cooked |
1 cup |
1.7 |
2.7 |
4.4 |
Grain Products |
Portion |
Soluble
|
Insoluble Fiber (g) |
Total
|
Vegetables |
Port. |
Soluble Fibers (g) |
Insoluble Fibers (g) |
Total Fiber (g) |
| Barley, pearl | 3/4 Cup | 1.8 | 2.7 | 4.5 | Artichoke | 1 med | 2.2 | 4.3 | 6.5 |
| Brown Rice Long Grain | 1/2 cup | 0.2 | 1.6 | 1.8 | Broccoli Chopped Cooked | 1/2 cup | 1.2 | 1.2 | 2.4 |
| Bulgur | 1/2 cup | 0.7 | 3.4 | 4.1 | Brussels Sprouts, Fresh or Frozen | 1/2 cup | 2.0 | 1.8 | 3.8 |
| Rye Flour | 21/2 Tbsp. | 0.8 | 1.8 | 2.6 | Carrots, sliced Cooked | 1/2 cup | 1.1 | 0.9 | 2.0 |
| Wheat Germ | 41/2 Tbsp. | 1.0 | 4.2 | 5.2 | Celery Root | 1/2 cup | 1.9 | 1.2 | 3.1 |
| Whole Wheat Macaroni | 1/2 cup | 0.4 | 1.7 | 2.1 | Parsnips, Sliced | 1/2 cup | 1.8 | 1.5 | 3.3 |
| Whole Wheat Spaghetti | 1/2 cup | 0.6 | 2.1 | 2.7 | Sweet Potatoes, Mashed | 1/2 cup | 1.8 | 2.3 | 4.1 |
| Turnips, Sliced | 1/2 cup | 1.7 | 3.1 | 4.8 |
Fruits |
Portion |
Soluble
|
Insoluble Fiber (g) |
Total
|
Fruits |
Port. |
Soluble Fibers (g) |
Insoluble Fibers (g) |
Total Fiber (g) |
| Apple | 1 small | 1.0 | 1.8 | 2.8 | Prunes pitted, dried, Stewed | 1/2 cup | 2.3 | 1.8 | 4.1 |
| Avocado, Pureed | 1/2 cup | 2.0 | 4.8 | 6.8 | Raspberries, Red | 1/2 cup | 0.5 | 1.1 | 1.6 |
| Blackberries | 1/2 cup | 0.7 | 1.8 | 2.5 | |||||
| Figs, Dried | 2 | 1.5 | 2.0 | 3.5 | |||||
| Gooseberries | 1/2 cup | 0.7 | 1.2 | 2.9 | |||||
| Guava | 1 | 0.8 | 3.8 | 4.6 | |||||
| Kiwifruit | 1 | 0.7 | 1.0 | 1.7 | |||||
| Mango | 1/2 | 1.7 | 1.2 | 2.9 |