|
This table is to help you in choosing foods higher in total and soluble fiber. In order to get the amount of recommended fiber it is imperative to have a high fiber cereal every day. You can break it up between different cereals and add different fruits to flavor it. Look at the common portion of each item as you decide what you are going to eat. Everything in this table has been standardized to 100 grams in order to allow easier comparisons. I also show you how many calories are necessary to obtain each gram of fiber in the food. The LOWER this number is the better. Why? Because, with a lower number you can obtain your fiber without using up too many of your daily calories, saving these calories for other foods which you may enjoy better. Remember, this is not a fad diet, it is a lifestyle. I want you to enjoy food, but, I also want you to eat healthy.
| |
all fiber in grams/100 gram servings |
|
|
|
| FOODS |
Sol. Fiber |
Insol. Fiber |
TDF |
Kcal |
cal/gm fiber |
|
common portion |
| Baked products |
|
|
|
|
|
|
|
| Bagel, plain, frozen |
1.00 |
1.29 |
2.46 |
275.00 |
111.79 |
|
1.25 bagel |
| Bread, white, reduced calorie, soft |
1.01 |
8.46 |
9.47 |
200.00 |
21.12 |
|
4 slices |
| Bread, white, reduced calorie, firm |
1.03 |
8.64 |
9.67 |
200.00 |
20.68 |
|
4 slices |
| Bread, rye, w/caraway seed |
1.09 |
1.98 |
3.07 |
256.00 |
83.39 |
|
3 slices, a little more |
| Bread, rye, seedless |
1.62 |
2.84 |
4.46 |
256.00 |
57.40 |
|
3 slices, a little more |
| Bread, wheat, soft |
1.26 |
2.13 |
3.38 |
260.00 |
76.92 |
|
4 slices |
| Bread, wheat, firm |
1.56 |
4.63 |
6.19 |
260.00 |
42.00 |
|
4 slices |
| Bread, white, soft |
1.02 |
0.53 |
1.54 |
266.00 |
172.73 |
|
4 slices |
| Bread, white, firm |
1.30 |
1.36 |
2.66 |
266.00 |
100.00 |
|
4 slices |
| Bread, whole wheat, soft |
1.26 |
4.76 |
6.01 |
260.00 |
43.26 |
|
4 slices |
| Bread, whole wheat, firm |
1.51 |
5.21 |
6.71 |
260.00 |
38.75 |
|
4 slices |
| Hamburger/hotdog rolls |
0.56 |
1.44 |
1.99 |
279.00 |
140.20 |
|
2 rolls |
| Tortilla, corn, RTE 3 |
1.11 |
4.39 |
5.50 |
230.00 |
41.82 |
|
4- 6" tortilla |
| Tortilla, flour (wheat), RTE 3 |
1.51 |
0.85 |
2.37 |
311.00 |
131.22 |
|
1 1/3 10" tortilla |
| Cereal grains and pasta |
|
|
|
|
|
|
|
| Corn meal, yellow, degermed |
0.62 |
3.32 |
3.94 |
366.00 |
92.89 |
|
3/4 cup |
| Cornstarch, wholesale |
1.00 |
0.08 |
1.08 |
381.00 |
352.78 |
|
3/4 cup |
| Brown rice, long grain, cooked |
0.44 |
2.89 |
3.33 |
111.00 |
33.33 |
|
1/2 cup |
| Flour, all purpose, bleached |
1.54 |
1.50 |
3.04 |
364.00 |
119.74 |
|
3/4 cup |
| Grits, quick, cooked |
0.12 |
1.14 |
1.26 |
59.00 |
46.83 |
|
1/2 cup, slightly less |
| Grits, instant, cooked |
0.07 |
1.48 |
1.55 |
68.00 |
43.87 |
|
1/2 cup, slightly less |
| Oatmeal, instant, cooked |
1.45 |
1.14 |
2.58 |
55.00 |
21.32 |
|
1/2 cup, slightly more |
| Oatmeal, regular, cooked |
0.42 |
1.23 |
1.65 |
63.00 |
38.18 |
|
1/2 cup, slightly less |
| Spaghetti, cooked |
0.54 |
1.33 |
2.06 |
164.00 |
79.61 |
|
3/4 cup |
| White rice, long grain, cooked |
— |
0.34 |
0.34 |
130.00 |
382.35 |
|
1/2 cup, slightly more |
| Prepared Cereals |
|
|
|
|
|
|
|
| Cheerios |
3.00 |
7.00 |
10.00 |
366.00 |
36.60 |
|
3 1/3 cups |
| Chex corn |
|
|
3.00 |
366.00 |
122.00 |
|
3 1/3 cups |
| Chex rice |
|
|
1.00 |
396.00 |
396.00 |
|
4 cups |
| Chex wheat |
2.00 |
8.00 |
10.00 |
360.00 |
36.00 |
|
2 cups |
| Cocoa Puffs |
|
|
3.00 |
396.00 |
132.00 |
|
3 1/3 cups |
| Country Corn Flakes |
|
|
3.00 |
366.00 |
122.00 |
|
3 1/3 cups |
| Fiber One |
3.00 |
43.00 |
46.00 |
198.00 |
4.30 |
|
1 1/2 cups |
| Fiber One Honey Clusters |
6.00 |
22.00 |
28.00 |
425.00 |
15.18 |
|
2 1/2 cups |
| Go Lean Crunch |
6.00 |
10.00 |
16.00 |
380.00 |
23.75 |
|
2 cups |
| Heart to Heart |
3.00 |
12.00 |
15.00 |
330.00 |
22.00 |
|
2.25 cups |
| Honey Nut Cheerios |
<1 |
|
6.60 |
360.00 |
54.55 |
|
2.5 cups |
| Kaboom |
|
|
3.00 |
396.00 |
132.00 |
|
4 cups |
| Kix |
|
|
3.00 |
396.00 |
132.00 |
|
4 cups |
| Mini Wheat |
|
|
12.00 |
|
0.00 |
|
48 biscuit |
| Oatmeal Crisp Almond |
|
|
8.00 |
440.00 |
55.00 |
|
2 cups |
| Oatmeal Crisp Apple Cinnamon |
2.00 |
6.00 |
8.00 |
420.00 |
52.50 |
|
2 cups |
| Oatmeal Crisp Raisin |
2.00 |
4.00 |
6.00 |
420.00 |
70.00 |
|
2 cups |
| Oatmeal Crisp Triple Berry |
2.00 |
8.00 |
10.00 |
420.00 |
42.00 |
|
2 cups |
| Raisin Nut Bran |
|
|
10.00 |
400.00 |
40.00 |
|
2.5 |
| Total |
|
|
10.00 |
330.00 |
33.00 |
|
2 1/4 cups |
| Wheaties |
|
|
10.00 |
370.00 |
37.00 |
|
3 1/3 cups |
| All Bran with extra fiber |
|
|
49.00 |
188.00 |
3.84 |
|
1 1/2 cups |
| All Bran |
3.00 |
|
29.00 |
257.00 |
8.86 |
|
1 1/2 cups |
| All Bran buds |
|
|
42.00 |
247.00 |
5.88 |
|
1 cup |
| Fruits |
|
|
|
|
|
|
|
| Apple (Red delicious), raw, ripe w/skin |
0.67 |
1.54 |
2.21 |
55.00 |
24.89 |
|
1/2 apple |
| Avocado (California, Haas), raw, ripe |
2.03 |
3.51 |
5.53 |
167.00 |
30.20 |
|
1/2 a little more |
| Avocado (Florida, Fuerte), raw, ripe |
1.25 |
5.48 |
6.72 |
120.00 |
17.86 |
|
1/3 fruit |
| Bananas, raw, ripe |
0.58 |
1.21 |
1.79 |
88.00 |
49.16 |
|
3/4 fruit |
| Grapefruit, raw, white, ripe |
0.58 |
0.32 |
0.89 |
37.00 |
41.57 |
|
1/2 fruit, a little less |
| Grapes (Thompson seedless), raw, ripe |
0.24 |
0.36 |
0.60 |
40.00 |
66.67 |
|
1/2 cup, a little less |
| Guava, raw, ripe |
1.54 |
11.81 |
12.72 |
68.00 |
5.35 |
|
2 fruit |
| Mango, raw, ripe |
0.69 |
1.08 |
1.76 |
64.00 |
36.36 |
|
1/2 fruit |
| Nectarine, raw, ripe, w/skin |
0.98 |
1.06 |
2.04 |
44.00 |
21.57 |
|
3/4 fruit |
| Oranges (Navel), raw, ripe |
1.37 |
0.99 |
2.35 |
49.00 |
20.85 |
|
3/4 fruit |
| Orange juice, retail, from concentrate |
0.28 |
0.03 |
0.31 |
45.00 |
145.16 |
|
3 ounces |
| Peaches, raw, ripe, w/skin |
1.31 |
1.54 |
2.85 |
38.00 |
13.33 |
|
1 medium (2.5") |
| Peaches, raw, ripe, w/o skin |
0.84 |
1.16 |
2.00 |
38.00 |
19.00 |
|
1 medium (2.5") |
| Pears, raw, ripe, w/skin |
0.92 |
2.25 |
3.16 |
60.00 |
18.99 |
|
1/2 large |
| Pineapple (smooth Cayenne), raw, ripe |
0.04 |
1.42 |
1.46 |
48.00 |
32.88 |
|
1/5 fruit |
| Plum, raw, ripe, w/skin |
1.12 |
1.76 |
2.87 |
45.00 |
15.68 |
|
1 1/2 fruit |
| Prunes, pitted |
4.50 |
3.63 |
8.13 |
238.00 |
29.27 |
|
12 fruit |
| Raisins, seedless |
0.90 |
2.17 |
3.07 |
300.00 |
97.72 |
|
2 1/4 small boxes |
| Watermelon, raw, ripe |
0.13 |
0.27 |
0.40 |
30.00 |
75.00 |
|
1/2 cup, a little more |
| Legumes |
|
|
|
|
|
|
|
| Beans, canned, w/pork and tomato sauce |
1.38 |
4.02 |
5.40 |
|
0.00 |
|
|
| Chick peas, canned, drained |
0.41 |
5.79 |
6.19 |
140.00 |
22.62 |
|
1/2 cup |
| Cowpeas, canned, drained |
0.43 |
4.11 |
4.53 |
90.00 |
19.87 |
|
1/2 cup |
| Lentils, dry, cooked, drained |
0.44 |
5.42 |
5.86 |
115.00 |
19.62 |
|
1/2 cup |
| Pinto beans, canned, drained |
0.99 |
5.66 |
6.65 |
100.00 |
15.04 |
|
1/2 cup |
| Red kidney beans, can, drained |
1.36 |
5.77 |
7.13 |
100.00 |
14.03 |
|
1/2 cup |
| Split peas, dry, cooked, drained |
0.09 |
10.56 |
10.65 |
115.00 |
10.80 |
|
1/2 cup |
| Vegetables, cooked |
|
|
|
|
|
|
|
| Beans, green, fresh, microwaved |
1.38 |
2.93 |
4.31 |
34.00 |
7.89 |
|
1 cup |
| Broccoli, fresh, microwaved |
1.85 |
2.81 |
4.66 |
33.00 |
7.08 |
|
1 cup, sliced |
| Carrots, fresh, microwaved |
1.58 |
2.29 |
3.87 |
40.00 |
10.34 |
|
1 1/2 carrot |
| Corn, yellow, from cob, grocery store |
0.13 |
4.12 |
4.25 |
82.00 |
19.29 |
|
1/2 cup |
| Corn, yellow, from cob, farm market |
0.25 |
2.63 |
2.87 |
82.00 |
28.57 |
|
1/2 cup |
| Lima beans, immature, froz., microwaved |
1.02 |
4.21 |
5.23 |
131.00 |
25.05 |
|
1/2 cup |
| Peas, green, froz., microwaved |
0.94 |
2.61 |
3.54 |
77.00 |
21.75 |
|
|
| Potato, french fries, fast food |
0.67 |
3.44 |
4.11 |
411.00 |
100.00 |
|
1 medium |
| Potato, white, baked, w/skin |
0.61 |
1.70 |
2.31 |
80.00 |
34.63 |
|
1/2 potato |
| Potato, white, boiled, w/o skin |
0.99 |
1.06 |
2.05 |
80.00 |
39.02 |
|
1/2 potato |
| Vegetables, raw |
|
|
|
|
|
|
|
| Broccoli, raw |
0.44 |
3.06 |
3.50 |
33.00 |
9.43 |
|
1 cup |
| Cabbage, green, raw |
0.46 |
1.79 |
2.24 |
24.00 |
10.71 |
|
1 cup chopped |
| Carrots, raw |
0.49 |
2.39 |
2.88 |
40.00 |
13.89 |
|
1 1/2 carrot |
| Cauliflower, raw |
0.47 |
2.15 |
2.62 |
25.00 |
9.54 |
|
2 inch diameter head |
| Cucumber, raw, with peel |
0.20 |
0.94 |
1.14 |
16.00 |
14.04 |
|
1 cup sliced |
| Lettuce, iceberg, raw |
0.10 |
0.88 |
0.98 |
14.00 |
14.29 |
|
1 1/4 cup, shredded |
| Onion, mature, raw |
0.71 |
1.22 |
1.93 |
46.00 |
23.83 |
|
1 medium, 2.5 inch |
| Pepper, sweet, green, raw |
0.53 |
0.99 |
1.52 |
23.00 |
15.13 |
|
1 medium, 2.5 inch |
| Tomatoes, red, ripe, raw |
0.15 |
1.19 |
1.34 |
21.00 |
15.67 |
|
3/4 tomato |
| Spinach, raw |
0.77 |
2.43 |
3.20 |
23.00 |
7.19 |
|
3 1/3 cups |
TDF = total dietary fiber
sol. fiber = soluble fiber
insol. fiber = insoluble fiber
|
