Apple Valley, CA
760-242-1234
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| Legumes, nuts and seeds - Fiber database |
| Legumes - category 3. |
2.1 - 3.0 grams of fiber per serving. |
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Soluble |
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Insoluble |
Total |
| Vegetable |
Household |
Wt |
HC |
P |
Tot |
C |
HC |
P |
KL |
Tot |
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| Beans, black, dry, cooked |
1/2 cup |
86 |
0.1 |
tr |
0.1 |
1.2 |
0.9 |
0.2 |
0.4 |
2.7 |
2.8 |
 Lentils, dry, cooked |
1/2 cup |
99 |
0.1 |
tr |
0.1 |
1.5 |
0.9 |
0.2 |
0.2 |
2.8 |
2.9 |
 Peas, black-eyed, dry, cooked |
1/2 cup |
82 |
0.1 |
0.1 |
0.2 |
1.4 |
0.6 |
0.3 |
0.3 |
2.6 |
2.8 |
 Peas, crowder, canned |
1/2 cup |
86 |
0.3 |
0.1 |
0.4 |
0.9 |
0.5 |
0.2 |
0.3 |
1.9 |
2.3 |
 Peas, green, canned, or frozen (3) |
1/2 cup |
85 |
0.1 |
0.1 |
0.3 |
1.9 |
0.5 |
0.3 |
0.1 |
2.8 |
3 |
 Peas, prepared pea soup |
1 cup |
244 |
0.7 |
0.1 |
0.8 |
1.2 |
0.4 |
0.2 |
0.4 |
2.2 |
3 |
| Leguems - category 4. |
3.1 and greater grams of fiber per serving. |
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Soluble |
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Insoluble |
Total |
| Vegetable |
Household |
Wt |
HC |
P |
Tot |
C |
HC |
P |
KL |
Tot |
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| Baked beans, canned with pork |
1/2 cup |
126 |
1.3 |
0.4 |
1.7 |
2 |
1.1 |
0.4 |
0.3 |
3.8 |
5.5 |
 Beans, great northern, dry, cooked |
1/2 cup |
88 |
0.2 |
0.1 |
0.3 |
5.1 |
2 |
0.6 |
0.1 |
7.9 |
8.2 |
 Beans, lima, canned or dry, cooked (3) |
1/2 cup |
87 |
0.3 |
0.1 |
0.5 |
1.5 |
1.1 |
0.2 |
0.1 |
2.9 |
3.4 |
 Beans, kidney, canned |
1/2 cup |
88 |
0.8 |
0.2 |
1 |
1.9 |
1 |
0.3 |
0.3 |
3.5 |
4.5 |
 Beans, navy, dry, cooked |
1/2 cup |
91 |
0.2 |
0.1 |
0.2 |
1.2 |
1.2 |
0.3 |
0.1 |
2.9 |
3.1 |
 Peas, pigeon, canned |
1/2 cup |
77 |
0.1 |
0.1 |
0.2 |
1.9 |
0.6 |
0.2 |
0.8 |
3.5 |
3.7 |
| Nuts/Seeds - category 1. |
0.0 - 1.0 grams of fiber per serving. |
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Soluble |
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Insoluble |
Total |
| Vegetable |
Household |
Wt |
HC |
P |
Tot |
C |
HC |
P |
KL |
Tot |
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| Coconut, shredded, sweetened |
2 Tbsp |
9 |
tr |
tr |
tr |
0.1 |
0.5 |
tr |
0 |
0.6 |
0.6 |
 Popcorn, white or yellow, popped (2) |
1 cup |
6 |
tr |
tr |
tr |
0.2 |
0.4 |
tr |
0.1 |
0.8 |
0.8 |
 Pumpkin seeds |
1 Tbsp |
5 |
tr |
tr |
tr |
0.2 |
0.1 |
tr |
0.4 |
0.7 |
0.8 |
| Nuts/Seeds - category 2. |
1.1 - 2.0 grams of fiber per serving. |
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Soluble |
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Insoluble |
Total |
| Vegetable |
Household |
Wt |
HC |
P |
Tot |
C |
HC |
P |
KL |
Tot |
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| Cashews, roasted |
18 medium |
28 |
tr |
tr |
0.1 |
0.4 |
0.3 |
0.2 |
0.3 |
1.2 |
1.3 |
 Peanut butter, chunky |
2 Tbsp |
32 |
tr |
tr |
0.1 |
0.5 |
0.6 |
0.3 |
0.1 |
1.5 |
1.6 |
 Peanuts, Spanish or Virginia (2) |
30 to 40 whole |
28 |
tr |
tr |
0.1 |
0.6 |
0.8 |
0.4 |
0.1 |
1.9 |
1.9 |
 Pecans |
15 halves |
28 |
0.1 |
tr |
0.1 |
0.4 |
0.5 |
0.3 |
0.4 |
1.6 |
1.7 |
 Walnuts, English |
14 halves |
28 |
tr |
tr |
tr |
0.3 |
0.2 |
0.2 |
0.2 |
1 |
1.1 |
| Nuts/seeds - category 3. |
2.1 - 3.0 grams of fiber per serving. |
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Soluble |
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Insoluble |
Total |
| Vegetable |
Household |
Wt |
HC |
P |
Tot |
C |
HC |
P |
KL |
Tot |
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Almonds, roasted, with skin |
22 whole |
28 |
tr |
tr |
0.1 |
0.5 |
0.9 |
0.5 |
0.5 |
2.4 |
2.5 |
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This article was last reviewed January 13, 2006 by Dr.
James Krider.
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