Formula Medical Group
Apple Valley, CA
760-242-1234


James Krider, MD


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Vegetables - fiber database
Vegetables - category 1. 0.0 - 1.0 grams of fiber per serving.          
      Soluble   Insoluble Total
Vegetable Household Wt HC P Tot C HC P KL Tot  
Bamboo shoots, canned 1/2 cup sliced 66 0.1 tr 0.1 0.5 0.3 tr 0.1 0.9 1
Bean sprouts, mung, raw, canned or cooked (3) 1/2 cup 60 tr tr tr 0.3 0.3 0.1 0.1 0.8 0.8
Cabbage, Chinese, fresh 1/2 cup shredded 38 tr tr tr 0.2 0.1 0.1 tr 0.4 0.4
Cabbage, green or red, raw (2) 1/2 cup shredded 35 tr tr Tr 0.3 0.2 0.2 tr 0.7 0.7
Cabbage, green, cooked 1/2 cup shredded 73 tr 0.1 0.1 0.6 0.5 0.4 0.1 1.6 1.7
Cucumber, unpeeled 1/2 cup 52 tr tr tr 0.2 0.1 0.1 0.1 0.5 0.5
Cucumber, peeled 1/2 cup 70 tr tr tr 0.2 0.1 0.1 tr 0.4 0.4
Endive, fresh 1/2 cup chopped 25 tr tr tr 0.2 0.1 0.3 0.1 0.7 0.7
Escarole, fresh 1/2 cup pieces 25 tr tr tr 0.1 0.1 0.1 0.1 0.4 0.4
Ketchup 2 1/2 oz packets or 2 Tbsp 14 tr tr 0.1 0.1 tr tr tr 0.1 0.2
Lettuce, fresh, leaf, romaine or iceberg (4) 1 c shredded or 4 to 6 leaves

 

56

 tr tr tr 0.3 0.1 0.2 0.1 0.7 0.7
Mushrooms, fresh 1/2 cup pieces or 2 35 0.1 tr 0.1 0.1 tr tr 0.1 0.2 0.3
Mushrooms, canned 1/4 cup 39 0.1 tr 0.1 0.7 0.1 0.1 tr 0.9 1
Olives, green with pimento, or black (2) 5 large 20 tr tr tr 0.1 0.1 0.1 0.1 0.4 0.4
Onion, green, raw 1 stalk (10 1/2-in long) or 2 Tbsp chopped 13 tr tr tr 0.1 0.1 0.1 tr 0.3 0.3
Pickle, dill or bread and butter chips (2) 2 slices (1 1/2-in diameter, 1/4-in thick) 13 tr tr tr 0.1 tr tr tr 0.1 0.1
Pickle relish 1 Tbsp 15 tr tr tr 0.1 tr tr tr 0.2 0.2
Radish, red or white, fresh (2) 10 (3/4- to 1-in diameter) or 1/2 cup sliced 50 tr tr tr 0.3 0.1 0.2 tr 0.6 0.6
Soup, cream of mushroom, canned (Campbell) 1 cup prepared 244 0.1 tr 0.2 0.2 0.1 tr 0 0.3 0.5
Soup, cream of tomato, canned (Campbell) 1 cup prepared 244 0.1 0.1 0.2 0.4 0.2 tr 0.1 0.7 0.9
Squash, yellow zucchini, cooked or raw (2) 1/2 cup sliced 80 tr tr 0.1 0.2 0.2 0.2 tr 0.6 0.7
Tomato, canned or fresh (3) 1/2 cup or 1 whole (2 3/5-in diameter) 100 tr 0.1 0.2 0.3 0.1 0.1 0.1 0.6 0.8
Water chestnuts, canned 1/2 cup sliced 70 tr tr tr 0.5 0.3 tr tr 0.8 0.8

 

Vegetables - category 2. 1.1 - 2.0 grams of fiber per serving.          
      Soluble   Insoluble Total
Vegetable Household Wt HC P Tot C HC P KL Tot  
Asparagus, canned or fresh, cooked (2) 1/2 cup or 6 spears (6 1/2-in long, 1/2-in diameter) 100 0.2 0.1 0.3 0.5 0.5 0.2 0.2 1.4 1.7
Beans, green, or yellow wax, canned, cooked, or raw (5) 1/2 cup 65 0.1 0.1 0.3 0.5 0.4 0.3 0.1 1.2 1.5
Beets, canned or fresh, cooked (2) 1/2 cup sliced 85 0.2 0.3 0.5 0.6 0.4 0.2 tr 1.2 1.6
Beet greens, fresh, cooked 1/2 cup (1-in pieces) 72 0.1 0.2 0.3 0.6 0.4 0.2 0.1 1.3 1.6
Bok choy, fresh, cooked 1/2 cup shredded 85 tr tr 0.1 0.4 0.2 0.4 0.1 1.1 1.2
Broccoli, cooked or raw or frozen (3) 2 stalks (4 1/2- to 5-in long) 60 0.1 0.1 0.2 0.6 0.5 0.4 0.1 1.7 1.8
Carrot, canned, cooked, or raw (3) 1 (1 1/8-in diameter, 7 1/2-in long) or 1/2 cup sliced 70 0.2 0.2 0.4 0.6 0.4 0.4 0.1 1.5 1.9
Cauliflower, cooked or raw (2) 1/2 cup (1-in pieces) 55 0.1 0.1 0.2 0.4 0.4 0.2 tr 1 1.2
Celery, cooked or raw (2) 1/2 c diced or 3 stalks (5-in long, 3/4-in diameter) 62 tr tr 0.1 0.5 0.2 0.3 tr 1 1.1
Corn, creamed, canned 1/2 cup 128 0.4 tr 0.4 0.4 0.6 tr 0.2 1.2 1.6
Corn, whole kernel, canned or frozen (2) 1/2 cup 82 0.1 tr 0.1 0.5 0.7 0.2 0.1 1.5 1.6
Corn, cooked on cob 1 ear (3 1/2-in diameter) 77 Tr tr 0.1 0.3 0.5 0.1 tr 0.9 1
Eggplant, fresh, cooked 1/2 cup cubed 48 0.1 0.2 0.2 0.4 0.3 0.1 0.1 0.9 1.2
Kohlrabi, fresh, cooked 1/2 cup sliced 82 0.1 0.1 0.2 0.6 0.4 0.3 tr 1.4 1.6
Onion rings, frozen, cooked 7 rings 70 0.2 0.2 0.4 0.7 0.4 0.1 0.1 1.3 1.7
Onion, red, white, or yellow, raw or cooked (4) 1/2 cup chopped 80 tr 0.1 0.1 0.4 0.4 0.3 tr 1.1 1.2
Pea pods, fresh, cooked 1/2 cup 80 0.1 0.2 0.2 0.8 0.4 0.4 0.1 1.6 1.8
Pepper, green or chili, canned or raw (2) 1 green or 2 canned chilis or 1/2 cup chopped 62 tr 0.1 0.1 0.3 0.2 0.1 0.1 0.8 0.9
Potato chips 1 bag 28 0.1 0.1 0.2 0.3 0.4 0.1 0 0.8 0.9
Potato, french fries 10 strips 50 0.1 0.1 0.2 0.5 0.3 0.1 tr 0.9 1.1
Potato, red, peeled, boiled 1 (2 1/2-in diameter) 135 0.2 0.2 0.4 0.4 0.3 0.1 tr 0.8 1.2
Potato, red, unpeeled, boiled 1 (2 1/2-in diameter) 750 0.3 0.3 0.6 0.8 0.6 0.2 0.2 1.8 2.4
Potato, white, peeled, boiled, or baked without skin (6) g 1 (2 1/2-in diameter) 135 0.2 0.2 0.4 0.8 0.6 0.3 tr 1.7 2.1
Potato, white, unpeeled, baked 1 (2 1/2-in diameter) 170 0.6 0.4 1 1.7 0.8 0.2 0.5 3.1 4.1
Potato hash, with corned beef, canned 1 cup 225 0.5 0.2 0.7 0.9 0.2 0.1 0.1 1.3 2
Potato salad, American, peeled 1/2 cup 125 0.2 0.2 0.4 0.6 0.3 0.1 tr 1.1 1.5
Potato, scalloped, frozen, cooked 1/2 cup 122 0.1 0.1 0.2 0.4 0.2 0.1 tr 0.7 0.9
Rutabaga, fresh, cooked 1/2 cup cubed 85 0.1 0.2 0.3 0.6 0.4 0.5 0.1 1.6 1.9
Sauerkraut, canned 1/2 cup 73 0.1 0.1 0.2 0.7 0.4 0.5 tr 1.7 1.9
Soup, vegetable and beef, canned (Campbells) 1 cup prepared 251 0.3 0.1 0.4 0.7 0.2 0.1 0.2 1.1 1.6
Squash, acorn or butternut, cooked (2) 1/2 cup cubed 102 0.1 0.3 0.3 0.9 0.3 0.3 tr 1.6 1.9
Sweet potato, canned or baked, peeled (2) 1/2 cup or 1 whole (5-in long, 2-in diameter) 106 0.2 0.3 0.5 0.8 0.4 0.2 0.1 1.4 1.9

 

Vegetables - category 3. 2.1 - 3.0 grams of fiber per serving.          
      Soluble   Insoluble Total
Vegetable Household Wt HC P Tot C HC P KL Tot  
Collard, frozen, cooked 1/2 cup chopped 85 0.1 0.1 0.2 1 0.7 0.8 0.2 2.7 2.9
Kale, fresh, cooked 1/2 cup 65 0.1 0.2 0.3 0.7 0.7 0.7 0.2 2.2 2.5
Mustard greens, frozen, cooked 1/2 cup chopped 75 tr 0.2 0.2 0.8 0.5 0.6 0.1 2 2.2
Okra, frozen, cooked 1/2 cup sliced 92 0.3 0.3 0.6 0.4 0.3 0.2 0.6 1.5 2.1
Parsnip, fresh, cooked 1/2 c sliced 78 0.2 0.4 0.6 0.9 0.9 0.5 0.1 2.4 3
Soup, vegetarian vegetable, canned (Campbells) 1 c prepared 241 0.3 0.2 0.6 0.9 0.4 0.1 0.1 1.6 2.1
Spaghetti sauce, meatless (Ragu) 1/2 cup 125 0.1 0.4 0.6 0.9 0.4 0.3 0.8 2.4 3
Spinach, canned, cooked or raw (3) 1/2 cup canned or cooked, or 2 cup raw 100 0.1 0.2 0.3 0.8 0.5 0.3 0.3 2 2.3
Swiss chard, fresh, cooked 1/2 cup chopped 88 0.1 0.2 0.3 0.7 0.5 0.3 0.2 1.8 2.1
Turnip greens, frozen 1/2 cup chopped 82 tr 0.1 0.1 0.7 0.5 0.6 0.1 1.9 2.1

 

Vegetables - category 4. 3.1 and more grams of fiber per serving.          
      Soluble   Insoluble Total
Vegetable Household Wt HC P Tot C HC P KL Tot  
Artichoke, fresh, cooked 1 medium 120 3 0.5 3.5 1.2 1 0.7 0.1 2.9 6.4
Brussels sprout, frozen, cooked 1/2 cup 78 0.1 0.3 0.4 1 1.2 0.6 0.1 2.8 3.2
Pumpkin, canned 1/2 cup 122 0.2 0.5 0.6 1.8 0.4 0.5 0.2 2.9 3.5

 
This article was last reviewed January 12, 2006 by Dr. James Krider.

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detailed fiber tables of 228 common foods

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