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Experts Corner

Nutrition

Best Sources of Fiber
By Mediconsult's Nutrition Services

Q. What are the best sources of fiber?

A. Fiber comes from plants, not animal foods. It is highest in fresh fruit, vegetables, whole grains, and dried beans and peas. Nuts and seeds contain fiber, but are also high in fat and calories so be careful with these.

FIBER CONTENT OF SELECTED FOODS
Food Serving Size
Total Fiber (gms)
Soluble Fiber (gms) Insoluble Fiber (gms)
Fruits
Apple, with skin 1 medium
4.2
1.6 2.6
Banana 1 medium
2.3
0.7 1.6
Grapes 1 cup
0.6
0.1 0.5
Orange 1 medium
2.5
1.6 0.9
Pear, Bartlett 1 medium
4.0
0.8 3.2
Prunes, dried 4
3.1
1.3 1.8
Strawberries 1 cup
1.6
0.6 1.0
Vegetables
Beans, green, cooked 1/2 cup
2.0
0.8 1.2
Broccoli, raw 1/2 cup
1.5
0.1 1.4
Brussel Sprouts, Cooked 1/2 cup
3.6
1.7 1.9
Carrot, raw 1 medium
2.6
1.1 1.5
Cauliflower, raw 1/2 cup
1.0
0.4 0.6
Celery, raw 1/2 cup
0.9
0.2 0.7
Corn, cooked 1/2 cup
4.7
0.2 4.4
Lettuce, Butterhead 1 cup
1.3
0.6 0.7
Lettuce, Iceberg 1 cup
1.0
0.3 0.7
Lettuce, Romaine 1 cup
0.7
0.3 0.4
Peas, cooked 1/2 cup
4.4
1.2 3.2
Pepper, green, raw 1/2 cup
0.9
0.3 0.6
Potato, with skin 1 medium
2.4
0.6 1.8
Sweet potato, peeled 1 medium
3.4
1.7 1.7
Tomato 1 medium
1.3
0.3 1.0
Dried Beans and Peas (cooked)
Blackeyed peas 1/2 cup
4.1
0.5 3.6
Garbonza beans 1/2 cup
4.0
1.2 2.8
Kidney beans 1/2 cup
8.2
3.6 4.6
Lentils 1/2 cup
4.5
0.7 3.8
Pinto beans 1/2 cup
10.3
3.9 6.4
Split peas 1/2 cup
3.4
1.1 2.4
Breads/Rice/Pasta
Pumpernickel bread 1 slice
1.0
0.5 0.5
Rye bread 1 slice
1.6
0.7 0.9
Sourdough bread 1 slice
2.8
0.9 1.9
White bread 1 slice
0.6
0.3 0.3
Whole wheat bread 1 slice
2.2
0.5 1.7
Brown rice 1/2 cup
1.8
0.2 1.6
White rice 1/2 cup
0.6
0.2 0.4
Wild rice 1/2 cup
1.3
0.2 1.1
Spiral pasta, cooked 1 cup
1.3
0.2 1.1
Spiral pasta, whole wheat. cooked 1 cup
3.7
0.7 3.0
Nuts and Seeds
Almonds 1/4 cup
3.9
0.4 3.5
Cashews 1/4 cup
1.1
0.6 0.5
Peanuts,dry roasted 1/4 cup
2.5
0.7 1.8
Walnuts 1/4 cup
1.4
0.5 0.9
Sesame seeds 1/4 cup
3.3
0.7 2.6
Sunflower seeds 1/4 cup
2.2
0.7 1.5
Breakfast Cereal
All-Bran with Extra Fiber 1/2 cup
15.0
1.0 14.0
Bran Buds 1/3 cup
10.7
2.8 7.9
Cherrios 1 cup
1.6
1.0 0.6
Corn Flakes 1 cup
0.7
0.4 0.3
Fiber One 1/2 cup
13.0
1.0 12.0
Oatmeal, cooked 1 cup
4.0
2.4 1.6
Shredded Wheat, small biscuits 1 cup
4.2
0.7 3.5
Total Raisin Bran 1 cup
6.0
0.9 5.1

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