|
|
|
Sources
of Dietary Fiber
Grams of Fiber according to Dietary Food
Portions
|
|
Food
|
Portion
|
Dietary
Fiber
|
Soluble
|
Insoluble
|
|
Fruits
|
 |
|
Apple
|
1
Medium
|
2.9
|
0.9
|
2.0
|
|
Orange
|
1
Medium
|
2.0
|
1.3
|
0.7
|
|
Banana
|
1
Medium
|
2.0
|
0.6
|
1.4
|
|
Vegetables
|
|
|
Broccoli
|
1
stalk
|
2.7
|
1.3
|
1.4
|
|
Carrots
|
1
large
|
2.9
|
1.3
|
1.6
|
|
Tomato
|
1
small
|
0.8
|
0.1
|
0.7
|
|
Potato
|
1
medium
|
1.8
|
1.0
|
0.8
|
|
Corn
|
2/3
cup
|
1.6
|
0.2
|
1.4
|
|
Grains
|
|
|
All-Bran
|
1/2
cup
|
9.0
|
1.4
|
7.6
|
|
Oat
Bran
|
1/2
cup
|
4.4
|
2.2
|
2.2
|
|
Cornflakes
|
1
cup
|
0.5
|
0.0
|
0.5
|
|
Rolled
Oats
|
3/4
cup cooked
|
3.0
|
1.3
|
1.7
|
|
Whole-wheat
Bread
|
1
slice
|
1.4
|
0.3
|
1.1
|
|
White
Bread
|
1
slice
|
0.4
|
0.3
|
0.1
|
|
Macaroni
|
1
cup cooked
|
0.8
|
0.5
|
0.3
|
|
Legumes
|
|
|
Grean
Peas
|
2/3
cup cooked
|
3.9
|
0.6
|
3.3
|
|
Kidney
Beans
|
1/2
cup cooked
|
6.5
|
1.6
|
4.9
|
|
Pinto
Beans
|
1/2
cup cooked
|
5.9
|
1.2
|
4.7
|
|
Lentils
|
2/3
cup cooked
|
4.5
|
0.6
|
3.9
|
| Data
from Anderson JW, Bridges SR. Dietary fiber content of selected
foods. Am J Clin Nutr 1988;47:440-7 and Bowes AD.Bowes and
Church's Food values of portions commonly used. 14th ed. New
York: Harper & Row, 1985 |
|
|
|
