Food 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 |
½ Cup |
9.0
|
1.4
|
7.6
|
| Oat Bran |
½ Cup |
4.4
|
2.2
|
2.2
|
| Corn Flakes |
1 Cup |
0.5
|
0
|
0.5
|
| Rolled Oats |
¾ 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 |
|
|
|
|
| Green Peas |
2/3 Cup Cooked |
3.9
|
0.6
|
3.3
|
| Kidney Beans |
½ Cup Cooked |
6.5
|
1.6
|
4.9
|
| Pinto Beans |
½ 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. Bowe’s and Church’s Food values of portions commonly used. 14th ed. New York: Harper & Row, 1985.
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