FOOD

SOLUBLE FIBER [grams]

INSOLUBLE FIBER [grams]

TOTAL FIBER [grams]

Cereals, breads, grains

Corn Flakes

1 cup

0

1

1

Crisp Rice Cereal

¾ cup

0

½

½

Bran Flakes

1 cup

½

5

5 ½

Quaker Oatmeal squares™

1 cup

1

3

4

Q Toasted Oatmeal ®

1 cup

1

2

3

Quaker Oat Bran Cereal

1 ¼ cups

3

3

6

Shredded Wheat

1 biscuit

0

5

5

Granola [with oats]

½ cup

2

3

5

Oatmeal [cooked]

1 cup

2

2

4

Oat Bran [cooked]

1 cup

3

3

6

Grits [cooked]

1 cup

0

2

2

Brown Rice [cooked]

½ cup

0

2

2

Wheat Bran Muffin

1 medium

0

5

5

Whole Wheat Bread

2 slices

½

3

3 ½

Whole Wheat Pita

1 average

1

3

4

English Muffin

2 ounces

½

1

1 ½

Whole Wheat Bagel

2 ounces

½

2 ½

3

Legumes

Kidney beans [cooked]

2/3 cup

1 ½

3 ½

5

Lima Beans [cooked]

¾ cup

½

5 ½

6

Pinto Beans [cooked]

½ cup

2

4

6

Vegetables

Asparagus [cooked]

¾ cup [9]

½

2

2 ½

Broccoli Spears [cooked]

¾ cup

½

4 ½

5

Carrots [raw]

1 medium

1

2

3

Corn [cooked]

½ cup

0

1 ½

1 ½

Green Beans [cooked]

¾ cup

½

1 ½

2

Peas, green [cooked]

½ cup

½

1

1 ½

Potato, Baked [w/ skin]

1 medium

1

4

5

Sweet Potato [w/o skin]

½ cup

½

2 ½

3

Fruits

Apple [w/ skin]

1 medium

½

2

2 ½

Avocado

½ medium

1 ½

3

4 ½

Banana

1 medium

½

1 ½

2

Blueberries

1 cup

½

3 ½

4

Figs [dried]

¼ cup

½

3

3 ½

Mango

½

½

1

1 ½

Orange

1 medium

1

1

2

Peach [raw]

1 medium

1

1

2

Pear [raw]

1 medium

½

2

2 ½

Prunes [dried]

1/3 cup

2

1

3

Raisins [seedless]

2/3 cup

1

4

5

Strawberries

1 cup

½

2

2 1/2