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High Fiber Foods and Their Benefits

The document lists various foods and their serving size, calorie count, and dietary fiber content in grams. It provides this nutritional information for over 20 foods that are high in fiber such as bran cereals, beans, lentils, vegetables, and fruits. The document also separately lists sources of soluble and insoluble fiber with specific grams of fiber per serving.

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jyoti iyengar
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78 views2 pages

High Fiber Foods and Their Benefits

The document lists various foods and their serving size, calorie count, and dietary fiber content in grams. It provides this nutritional information for over 20 foods that are high in fiber such as bran cereals, beans, lentils, vegetables, and fruits. The document also separately lists sources of soluble and insoluble fiber with specific grams of fiber per serving.

Uploaded by

jyoti iyengar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Food Serving size Calories Dietary fiber in g

High fiber bran 1/2-3/4 of a cup 60-81 9.1-14.3


(ready-to-eat cereal)

Chickpeas, canned 1/2 a cup 176 8.1

Lentils, cooked 1/2 a cup 115 7.8

Pinto beans, cooked 1/2 a cup 122 7.7

Black beans, 1/2 a cup 114 7.5


cooked

Lima beans, cooked 1/2 a cup 108 6.6

White beans, 1/2 a cup 149 6.3


canned

Kidney beans 1/2 a cup 112 5.7

Wheat bran flakes 3/4 a cup 90-98 4.9-5.5


(ready-to-eat cereal)

Raw pear 1 Medium Fruit 101 5.5

Baked beans, 1/2 a cup 119 5.2


canned, plain

Avocado 1/2 a cup 120 5.0

Mixed vegetables, 1/2 a cup 59 4.0


cooked from frozen

Raspberries 1/2 a cup 32 4.0

Blackberries 1/2 a cup 31 3.8

Collards, cooked 1/2 a cup 32 3.8

Sweet potato, baked 1 medium vegetable 103 3.8


in skin

Popcorn, air-popped 3 cups 93 3.5

Almonds 1 ounce (oz) 164 3.5

Whole wheat 1/2 a cup 87 3.2


spaghetti, cocked

Orange 1 medium fruit 69 3.1

Banana 1 medium fruit 105 3.1


SOURCES

SOLUBLE FIBER

Oats: 5.4 grams


Barley: 5.6 grams
Lentils (Masoor Dal): 1.0 grams
Chickpeas (Chana): 2.5 grams
Flaxseeds (Alsi): 2.8 grams
Guava: 1.4 grams
Oranges: 0.5 grams
Okra (Bhindi): 2.0 grams
Sweet Potatoes: 1.4 grams
Psyllium Husk (Isabgol): 70 grams (per 100 grams)

INSOLUBLE FIBER

Whole Wheat Flour (Atta): 9.7 grams


Chickpea: 22.5 grams
Brown Rice: 3.5 grams
Pearl Millet (Bajra): 9.1 grams
Cauliflower: 2.6 grams
Cabbage:: 2.5 grams
Carrots: 2.8 grams
Cucumber: 1.5 grams
French Beans: 3.9grams
Bell Peppers (Capsicum): 1.5grams
Broccoli: 2.6 grams

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