| |
Food Sources of Dietary Fiber |
|
| |
Food Sources of Dietary Fiber ranked by grams of dietary fiber per standard amount; also calories in the standard amount. (All are ≥10% of AI for adult women, which is 25 grams/day.)
| Food, Standard Amount |
Dietary Fiber (g) |
Calories |
| Navy beans, cooked, ?/font> cup |
9.5 |
128 |
| Bran ready-to-eat cereal (100%), ?/font> cup |
8.8 |
78 |
| Kidney beans, canned, ?/font> cup |
8.2 |
109 |
| Split peas, cooked, ?/font> cup |
8.1 |
116 |
| Lentils, cooked, ?/font> cup |
7.8 |
115 |
| Black beans, cooked, ?/font> cup |
7.5 |
114 |
| Pinto beans, cooked, ?/font> cup |
7.7 |
122 |
| Lima beans, cooked, ?/font> cup |
6.6 |
108 |
| Artichoke, globe, cooked, 1 each |
6.5 |
60 |
| White beans, canned, ?/font> cup |
6.3 |
154 |
| Chickpeas, cooked, ?/font> cup |
6.2 |
135 |
| Great northern beans, cooked, ?/font> cup |
6.2 |
105 |
| Cowpeas, cooked, ?/font> cup |
5.6 |
100 |
| Soybeans, mature, cooked, ?/font> cup |
5.2 |
149 |
| Bran ready-to-eat cereals, various, ~1 oz |
2.6-5.0 |
90-108 |
| Crackers, rye wafers, plain, 2 wafers |
5.0 |
74 |
| Sweetpotato, baked, with peel, l medium (146 g) |
4.8 |
131 |
| Asian pear, raw, 1 small |
4.4 |
51 |
| Green peas, cooked, ?/font> cup |
4.4 |
67 |
| Whole-wheat English muffin, 1 each |
4.4 |
134 |
| Pear, raw, 1 small |
4.3 |
81 |
| Bulgur, cooked, ?/font> cup |
4.1 |
76 |
| Mixed vegetables, cooked, ?/font> cup |
4.0 |
59 |
| Raspberries, raw, ?/font> cup |
4.0 |
32 |
| Sweetpotato, boiled, no peel, 1 medium (156 g) |
3.9 |
119 |
| Blackberries, raw, ?/font> cup |
3.8 |
31 |
| Potato, baked, with skin, 1 medium |
3.8 |
161 |
| Soybeans, green, cooked, ?/font> cup |
3.8 |
127 |
| Stewed prunes, ?/font> cup |
3.8 |
133 |
| Figs, dried, ?/font> cup |
3.7 |
93 |
| Dates, ?/font> cup |
3.6 |
126 |
| Oat bran, raw, ?/font> cup |
3.6 |
58 |
| Pumpkin, canned, ?/font> cup |
3.6 |
42 |
| Spinach, frozen, cooked, ?/font> cup |
3.5 |
30 |
| Shredded wheat ready-to-eat cereals, various, ~1 oz |
2.8-3.4 |
96 |
| Almonds, 1 oz |
3.3 |
164 |
| Apple with skin, raw, 1 medium |
3.3 |
72 |
| Brussels sprouts, frozen, cooked, ?/font> cup |
3.2 |
33 |
| Whole-wheat spaghetti, cooked, ?/font> cup |
3.1 |
87 |
| Banana, 1 medium |
3.1 |
105 |
| Orange, raw, 1 medium |
3.1 |
62 |
| Oat bran muffin, 1 small |
3.0 |
178 |
| Guava, 1 medium |
3.0 |
37 |
| Pearled barley, cooked, ?/font> cup |
3.0 |
97 |
| Sauerkraut, canned, solids, and liquids, ?/font> cup |
3.0 |
23 |
| Tomato paste, ?/font> cup |
2.9 |
54 |
| Winter squash, cooked, ?/font> cup |
2.9 |
38 |
| Broccoli, cooked, ?/font> cup |
2.8 |
26 |
| Parsnips, cooked, chopped, ?/font> cup |
2.8 |
55 |
| Turnip greens, cooked, ?/font> cup |
2.5 |
15 |
| Collards, cooked, ?/font> cup |
2.7 |
25 |
| Okra, frozen, cooked, ?/font> cup |
2.6 |
26 |
| Peas, edible-podded, cooked, ?/font> cup |
2.5 |
42 |
Source: ARS Nutrient Database for Standard Reference, Release 17. Foods are from single nutrient reports, which are sorted either by food description or in descending order by nutrient content in terms of common household measures. The food items and weights in these reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted. |
|
|
|
 |
