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| Fiber Content of Selected Foods | grams |
|---|---|
Legumes Nuts and Seeds |
|
| Split peas, cooked (1 cup) | 16.3 |
| Lentils, cooked (1 cup) | 15.6 |
| Pinto beans, cooked (1 cup) | 15.4 |
| Black beans, cooked (1 cup) | 15.0 |
| Lima Beans, cooked (1 cup) | 13.2 |
| Chickpeas, cooked (1 cup) | 12.4 |
| Baked beans, canned (1 cup) | 10.4 |
| Almonds (24 nuts) | 3.3 |
| Peanuts (28 peanuts) | 2.3 |
Grains |
|
| Whole wheat flour (1 cup) | 14.6 |
| Bran flakes (1 cup) | 8.3 |
| Bulgur cooked (1 cup) | 8.2 |
| Spaghetti,whole-wheat, cooked (1 cup) | 6.3 |
| Whole wheat bagel (2 oz) | 6.0 |
| Raisin Bran cereal (3/4 cup) | 5.4 |
| Oat bran muffin (medium) | 5.2 |
| Whole wheat English muffin (1) | 4.4 |
| Oatmeal (1 cup) | 4.0 |
| Oat bran, raw (1/4 cup) | 3.6 |
Vegetables |
|
| Artichoke, cooked (medium) | 10.3 |
| Peas (1 cup) | 8..8 |
| Mixed vegetables, cooked (1 cup) | 8.0 |
| Sweetpotato, boiled (medium) | 7.8 |
| Soybeans,green cooked (1 cup) | 7.6 |
| Brussels sprouts cooked (1 cup) | 6.4 |
| Winter squash cooked (1 cup) | 5.8 |
| Broccoli cooked (1 cup) | 5.6 |
| Parsnips cooked (1 cup) | 5.6 |
| Collards cooked (1 cup) | 5.4 |
| Turnip greens cooked (1 cup) | 5.0 |
| Potato, baked with skin (medium) | 4.4 |
| Pumpkin, canned (1/2 cup) | 3.6 |
| Spinach, frozen, cooked (1/2 cup) | 3.5 |
| Okra frozen, cooked (1/2 cup) | 2.6 |
Fruits |
|
| Raspberries (1 cup) | 8.0 |
| Blackberries (1 cup) | 7.6 |
| Stewed prunes (1 cup) | 7.6 |
| Pear (with skin) 1 medium | 5.5 |
| Figs, dried (1/4 cup) | 3.7 |
| Dates (1/4 cup) | 3.6 |
| Blueberries (1 cup) | 3.5 |
| Apple with skin 1 medium | 3.3 |
| Strawberries (1 cup) | 3.3 |
| Orange 1 medium | 3.1 |
| Banana 1 medium | 3.0 |
| Apricots (10 halves) | 2.6 |
| Raisins (1/4 cup) | 1.5 |
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