Search Our Site

Soluble, Insoluble and Total Fiber Content of Various Foods*

Chart of Fiber Content

 

 

Food

Serving Size

Total Fiber (g)

Soluble Fiber (g)

Insoluble Fiber (g)

VEGETABLES/LEGUMES

 

 

 

 

Artichoke

1 globe

6.5

4.7

1.8

Asparagus

˝ cup

1.8

0.7

1.1

Beans

 

 

 

 

  chick

˝ cup

6.2

1.3

4.9

  green/string canned

˝ cup

1.3

0.5

0.8

  kidney

˝ cup

5.8

2.9

2.9

  lima

˝ cup

6.1

2.6

3.6

  navy

˝ cup

5.8

2.2

3.6

  northern

˝ cup

5.6

1.4

4.2

  pinto

˝ cup

7.4

1.9

5.5

  soybeans

˝ cup

5.1

2.3

2.8

  white

˝ cup

5.5

1.4

4.1

Beets

˝ cup

1.5

0.7

0.8

Bok Choy

˝ cup

1.4

0.5

0.9

Broccoli

˝ cup

1.4

1.2

1.2

Brussel Sprouts

˝ cup

3.3

2.0

1.3

Cabbage, green

˝ cup

1.8

0.8

1.0

Cabbage, red

˝ cup

0.8

0.3

0.5

Carrots

˝ cup

2.6

1.1

1.5

Cauliflower, raw

˝ cup

2.0

0.6

1.4

Celery, raw

˝ cup

1.0

0.4

0.7

Collard greens

˝ cup

1.3

1.1

0.2

Corn

˝ cup

2.0

0.3

1.7

Cucumber

˝ cup

0.4

0.1

0.4

Eggplant

˝ cup

1.2

0.3

0.9

Green Peas

˝ cup

4.4

1.3

3.1

Jicama, raw

˝ cup

3.2

1.7

1.5

Lettuce, iceberg, raw

˝ cup

0.4

0.1

0.3

Onion, raw

˝ cup

1.4

0.9

0.6

Peas, cooked

˝ cup

4.3

1.2

3.1

Peppers, green/red

˝ cup

1.3

0.5

0.8

Potato, baked w/skin

1 med

4.0

1.0

3.0

Potato, mashed

˝ cup

1.6

0.9

0.7

Potato, sweet

˝ cup

3.8

1.4

2.4

Pumpkin, mashed

˝ cup

3.6

0.5

3.1

Spinach

˝ cup

2.7

0.5

2.2

Spinach, raw

1 cup

0.4

0.1

0.3

Squash, acorn, baked

˝ cup

4.0

2.3

1.7

Tofu

˝ cup

1.4

0.9

0.6

Tomato, raw

˝ cup

0.9

0.0

0.9

Water chestnuts

˝ cup

1.2

0.9

1.3

Zucchini

˝ cup

1.2

0.5

0.7

 

 

 

 

 

FRUITS

 

 

 

 

Apple, with skin

1 med

3.0

0.5

2.5

Banana

1 med

2.0

0.5

1.5

Blackberries

˝ cup

3.8

3.1

0.7

Blueberries

˝ cup

1.9

0.2

1.7

Cherries

˝ cup

1.7

0.5

1.2

Figs, dried

3

4.6

2.0

2.6

Grapefruit

Med, ˝

1.5

1.2

0.3

Grapes

˝ cup

0.8

0.3

0.5

Kiwi

1 large

3.1

0.7

2.4

Mango

1 med

3.7

1.5

2.2

Melon

Med, 1/5

0.7

0.2

0.5

Orange

1 med

2.0

0.5

1.5

Peach

1 med

3.2

1.3

1.9

Pear, with skin

1 med

4.5

0.5

4.0

Pineapple

˝ cup

1.0

0.1

0.9

Plum

1 large

1.7

0.9

0.8

Prunes

3 med

1.9

1.0

0.9

Raisins

Ľ cup

1.5

0.4

1.1

Raspberries

˝ cup

4.2

0.4

3.8

Strawberries

˝ cup

1.0

0

1.0

 

 

 

 

 

GRAINS

 

 

 

 

Bagel, wheat

1

3.1

0.9

2.2

Bagel, white

1

1.6

0.6

1.0

Barley, cooked

˝ cup

4.2

0.9

3.3

Bread

 

 

 

 

  English muffin

1

2.0

0.5

1.5

  french

1 slice

0.8

0.5

0.3

  rye

1 slice

1.8

0.8

0.8

  white

1 slice

0.6

0.3

0.3

  wheat

1 slice

2.5

0.5

2.0

Cereal

 

 

 

 

  Cheerios®

1 cup

2.6

1.2

1.4

  Corn Flakes®

1 cup

0.7

0

0.7

  Fiber One®

˝ cup

14.0

1.0

13.0

  Kashi®

     ShreddedWheat

1 cup

6.0

1.0

5.0

  Raisin Bran

1 cup

8.4

1.2

7.2

  Oatmeal, instant

ľ cup

3.0

1.0

2.0

Couscous, cooked

˝ cup

1.3

0.3

1.0

Millet, cooked

˝ cup

3.3

0.6

2.7

Pita, white

7”

1.3

0.7

0.6

Pita, wheat

7”

4.4

0.7

3.7

Rice

 

 

 

 

  brown, cooked

˝ cup

1.7

0.1

1.6

  white, cooked

˝ cup

0.2

0

0.2

  wild, cooked

˝ cup

1.5

0.2

1.3

Spaghetti, cooked

1 cup

2.0

0.5

1.5

Tortilla

6”

1.3

0.2

1.1

 

 

 

 

 

OTHER/SNACKS

 

 

 

 

Corn chips

1 cup

1.2

0

1.2

Crackers

 

 

 

 

  graham

2” square

0.3

0.2

0.1

  Ritz®

1 oz

0.5

0.3

0.2

  saltine

1oz

1.2

0.4

0.8

  Triscuits®

1 oz

0.5

0.2

0.3

  Wheat Thins®

1 oz

1.2

0.3

0.9

Peanut butter, chunky

2 Tbl

1.5

0

1.5

Popcorn

1 cup

1.0

0

1.0

Potato chips

1 oz

1.4

0.8

0.6

Pretzels

1 oz

1.1

0.3

0.8

 

(g)=grams in a serving

 

*The fiber content of foods is difficult to determine and you may see slightly different amounts quoted from source to source depending on how the determination was made and how the food is prepared.  Numbers are rounded.  Vegetables and grains are cooked, fruits are raw unless otherwise noted.

 

References:

 

Facts of Fiber, UCLA Student Nutrition Awareness Campaign, www.dining.ucla.edu, 2001

Health Implications of Dietary Fiber, J Am Diet Assoc 2002;102:993-1000

 

Lietal., Individual sugars, soluble and insoluble dietary fiber contents of 70 high consumption foods.  Journal of Food Composition and Analysis (2002) 15, 715–723

 

Nutrition Fact Sheet, Northwestern Univ., www.feinberg.northwestern.edu/nutrition/factsheets, 2006

 

Redefining Fiber: The Role of Dietary Fiber Supplementation, Clinical Courier 2002;20, No. 24