Estimate Your Fiber Intake
(This part is continuation of the previous stories regarding dietary fiber)
It is obvious that dietary fiber has significant role in keeping your optimum health and, furthermore, has ability to prevent you from cancer. The question is: can we estimate the content of fiber in our foods?
If you want to estimate your dietary fiber intake, consult the following charts in which divide fiber into the two basic types: insoluble and soluble.
Insoluble Fiber Content of Foods
| Low * | Medium ** | High *** |
| Apricots, 2 medium | Apple, 1 small | Beans, Kidney, 1/2 cup |
| Asparagus, 1/2 cup | Beans, Lima, 1/2 cup | Beans, white. 1/2 cup |
| Banana, 1 small | Beans, Pinto, 1/2 cup | Blackberries, 1/2 cup |
| Bean sprouts, 1/2 cup | Beans, Green, 1/2 cup | 100% Bran cereal, 1/2 cup |
| Bread, French, 1 slice | Bread, Rye, 1 slice | Parsnips, 1/2 cup |
| Bread, white, 1 slice | Bread, whole grain, 1 slice | Peas, 1/2 cup |
| Beets, 1/2 cup | Broccoli, 1/2 cup | Shredded Wheat, 2 large- |
| Carrots, 1/2 cup | Brussels sprouts, 1/2 cup | biscuits |
| Cauliflower, 1/2 cup | Corn grits, 1/2 cup | |
| Cherries, 10 | Graham crackers, 2 | |
| Cucumber, 1/2 cup, raw | Oats, whole, 1/2 cup | |
| Egg noodles, 1/2 cup | Pear, 1 small | |
| Eggplant, 1/2 cup | Plums, 2 small | |
| Grapefruit, 1/2 | Popcorn, popped, 3 cups | |
| Grapes, 10 | Potato, 1 small | |
| Kale, 1/2 cup | Rice, brown, 1/2 cup | |
| Lettuce, raw, 1/2 cup | Rye wafers, 3 | |
| Onions, 1/2 cup | Strawberries, 3/4 cup | |
| Peach, 1 small | Summer squash, 1/2 cup | |
| Pineapple, 1/2 cup | Tomatoes, 1/2 cup | |
| Radishes, raw, 1/2 cup | Whole wheat cereal flakes, 3/4 cup | |
| Rice, white, 1/2 cup | Zucchini, 1/2 cup | |
| Roll, dinner, 1 | ||
| Rutabagas, 1/2 cup | ||
| Spaghetti, 1/2 cup | ||
| Tangerine, 1 medium | ||
| Turnip, 1 medium | ||
| NOTE: | ||
| * Low: less than 1 gram | ** Medium: 1 – 2.9 grams | *** High: 3 grams or more |
Unless otherwise indicated, all values for vegetables and pasta reflect fiber content of the cooked product. Values determined by High Carbohydrate and Fiber Research Foundation, Lexington, Kentucky.
Soluble Fiber Content of Foods
| Low * | Medium ** | High *** |
| Asparagus, 1/2 cup | Apricots, 2 medium | Apple, 1 small |
| Beans: kidney, lima, white | Banana, 1 small | Broccoli, 1/2 cup |
| , 1/2 cup | Beans, green, 1/2 cup | Carrots, 1/2 cup |
| Bean, sprouts, raw, | Beets, 1/2 cup | Peas, 1/2 cup |
| , 1/2 cup | Blackberries, 1/2 cup | Plums, 2 small |
| Bread, French, 1 slice | Brussels sprouts, 1/2 cup | Potato, 1 small |
| # Bran, 1/2 cup | Corn grits, 1/2 cup | Summer squash, 1/2 cup |
| Cauliflower, 1/2 cup | Eggplant, 1/2 cup | Tangerine, 1 medium |
| Cherries, 10 | Grapefruit, 1/2 | Zucchini, 1/2 cup |
| Cucumber, raw, 1/2 cup | Kale, 1/2 cup | |
| Grapes, 10 | Onions, 1/2 cup | |
| Lettuce, raw, 1/2 cup | Pear, 1 small | |
| Oats, whole, 1/2 cup | Popcorn, popped, 3 cups | |
| Parsnips, 1/2 cup | Rutabagas, 1/2 cup | |
| Peach, 1 medium | Strawberries, 3/4 cup | |
| Pineapple, 1/2 cup | Tomatoes, 1/2 cup | |
| Radishes, raw, 1/2 cup | Turnips, 1/2 cup | |
| NOTE: | ||
| * Low: 0.5 gram or less | ** Medium: 1 0.6 – 1.0 gram | *** High: 1.1 grams or more |
# Bran: Note that other wheat products such as whole wheat or white bread, pasta, and graham crackers are insignificant sources of soluble fiber. Brown and white rice also contain very little soluble fiber.
Unless otherwise indicated, all values for vegetables and pasta reflect fiber content of the cooked product. Values determined by High Carbohydrate and Fiber Research Foundation, Lexington, Kentucky.
For deeper information related to dietary fiber, visit: