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    Soluble & Insoluble Fiber Foods List: Fresh & Dried Fruits Serving Soluble Fiber (G) Insoluble Fiber (G) Total Fiber (G)

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    PRASANNA
    This document provides a list of foods and their soluble, insoluble, and total fiber content per serving. It is organized into sections for fruits, nuts/seeds/beans, vegetables, and whole grains. The list shows that foods like apples, pears, beans, lentils, broccoli, and whole grains are high in both soluble and insoluble fiber. Wheat bran is particularly high in soluble fiber at 11.3 grams per 1/2 cup serving.

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    Soluble & Insoluble Fiber Foods List: Fresh & Dried Fruits Serving Soluble Fiber (G) Insoluble Fiber (G) Total Fiber (G)

    Uploaded by

    PRASANNA
    381 views2 pages
    This document provides a list of foods and their soluble, insoluble, and total fiber content per serving. It is organized into sections for fruits, nuts/seeds/beans, vegetables, and whole grains. The list shows that foods like apples, pears, beans, lentils, broccoli, and whole grains are high in both soluble and insoluble fiber. Wheat bran is particularly high in soluble fiber at 11.3 grams per 1/2 cup serving.

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    NOWF-Fiber-Content-of-Foods

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    This document provides a list of foods and their soluble, insoluble, and total fiber content per serving. It is organized into sections for fruits, nuts/seeds/beans, vegetables, and whole grains. The list shows that foods like apples, pears, beans, lentils, broccoli, and whole grains are high in both soluble and insoluble fiber. Wheat bran is particularly high in soluble fiber at 11.3 grams per 1/2 cup serving.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    381 views2 pages

    Soluble & Insoluble Fiber Foods List: Fresh & Dried Fruits Serving Soluble Fiber (G) Insoluble Fiber (G) Total Fiber (G)

    Uploaded by

    PRASANNA
    This document provides a list of foods and their soluble, insoluble, and total fiber content per serving. It is organized into sections for fruits, nuts/seeds/beans, vegetables, and whole grains. The list shows that foods like apples, pears, beans, lentils, broccoli, and whole grains are high in both soluble and insoluble fiber. Wheat bran is particularly high in soluble fiber at 11.3 grams per 1/2 cup serving.

    Copyright:

    © All Rights Reserved
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    Soluble & Insoluble Fiber Foods List

    Fresh & Dried Fruits Serving Soluble Fiber (g) Insoluble Fiber (g) Total Fiber (g)
    Apple with skin 1 medium 4.2 1.5 5.7
    Apricots, dried 4 medium 1.8 1.7 3.5
    Banana 1 medium 2.1 0.7 2.8
    Blackberries ½ cup 3.1 0.7 3.8
    Figs, dried 3 medium 3.0 2.3 5.3
    Grapefruit ½ of large 2.4 0.7 3.1
    Kiwi 1 large 2.4 0.8 3.2
    Orange 1 medium 2.1 1.3 3.4
    Pear 1 medium 0.8 3.2 4.0
    Plums 2 medium 1.2 1.0 2.2
    Prunes 4 medium 1.3 1.8 3.1
    Raspberries ½ cup 0.9 2.3 3.2
    Strawberries 1 cup 1.8 2.6 4.4
    Nuts, Seeds & Beans
    Almonds, raw 1 ounce 0.7 3.5 4.2
    Black beans, cooked ½ cup 3.8 3.1 6.9
    Flaxseeds 2 tbsp. 2.7 2.1 4.8
    Garbanzo beans, cooked ½ cup 1.2 2.8 4.0
    Kidney beans, cooked ½ cup 2.9 2.9 5.8
    Lentils, cooked ½ cup 2.8 3.8 6.6
    Peanuts, dry roasted 1 ounce 1.1 1.2 2.3
    Pinto beans, cooked ½ cup 5.5 1.9 7.4
    Psyllium seeds 2 tbsp. 7.1 0.9 8.0
    Sesame seeds ¼ cup 0.7 2.6 3.3
    Split peas, cooked ½ cup 1.1 2.4 3.5
    Sunflower seeds ¼ cup 1.1 1.9 3.0
    Walnuts 1 ounce 0.6 2.5 3.1
    Vegetables
    Artichoke, cooked 1 medium 4.7 1.8 6.5
    Asparagus, cooked ½ cup 1.7 1.1 2.8
    Broccoli, raw ½ cup 1.3 1.4 2.7
    Brussel Sprouts, cooked 1 cup 1.7 1.9 3.6
    Carrot, raw 1 medium 1.1 1.5 2.6
    Green peas, cooked ½ cup 3.2 1.2 4.4
    Green beans, cooked ½ cup 0.8 1.2 2.0
    Kale, cooked 1 cup 2.1 5.1 7.2
    Lima beans, cooked ½ cup 2.1 2.2 4.3
    Potato with skin 1 medium 2.4 2.4 4.8
    Soybeans (edamame) ½ cup 2.7 2.2 4.9
    Squash, summer, cooked ½ cup 1.3 1.2 2.5
    Sweet potato, peeled 1 medium 2.7 2.2 4.9
    Tomato with skin 1 medium 0.3 1.0 1.3
    Zucchini, cooked ½ cup 1.4 1.2 2.6
    Whole Grains
    Barley, cooked ½ cup 3.3 0.9 4.2
    Brown rice, cooked ½ cup 1.3 0.1 1.4
    Oat bran, cooked ¾ cup 2.2 1.8 4.0
    Oatmeal, cooked 1 cup 2.4 1.6 4.0
    Popcorn, air-popped 3 cups 3.2 0.4 3.6
    Pumpernickel bread 1 slice 1.5 1.2 1.7
    Quinoa, cooked ½ cup 1.7 2.5 4.2
    Soluble & Insoluble Fiber Foods List

    Rye bread 1 slice 1.9 0.8 2.7


    Wheat bran ½ cup 11.3 1.0 12.3
    Wheat germ 3 tbsp. 3.2 0.7 3.9
    Wholegrain bread 1 slice 2.8 0.1 2.9
    Whole wheat bread 1 slice 1.6 0.3 1.9
    Wholegrain pasta 1 cup 4.1 2.2 6.3

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