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Fiber in the Diet

The current American diet averages only about 10 grams of dietary fiber, whereas intakes of 25 to 40 grams are linked to a reduced risk of developing heart disease, diabetes, high blood pressure, colon cancer, and other intestinal disorders.

An ideal amount of fiber can be obtained daily from the following foods:

  • Six servings of whole grain breads and cereals (one serving = one slice of bread, 1/2 cup cooked pasta, rice, or cereal, or 1 cup high-fiber cold cereal)
  • Four to nine servings of fresh fruits and vegetables (one serving = one piece of fruit, 1 cup raw vegetables, or 1/2 cup cooked vegetables)
  • One serving of dried beans (one serving = 1/2 cup)

Dietary fiber in selected foods

The following lists the dietary fiber in selected foods. Vegetables, fruits, breads, crackers, cereals, and nuts are listed separately.

Selected foods Amount Dietary Fiber (grams)
Milk and milk products   0
Meats   0
Eggs   0
Beans, baked 1/2 cup 11.0
Chili with beans 1/2 cup 8.6
Fats, mayonnaise, margarine, dressings, etc.   0
Popcorn 1 cup 0.4

Dietary fiber in vegetables

Vegetable Amount Dietary Fiber (grams)
Asparagus 4 medium spears 0.9
Avocado 1/2 2.2
Beets, boiled 1/2 cup 2.1
Broccoli 1/2 cup 3.2
Brussels sprouts 1/2 cup 2.3
Carrots, boiled 1/2 cup 2.3
Carrots, raw 1 2.3
Celery, raw 1 stalk 0.7
Corn, off the cob 1/3 cup 3.1
Corn, on the cob 1 ear 5.9
Eggplant, peeled and cooked 1/2 cup 2.5
Lettuce 6 medium leaves 0.7
Mushrooms, raw 1/2 cup 0.7
Peas, boiled 1/2 cup 4.2
Potato, baked with skin 1 medium 3.0
Potato, boiled and peeled 1 medium 2.7
Potato, French-fried 10 pieces 1.6
Potato, mashed, with milk 1/2 cup 0.9
Spinach, cooked 1/2 cup 5.7
Sweet potato, cooked 1.5 - 2 inches 3.5
Tomato, raw 1 medium 2.0
Tomato juice 1/2 cup 0
Tomato sauce 1/2 cup 2.6

Dietary fiber in fruits

Fruits Amount Dietary Fiber (grams)
Apple, with peel 1 medium 3.3
Apple juice   0
Apple sauce 1/2 cup 2.6
Apricots 2 medium 1.6
Banana 1/2 medium 1.6
Cantaloupe 1/4 1.6
Dates, dried 5 3.1
Fig, dried 1 medium 2.4
Grapefruit, fresh 1/2 0.6
Grapes, seedless 12 0.3
Nectarine 1 medium 3.0
Orange 1 small 2.4
Peach, fresh 1 medium 1.4
Pear, fresh 1 medium 2.6
Pineapple, fresh 1/2 cup 0.9
Prunes, uncooked 2 medium 2.0
Raisins 2 tablespoons 1.2
Raspberries 1/2 cup 4.6
Strawberries 1/2 cup 1.7

Dietary fiber in breads and crackers

Bread  / Cracker Amount Dietary Fiber (grams)
Cracked wheat bread 1 slice 2.1
Hot dog bun 1 1.2
Hamburger bun 1 1.2
Pumpernickel bread 1 slice 1.2
Raisin bread 1 slice 0.4
Rye bread 1 slice 1.2
White bread 1 slice 0.8
Whole wheat bread 1 slice 2.1
Rye crackers 3 (3 1/2 inch) 2.3
Saltine crackers 4 squares 0

Dietary fiber in packaged cereals

Cereal Amount Dietary Fiber (grams)
All-Bran 1/3 cup 9.0
Bran Buds 1/3 cup 8.0
Crackling Bran 1/3 cup 4.0
Raisin Bran 1/3 cup 4.0

Dietary fiber in nuts

Nuts Amount Dietary Fiber (grams)
Peanut butter 2 tablespoons 2.4
Peanuts, roasted 1/4 cup 2.9
Spanish peanuts 10 0.7
Walnuts, chopped 1/4 cup 1.6