Vegetables

Vegetables

Fiber Content of Foods
Food Amount Fiber
(gram)
Apple 1 medium 3
Apple juice 1 cup 0
Apricot 3 dried 4.5
Artichoke 1 6
Asparagus 2 spears 1
Avocado 1/2 medium 2
Banana 1 medium 2.4
Barley, raw 40 g 5
Barley, cooked 1 cup, 180 g 6.5
Beans, Black-eyed, cooked 100 g 6.5
Beans. Green, cooked 1 cup 2
Beans, Mung, cooked 100 g 6.5
Beans, Soya, cooked 100 g 7.5
Beet Root, canned 100 g 4
Bitter Melon 100 g 2
Black Berrids, fresh 100 g 5
Blue Berries, raw/td> 100 g 5
Bread- Chapati 100 g 3
Bread- Naan 60 g 1.5
Bread- Loaf, Black Rye 1 slice 7
Broccoli, raw 100 g 4
40 g 2
Cantaloupe 1 cup 1
Carrot, raw 70 g 2
Cereal- All Bran 45 g 13
Cereal- Oat Bran 22 g 3.5
Chick Peas, dried, boiled 180 g 20.5
Cucumber, sliced 1/2 cup <1
Figs, dried 75 g 10.5
Flour- Barley 100 g 10
Flour- Besan (Chickpea) 100 g 11
Flour- Soya, low fat 100 g 15.5
Flour- Wholemeal 100 g 11
Flour- Wheat, plain (Maida) 100 g 4
Grapes 1/2 cup <1
Kiwi fruit 1 medium 5
Guava, 100 g 5.5
Lemon 1 g 2.5
Lettuce 1 cup 1
Mango, peeled 150 g 2.5
Nashi Pear, unpeeled 130 g 4.5
Nuts- Almonds, raw 4 numbers 1.5
Nuts- Cashew, raw 75 g 4.5
Orange 1 medium 3
Peach 1 medium 2
Onion 1 large 0.6
Pear with skin 1 medium 4
Peas (cooked) 1 cup 6
Pistachios 1 oz 3
Popcorn (air popped) 3.5 cup 4.5
Potato, baked with skin 1 medium 4
Raspberries 1 cup 8
Rice 1 cup 1.6
Strawberries 1 cup 4
Spinach (raw) 1 cup 1
Spinach (cooked) 1 cup 4
Sunflower Seeds 1 ounce 4
Tomato 1 medium 2
Whole wheat bread 1 slice 1.3

List of High Fiber Foods

The above list is very handy in selecting high fiber foods to increase fibers in diet.. From the above table, see below a list of high fiber foods:
 

  1. Legumes & Lentils: Dried beans, peas and other legumes including baked beans, kidney beans, split peas, dried limas, garbanzos, lentils, pinto beans and black beans. Green beans, snap beans, pole beans, lima beans and broad beans

  2. Dried fruit such as figs, apricots and dates
  3. Fruits like raspberries, blackberries and strawberries, cherries, plums, pears, apples, kiwi fruit, guava, banana. Pears contain more fiber than prunes.
  4. Vegetables like Fresh or frozen green peas, broccoli, Brussels sprouts, Sweet corn, beet root, baked potato with the skin, carrot
  5. Greens vegetables including spinach, beet greens, kale, collards, Swiss chard and turnip greens.
  6. Nuts such as almonds, Brazil nuts, peanuts, pistachios, and walnuts (Nuts are also high in fat content, read calories in nuts.). But pistachios are the lowest in calories and fat of all nuts, and a one-ounce serving has three grams of fiber.
  7. Whole wheat and barley products
  8. Rye, oats, buckwheat and cornmeal
  9. Coconut (this is also high in saturated fat).

The fibers should be very important inclusion in your diet for controlling your cholesterol and preventing cancer.