High Fiber Food Chart

Category A (more than 7 grams per serving)

FOOD Avocado Black beans, cooked Bran cereal Broccoli, cooked Green peas, cooked Kale, cooked Kidney beans, cooked Lentils, cooked Lima beans, cooked Navy beans, cooked Oats, dry Pinto beans, cooked Split peas, cooked Raspberries Rice, brown, uncooked Soybeans, cooked AMOUNT 1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup TOTAL FIBER (grams) 11.84 14.92 19.94 4.50 8.84 7.20 13.33 15.64 13.16 11.65 12.00 14.71 16.27 8.34 7.98 7.62

Category B (more than 3 grams per serving)

FOOD Almonds Apple, w/ skin Banana Blueberries Cabbage, cooked Cauliflower, cooked Corn, sweet Figs, dried Flax seeds Garbanzo beans, cooked Grapefruit Green beans, cooked Olives Oranges, navel Papaya Pasta, whole wheat Peach, dried Pear Pistachio nuts Potato, baked w/ skin Prunes Pumpkin seeds Sesame seeds AMOUNT 1 oz. 1 medium 1 medium 1 cup 1 cup 1 cup 1 cup 2 medium 3 tsp. 1 cup 1/2 medium 1 cup 1 cup 1 medium 1 each 1 cup 3 pcs. 1 medium 1 oz. 1 medium 1/4 cup 1/4 cup 1/4 cup TOTAL FIBER (grams) 4.22 5.00 3.92 4.18 4.20 3.43 4.66 3.74 6.97 5.80 6.12 3.95 4.30 3.40 5.47 6.34 3.18 5.08 3.10 4.80 3.02 4.12 4.32

Spinach, cooked Strawberries Sweet potato, cooked Swiss chard, cooked Winter squash Yam, cooked cubes

1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

3.98 5.94 3.68 5.04 5.74 5.30

Category C (less than 3 grams per serving)

FOOD Apricots Apricots, dried Asparagus, cooked Beets, cooked Bread, whole wheat Brussels sprouts, cooked Cantaloupe, cubes Carrots, raw Cashews Celery Collard greens, cooked Cranberries Cucumber, sliced w/ peel Eggplant, cooked cubes Kiwifruit Mushrooms, raw Mustard greens, cooked Onions, raw Peanuts Peach Peppers, sweet Pineapple Plum Raisins Romaine lettuce Summer squash, cooked Sunflower seeds Tomato Walnuts Zucchini, cooked AMOUNT 3 medium 5 pieces 1 cup 1 cup 1 slice 1 cup 1 cup 1 medium 1 oz. 1 stalk 1 cup 1/2 cup 1 cup 1 cup 1 each 1 cup 1 cup 1 cup 1 oz. 1 medium 1 cup 1 cup 1 medium 1.5 oz box 1 cup 1 cup 1/4 cup 1 medium 1 oz. 1 cup TOTAL FIBER (grams) 0.98 2.89 2.88 2.85 2.00 2.84 1.28 2.00 1.00 1.02 2.58 1.99 0.83 2.48 2.58 1.36 2.80 2.88 2.30 2.00 2.62 1.86 1.00 1.60 0.95 2.52 3.00 1.00 2.98 2.63