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Peanuts

1 oz dry roasted

2

0.64

165

Walnuts

1 oz

1.8

0.45

185

Popcorn

1 cup

1.2

trace

30

Brown rice

1 cup cooked

3.5

0.39

218

White rice

1 cup cooked

0.5

0.10

205

Oat bran bagel

4”

2

247

Rye Bread

1 slice

1.9

0.84

82

Whole wheat bread

1 slice

1.9

0.57

68

White bread

1 slice

0.5

0.15

80

Corn Grits

1 cup cooked

0.5

0.41

145

Whole wheat pasta

1 cup cooked

3.9

0.78

173

White pasta

1 cup cooked

2.3

0.56

197

Split peas

1 cup cooked

16

5.53

231

Kidney beans (canned)

1 cup

16

1.41

217

Lentils

1 cup cooked

15.6

6.73

229

Pinto beans

1 cup canned

14.0

trace

206

Baked beans

1 cup canned

12.7

1.79

236

Chick Peas

1 cup canned

12.0

3.87

286

Black eyed peas

1 cup canned

11.0

1.38

160

Tofu

_ cup firm

0.5

0.25

97

BREADS/GRAIN RICE/PASTA Teff flour Pearl Barley

SERVING SIZE

FIBER (grams)

SOLUBLE FIBER (grams) trace 1.66

CALORIES

_ cup 1 cup cooked

6.8 5.9

192 193

(grams)

(grams)

Grape Nuts

1 cup

10

5.07

380

Raisin Bran

1 cup

8

1.97

186

Corn Bran

1 cup

7.9

0.24

156

Oatmeal (instant)

1 cup

2.5

1.64

103

325 9th Ave. Seattle, WA 98104

HMC022005-ver2.doc Wt Regulation Class; Fiber Facts English/English Nutrition/Food Services, 206-731-4612 Adapted from: http://www.dietsite.com/Diets/EatingWell/Fiber/High%20Fiber%20Diet.htm

FIBER CONTENT OF FOODS

CEREALS

SERVING SIZE

FIBER

SOLUBLE FIBER

CALORIES

Prunes (dried)

_ cup

11.0

2.53

203

Dates (dried)

_ cup

6

1.69

203

Orange

1 large

4.4

0.79

86

Pear

1 medium

3.9

2.44

97

Blackberries

_ cup

3.8

0.97

37

Apple (with skin)

1 medium

3.7

0.28

81

Avocado

_

cup (whole)

3.5

1.95

117.5

SERVING SIZE

FIBER (grams)

SOLUBLE FIBER (grams) 0.43

CALORIES

1 oz dry roasted

3

169

SNACKS

Almonds (with salt)

BEANS AND LEGUMES

SOLUBLE FIBER (grams)

CALORIES

FRUIT/

SERVING SIZE

FIBER

VEGETABLE

(grams)

SERVING SIZE

FIBER (grams)

SOLUBLE FIBER (grams)

CALORIES

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