CalorieKing.com Staff
Adults need 25-35 grams of fiber a day. Are you getting enough?
Use these tables to help you find out how many grams of fiber are in the foods you eat.
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| Breakfast Cereals | Fiber (grams) |
|---|---|
| General Mills | |
| ..... Basic 4, 1 cup, 2 oz | 3 |
| ..... Cherrios (Honey Nut; Mulitgrain), 1 cup, 1 oz | 3 |
| ..... Multi-Bran Chex, 1 cup, 2 oz | 8 |
| ..... Oatmeal Crisp Almond, | 4 |
| ..... Raisin Nut Bran, 3/4 cup, 2 oz | 5 |
| ..... Total, average all types, 1 oz | 3 |
| ..... Wheat Chex; Wheaties, 1 cup | 5 |
| ..... Wheaties Energy Crunch, 1 cup | 4 |
| Health Valley | |
| ..... Amaranth Flakes, 3/4 cup | 4 |
| ..... Corn Bran Flakes, 3/4 cup | 4 |
| ..... Fiber 7 Flakes, 3/4 cup | 4 |
| ..... Golden Flax, 1/4 cup | 6 |
| ..... Granola, fat free, 2/3 cup | 6 |
| ..... Healthy Crunches & Flakes, 3/4 cup | 4 |
| ..... Healthy Fiber Flakes, 3/4 cup | 4 |
| ..... Oat Bran Flakes, all types, 3/4 cup | 4 |
| ..... Oat Bran Os, 3/4 cup, 2 oz | 4 |
| ..... Real Oat Bran, 1/2 cup | 5 |
| Kellog's | |
| ..... All Bran, 1/2 cup, 1 oz | 10 |
| ..... All Bran with extra fiber, 1/2 cup, 1 oz | 13 |
| ..... Bran Buds, 3/4 cup, 2 oz | 12 |
| ..... Corn Flakes, Fruit Loops, Smacks, 3/4 cup | 1 |
| ..... Cocoa/Rice Krispies Treats, 3/4 cup, 1 oz | 0 |
| ..... Complete Wheatbran Flakes, 3/4 cup, 1 oz | 5 |
| ..... Complete Oatbran Flakes, 3/4 cup, | 4 |
| ..... Corn Pops, 1 cup, 1 oz | 0 |
| ..... Cracklin' Oat Bran, 3/4 cup, 2 oz | 6 |
| ..... Frosted Mini Wheats, 1 cup, 2 oz | 6 |
| ..... Healthy Choice, all types, 1 cup | 5 |
| ..... Nutri-Grain, 1 1/4 cup, 2 oz | 4 |
| ..... Mueslix (Almond, Raisin Date), 2/3 cup | 4 |
| ..... Raisin Bran, 1 cup, 2 oz | 8 |
| ..... Smart Start Original, 1 cup | 2 |
| ..... Smart Start Soy Protein, 1 oz | 2 |
| ..... Special K, Product 19, 1 cup | 1 |
| ..... Special K, Red Berries, 1 cup | 4 |
| ..... Wheat Chex, 1 cup | 3 |
| Kashi | |
| ..... GoLEAN, 3/4 cup, 1.4 oz | 10 |
| ..... GoLEAN Crunch!, 1 cup, 1.8 oz | 8 |
| ..... GoLEAN bars, each | 6 |
| ..... Breakfast Pilaf, 1/2 cup, cooked, 5 oz | 6 |
| ..... Good Friends, 3/4 cup, 1 oz | 8 |
| ..... Good Friends, Cinna-Raisin Crunch, 1 cup, 1 3/4 oz | 10 |
| ..... Heart to Heart, 3/4 cup, 1.2 oz | 5 |
| ..... Puffed Kashi, 1 cup, 0.9 oz | 2 |
| Quaker | |
| ..... Captain Crunch, 3/4 cup | 1 |
| ..... 100% Natural Granola, average, 1/2 cup | 3 |
| ..... Crunchy Oat Bran, 1 cup, 1 oz | 5 |
| ..... Fruity Ohs, 1 cup | 2 |
| ..... Honey Nut, 1 cup | 3 |
| ..... Life Cereal, 3/4 cup, Oat Squares, 1/2 cup | 2 |
| ..... Oat Bran, 1/3 cup | 6 |
| ..... Oatmeal, average, 1 packet | 3 |
| ..... Puffed Rice, 1 cup | 1 |
| ..... Puffed Wheat, 1 cup | 2 |
| ..... Shredded Wheat, 3 biscuits | 3 |
| Post | |
| ..... 100% Bran, 1/2 cup | 8 |
| ..... Blueberry Morning, 1 cup, 2 oz | 2 |
| ..... Cocoa/Fruity Pebbles, 1 cup | 0 |
| ..... Cranberry Almond Crunch, 1 cup, 2 oz | 3 |
| ..... Frosted Alpha Bits, 1 cup | 1 |
| ..... Fruit & Bran, 1 cup, 2 oz | 5 |
| ..... Grape-Nuts, 1/2 cup, 2 oz | 5 |
| ..... Great Grains, 2/3 cup, 1.8 oz | 4 |
| ..... Honey Bunches of Oats, 3/4 cup, 1 oz | 1 |
| ..... Shredded Wheat'n Bran, 1/2 cup | 3 |
| Brans and Supplements | |
| Oat bran, 1 Tbsp | 1 |
| .....1/3 cup, 1 oz | 4.2 |
| Rice bran, 1/4 cup, 1 oz | 6 |
| Wheat bran, unprocessed, 1 Tbsp | 1.5 |
| ..... 2 Tbsp, 1/4 oz | 3 |
| ..... 1/2 cup, 1 oz | 13 |
| Corn germ, 1/4 cup, 1 oz | 5 |
| Wheat germ, 1/4 cup, 1 oz | 3 |
| Psyllium seed husks, 2 Tbsp | 8 |
| Metamucil, 1 dose | 3.4 |
| Hot Cereals and Oatmeal | |
| Bulgar (cracked wheat), cooked, 1 cup | 8 |
| Cream of Wheat, cooked, 2/3 cup | 1 |
| Hominy Grits, dry, 3 Tbsp, 1 oz | 1.2 |
| Oatmeal, 2/3 cup, cooked | 2.7 |
| Breads and Crackers | |
| Bread, white, 1 slice, 1 oz | 0.7 |
| ..... wholewheat, 1 slice, 1 oz | 1.5 |
| ..... wholegrain, 1 slice, 1 oz | 2 |
| ..... rye, pumpernickel, 1 oz | 1.5 |
| .....bagel/roll/bun, 1 medium, 2 oz | 1.5 |
| ..... Pita, wholewheat, 5" pocket | 4.5 |
| Crackers, Graham, average, 2 | 1.4 |
| ..... Saltine, 4 crackers | 0.3 |
| Crispbreads, rye, average, 2 | 4 |
| Matzo, 1 board, 1 oz | 1 |
| Rice cakes, average, 1 cake | 0.3 |
| Tortilla, regular, 6" | 0.5 |
| ..... wholewheat, 6" | 1.3 |
| Barley, Pasta, Rice and Flours | |
| Barley, pearled, raw, 1/4 cup, 1.7 oz | 5 |
| Rice, white, cooked, 1 cup, 7 oz | 1.6 |
| ..... brown, cooked, 1 cup | 3.2 |
| ..... Rice-A-Roni, average, 1 cup | 1.5 |
| Spaghetti/Noodles, cooked, 1 cup | 2 |
| ..... wholegrain, cooked, 1 cup | 7 |
| ..... Amaranth (Health Valley), 1 cup | 9 |
| Flour, white, wheat, 1 cup, 4 1/2 oz | 3.5 |
| .....wholegrain, 1 cup, 4 1/2 oz | 15 |
| .....cornmeal, stone ground, 1 cup, 4 1/2 oz | 13 |
| .....carob flour, 1 cup, 3 1/2 oz | 15 |
| .....rye flour, 1 cup, 3 1/2 oz | 15 |
| .....soy flour, defatted, 1 cup, 3 1/2 oz | 17 |
| .....soy flour, full-fat, raw, 1 cup, 3 oz | 8 |
| .....soy meal, defatted, 1 cup, 4 1/2 oz | 14 |
| Frozen Entrees & Dinners | |
| Beans/Chili base, average | 6-10 |
| Potato/Pasta base, average | 4-6 |
| Vegetable base, average | 3 |
| Meat/Chicken base, average | 2-3 |
| Pizzas, 1/4 large, average | 3 |
| Vegetarian soy burgers, 1 pattie | 5 |
| Soups | |
| Chicken noodle, average, 1 cup | 0 |
| Tomato, average, 1 cup | 0.5 |
| Vegetable, average, 1 cup | 3 |
| Health Valley, Black Bean; Minestrone, 1 cup | 10 |
| ..... Tomato, 1 cup | 4 |
| ..... 5-bean Vegetable; Lentil & Carrots, 1 cup | 13 |
| ..... Mushroom & Barley; Split Pea; Vegetable, 1 cup | 7 |
| ..... Rotini & Vegetables, 1 cup | 4 |
| Fast Food and Restaurant Food | |
| Hamburgers, small, everage | 1.5 |
| ..... large, average | 2.5 |
| Hot dog, regular | 1.5 |
| French Fries, small serving, 2 1/2 oz | 2.5 |
| ..... regular/medium, 3 1/2 oz | 3.5 |
| Chicken nuggets, 6 pack | 0.5 |
| Chicken sandwich, average | 2 |
| Taco, average | 4 |
| Sundaes, shakes and soft drinks | 0 |
| Arby's | |
| ..... Baked potato w. broccoli and chedder | 6 |
| ..... Roast Beef Sandwich, regular | 2 |
| Denny's | |
| ..... Grilled Chicken Caesar salad, no bread | 4 |
| ..... Classic Burger w. fries | 4 |
| ..... Club Sandwich, no fries | 2 |
| ..... Grilled Chicken Sandwich, no fries | 4 |
| Domino's | |
| ..... Vegi Feast, 12", 2 slices | 2 |
| ..... Hawaiian Feast, 12", 2 slices | 2 |
| ..... Pepperoni Feast, 12", 2 slices | 2 |
| McDonald's | |
| ..... Big Mac; McChicken | 4 |
| ..... Hamburger; Cheeseburger; Quarter Pounder | 2 |
| ..... Egg McMuffin | 2 |
| ..... Grilled Chicken Caesar Salad | 3 |
| ..... McVeggie Burger | 8 |
| Pizza Hut | |
| ..... Pan Pizza: Cheese, Pepperoni | 2 |
| ..... Pan Pizza, Supreme | 4 |
| ..... Thin'n Crispy, Supreme | 4 |
| ..... Hand-tossed, average | 4 |
| ..... Personal Pan Pizza, 1 whole | 5 |
| Subway | |
| ..... Sandwich, white roll, average | 4 |
| ..... Sandwich, honey-wheat roll, average | 3.2 |
| ..... Footlong, wheat roll, average | 8 |
| ..... Salads, average | 3 |
| Cakes, Cookies, Snack Bars | |
| Apple/fruit pie | 2 |
| Cake with plain flour, 1 serving | 1 |
| Cake with whole wheat flour, 1 serving | 3 |
| Carrot cake, 1 serving | 2 |
| Cookies, oatmeal, 3 small/1 large, 4 oz | 3 |
| Donuts | 0 |
| Fruit cake, 1 serving | 3 |
| Fig bars, 2 | 1.3 |
| Muffins, oat bran, 2 small/1 large, 4 oz | 5 |
| Granola bars, average, 1 bar | `2 |
| ..... Atkin's Advantage Bars, average | 9 |
| ..... Cliff bars, 1.7 oz | 5 |
| ..... Fi-Bar Nectar, 1 bar | 4 |
| ..... Health Valley fruit/granola bars | 4 |
| ..... Health Valley cereal bars | 7 |
| ..... Luna bars, 1.7 oz | 3 |
| Chocolate, Chips, Popcorn | |
| Cheese Balls/Curls/Twists | 0 |
| Chocolate, hard candy | 0 |
| Chocolate with nuts/fruit, 2 oz bar | 1 |
| Mars Bar | 1 |
| Potato chips, corn chips, 1 oz | 1 |
| Popcorn, 3 cups | 2 |
| Pretzels, twists, 6 | 1 |
| Nuts & Seeds | |
| Almonds, natural, 25 kernels, 1 oz | 4 |
| ..... blanched (skins removed), 1 oz | 3 |
| Cashews, filberts/hazelnuts, pecans, 1 oz | 1.7 |
| Coconut, 1 oz | 2.5 |
| Peanuts, mixed nuts, 1 oz | 2.5 |
| Peanut butter, 2 Tbsp, 1 oz | 1.8 |
| Pistachio nuts, dried, shelled, 1 oz | 3 |
| Walnuts, black/english, dried, 1 oz | 1.5 |
| Seeds, Amaranth, 2 1/2 Tbsp, 1 oz | 3.5 |
| ..... Flax seeds, 3 Tbsp, 1 oz | 7 |
| ..... Psyllium seed husks, 5 Tbsp, 1 oz | 20 |
| ..... Quinoa seeds, 3 Tbsp, 1 oz | 2.7 |
| ..... Sesame seeds, whole, 1 oz | 3 |
| ..... Sesame butter/Tahini, 2 Tbsp, 1.1 oz | 3 |
| ..... Sunflower kernels, 1/4 cup, 1 oz | 4.4 |
| ..... Teff seeds, 1 oz | 3.8 |
| Fruit - Fresh | |
| Apples: 1 medium, 6 oz | |
| ..... with skin + core | 5.5 |
| ..... with skin, no core | 4.5 |
| ..... without skin, nor core | 3.7 |
| Apricots, 2 medium, 4 oz | 2 |
| Avocado, average, 1/2 medium | 3 |
| Banana, 1 medium, 6 oz (weight with skin) | 2 |
| Blueberries, raw, 1.2 cup, 5 oz | 4.4 |
| Cherries, sweet, raw, 10, 2 1/2 oz | 1.5 |
| Grapefruit, average, 1/2 fruit, 8 1/2 oz | 1 |
| Grapes, 1 medium bung, seedless, 7 oz | 3 |
| Kiwifruit, 1 medium, 3 oz | 3 |
| Mango, 1 medium, 11 oz (whole weight) | 1.6 |
| Melons, cantaloup, 4 oz (edible weight) | 1 |
| Nectarine, 1 medium, 4 oz | 1.8 |
| Olives, average all types, 2 jumbo, 2 oz | 1.5 |
| Oranges, 1 medium, 7-8 oz (weight with skin) | 3.8 |
| Passionfruit, 2 medium, 2 1/2 oz | 5 |
| Peaches, 1 large, 6 oz | 2 |
| Pears, raw, 1 medium, 6 oz | 4.5 |
| Pineapple, 1 slice, 3 oz | 1.8 |
| Plums, 2 medium, 6 oz | 2.8 |
| Strawberries, 6 medium/3 large, 2 oz | 1.5 |
| Watermelon, 4 oz (edible weight) | 0.5 |
| Fruit - Dried, Juice | |
| Dried fruit, Apricots, 8 halves, 1 oz | 2.2 |
| ..... Dates, 3 medium; raisins, 2 Tbsp, 1 oz | 1.5 |
| ..... Figs, 3 medium, 1 1/2 oz | 5 |
| ..... Purnes, 4 medium, 1 oz | 2 |
| Fruit juice, orange, apple, etc. 1 glass | <0.5 |
| ..... Prune juice, 5 oz | 1.4 |
| ..... Carrot juice, 8 oz | 1.8 |
| Vegetables | |
| Asparagus, 4 spears | 2 |
| Bean sprouts, 1/2 cup, 2 1/4 oz | 1.5 |
| Beans, snap/green, 1/2 cup, 2 1/2 oz | 2 |
| ..... Baked beans in tomato sauce, 1/2 cup, 4 1/2 oz | 10 |
| ..... Dried beans, cooked, average, 1/2 cup | 7 |
| Beet, cooked, slices, 1/2 cup, 3 oz | 1.5 |
| Broccoli, cooked, 1/2 cup, 3 oz | 2.2 |
| Brussels sprouts, cooked, 1/2 cup, 3 oz | 3.5 |
| Cabbage, white, cooked, 1/2 cup, 2 1/2 oz | 1 |
| ..... red, cooked, 1/2 cup, 2 1/2 oz | 2 |
| Carrots, 1 medium, 1/2 cup, 2 1/2 oz | 2.7 |
| Cauliflower, cooked, 1/2 cup, 3 oz | 2.8 |
| Celery, raw, diced, 1/2 cup, 2 1/2 oz | 1 |
| Chick peas (garbonzo beans), cooked, 1/2 cup, 3 1/2 oz | 6 |
| Corn, kernels, cooked, 1/2 cup, 2 1/2 oz | 2.5 |
| ..... Creamed corn, 1/2 cup, 4 1/2 oz | 1.5 |
| Cucumber/Lettuce/Mushrooms, 2 oz | 0.5 |
| Eggplant, raw, sliced, 1/2 cup | 2.5 |
| Lentils, cooked, 1/2 cup, 3 1/2 oz | 4 |
| Onions, 1 medium, 4 oz | 2 |
| ..... Green onions, 1/4 cup chopped, 1 oz | 1.5 |
| Peas, green, 1/2 cup, 3 oz | 3 |
| ..... Cowpeas (black-eyed peas), cooked, 1/2 cup | 10 |
| ..... Split peas, cooked, 1/2 cup, 4 1/2 oz | 6.5 |
| Peppers, sweet, raw, 1 large,3 1/2 oz | 1.5 |
| Potatoes, 1 medium, with skin, 5 oz | 4 |
| ..... without skin | 2 |
| ..... 1/2 cup mashed, 3 1/2 oz | 1.5 |
| ..... French Fries, 3 oz serving | 3 |
| Spinach, cooked, 1/2 cup, 3 oz | 2 |
| Squash, Summer, cooked, 3 oz | 1.2 |
| ..... Winter, cooked, 3 oz | 2.4 |
| Tomatoes, 1 medium, 5 oz | 2 |
| ..... Tomato sauce, 1 cup | 0.3 |
| Frozen mixed vegetables, cooked, 1/2 cup | 3 |
| Soybean products, Miso, 1/2 cup, 5 oz | 7.7 |
| ..... Tempeh, 1 piece, 3 oz | 2 |
| ..... Tofu, 4 oz | 1.4 |
| Salads | |
| Side salad, average | 1 |
| Bean salad, 1/2 cup | 5 |
| Coleslaw, 1/2 cup | 1 |
| Potato salad, 1/2 cup | 2 |
Last updated: January 27th, 2004
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