Fiber Counter
Adults need 20 to 35 grams of fiber a day. Are you getting enough? Check out the table below to find out how many grams of fiber are in the foods you eat.
| Food | Fiber (grams) |
|---|---|
| Breakfast cereals | |
| Cheerios, 1 cup, 1 oz | 3 |
| All-Bran Extra Fiber, 1/2 cup, 1 oz | 13 |
| Froot Loops, 1 cup | 0.5 |
| Raisin Bran, 1 cup, 2.1 oz | 7 |
| Kashi GoLEAN, 1 cup, 1.8 oz | 10 |
| Kashi, Puffs, 1 cup, 0.7 oz | 1 |
| Puffed Rice, 1 cup, 0.5 oz | 0.2 |
| Oatmeal, average 1 packet, 1 oz | 3 |
| Bread | |
| White bread, 1 slice, 0.9 oz | 0.6 |
| Whole-grain, 1 slice, 0.9 oz | 2 |
| Pasta and Rice | |
| White rice, long-grain, cooked, 1 cup | 0.6 |
| Brown rice, long-grain, cooked, 1 cup | 4 |
| Pasta, cooked, 1 cup | 3 |
| Whole-wheat pasta, cooked, 1 cup | 4 |
| Nuts, Seeds | |
| Almonds, natural, 1 oz | 3 |
| Peanut butter, 2 Tbsp, 1 oz | 1.8 |
| Flax seeds, 3 Tbsp, 1 oz | 7 |
| Psyllium seed husks, 1 Tbsp, 0.2 oz | 4 |
| Sunflower kernels, 1/4 cup, 1 oz | 3 |
| Fruit | |
| Apple, 1 medium, 4.9oz, with skin, no core | 3 |
| Banana, 1 medium | 3 |
| Orange, 1 medium | 3 |
| Pear, 1 medium with skin | 5 |
| Raspberries, 1 cup, 4.3 oz | 8 |
| Vegetables | |
| Broccoli, 3 florets | 2 |
| Carrot, 1 medium, 2.2 oz | 2 |
| Lettuce, 2 oz | 0.7 |
| Potato, 1 medium, 7.5 oz, with skin | 5 |
| Soybean products | |
| Tofu, 1/2 cup, 4.4 oz | 3 |
| Miso, 1 cup | 1 |
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