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 |