Fiber in Foods Chart PDF – Overview
Most food contains fiber but here we bring you the complete chart of fiber in foods with the serving size and amount of fiber in each serving of that particular food, i.e. fruit, vegetable, bread and more. A high fiber diet is very useful in keeping yourself healthy in the long term.
Fiber or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibers are diverse in chemical composition, and can be grouped generally by their solubility, viscosity, and ferment-ability, which affect how fibers are processed in the body.
Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.
Fiber in Foods Chart
| Fruits | Serving size | Fiber (grams per serving) |
|---|---|---|
| Apple w/skin | 1 medium | 3.7 |
| Apple w/o skin 1 medium 2.4 | 1 medium | 2.4 |
| Applesauce | ½ cup | 2 |
| Apricots | 3 medium | 2.5 |
| Banana | 1 medium | 2.7 |
| Blueberries | (raw) 1 cup | 4 |
| Cantaloupe | 1 cup (pieces) | 1.3 |
| Cherries | 10 cherries | 1.3 |
| Fruit salad/fruit | cup ½ cup | 1.3 |
| Grapefruit | ½ medium | 1.3 |
| Grapes | 1 cup | 1.2 |
| Honeydew melon | 1 cup (pieces) | 1 |
| Mandarin oranges | ½ cup | 1 |
| Nectarine | 1 medium | 2.2 |
| Orange | 1 medium | 3 |
| Peach | 1 medium | 1.7 |
| Pear | 1 medium | 4 |
| Pineapple | 1 cup (pieces) | 2 |
| Plum | 1 medium | 1 |
| Prunes (dried) | 10 prunes | 6 |
| Raisins (seedless) | 2/3 cup | 4 |
| Raspberries | 1 cup | 8.4 |
| Strawberries | 1 cup | 3.4 |
| Tangerine | 1 medium | 2 |
| Watermelon | 1 cup (pieces) | 0.8 |
| Vegetables | ||
| Artichoke, boiled | 1 medium | 6.2 |
| Asparagus, boiled | ½ cup (6 spears) | 1.4 |
| Baked beans | 1 cup | 14 |
| Broccoli, boiled | ½ cup | 2.3 |
| Brussels sprouts, boiled | ½ cup | 2 |
| Carrot | 1 medium | 2 |
| Cauliflower, boiled | ½ cup | 1.7 |
| Celery | 1 stalk (7 inch) | 0.7 |
| Coleslaw | ½ cup | 1 |
| Corn, on the cob | 1 ear | 2 |
| Cucumber | ½ cup (slices) | 0.5 |
| Eggplant, boiled | ½ cup | 1 |
| Green beans, boiled | ½ cup | 2 |
| Lima beans, boiled | 1 cup | 13.2 |
| Lettuce | ½ cup (pieces) | 0.5 |
| Mushrooms | ½ cup (pieces) | 0.4 |
| Onions, boiled | ½ cup | 1 |
| Peas, green | ½ cup | 4 |
| Pinto beans, boiled | 1 cup | 14.7 |
| Potato, baked w/ skin | 1 medium | 5 |
| Potato, boiled | 1 medium | 2 |
| Potato salad | ½ cup | 1.6 |
Other than fruits and vegetable, Fiber in Foods chart PDF also contains the amount of fiber in breads, pasta and pastry, cereals and more items which are included in everyday diet.
Download Fiber in Foods Chart PDF from OliPDF using the direct download link given below.