FIBER IN FOODS CHART - Michigan Medicine

1 Fruits Serving size FIBER (grams per serving)Apple w/skin 1 medium Apple w/o skin 1 medium Applesauce cup Apricots 3 medium Banana 1 medium Blueberries (raw) 1 cup Cantaloupe 1 cup (pieces) Cherries 10 cherries Fruit salad/fruit cup cup Grapefruit medium Grapes 1 cup Honeydew melon 1 cup (pieces) Mandarin oranges cup Nectarine 1 medium Orange 1 medium Peach 1 medium Pear 1 medium Pineapple 1 cup (pieces) Plum 1 medium Prunes (dried) 10 prunes Raisins (seedless) 2/3 cup Raspberries 1 cup Strawberries 1 cup Tangerine 1 medium Watermelon 1 cup (pieces) FIBER IN FOODS CHARTV egetables Serving size FIBER (grams per serving)Artichoke, boiled 1 medium Asparagus, boiled cup (6 spears) Baked beans 1 cup Broccoli, boiled cup Brussels sprouts, boiled cup Carrot 1 medium Cauliflower, boiled cup Celery 1 stalk (7 inch) Coleslaw cup Corn, on the cob 1 ear Cucumber cup (slices) Eggplant, boiled cup Green beans, boiled cup Lima beans, boiled 1 cup Lettuce cup (pieces) Mushrooms cup (pieces)

2 Onions, boiled cup Peas, green cup Pinto beans, boiled 1 cup Potato, baked w/ skin 1 medium Potato, boiled 1 medium Potato salad cup FIBER IN FOODS CHARTV egetables (cont.) Serving size FIBER (grams per serving)Pumpkin, canned cup Spinach, boiled cup Spinach, raw cup Squash, winter cup Sweet potato, baked 1 medium Tomato, raw 1 medium Cereal Serving size FIBER (grams per serving)All-Bran, Kellogg s cup Alpha-Bits 1 cup Banana Nut Crunch 1 cup Bran Buds, Kellogg s 1/3 cup Cheerios 1 cup Corn Pop 1 cup Cracklin Oat Bran, Kellogg s cup Cream of Wheat 1 pack FIBER One, General Mills cup Frosted Mini-Wheats 5 biscuits Honey Nut Cheerios, General Mills 1 cup Instant Oatmeal 1 pack Multi- grain Cheerios 1 cup Quaker Shredded Wheat 3 biscuits Raisin Bran, General Mills cup Raisin bran, Kellogg s 1 cup Breads/Grains Serving size FIBER (grams per serving)Bagel (most bagels)

3 1 bagel English muffin, Thomas 1 muffin French bread 1 slice Italian, Bakery Light 1 slice Multi- grain 1 slice Pancakes 1 medium-large Pita, white 1 6 diameter Seven grain , Bran ola 1 slice Wheat, Bakery Light 1 slice White 1 slice whole wheat 1 slice Pasta Serving size FIBER (grams per serving)Elbow macaroni, Golden grain cup Macaroni 1 cup Macaroni, whole wheat 1 cup Spaghetti, whole wheat 1 cup Brown rice, long grain 1 cup White rice 1 cup