Fiber (g) Apples with skin Apricot Apricots, dried Banana Blueberrie s Cantaloup e, cubes

1 medium 3 medium 4 pieces 1 medium 1 cup 1 cup

5 1 2.9 3.9 4.2 1.3 3.7 3.1 3.4 2 3.2 5.1 1.1 1.6 6.4 4.4

Figs, dried 2 medium 1/2 Grapefruit medium Orange, navel 1 medium Peach 1 medium Peaches, dried 3 pieces Pear 1 medium Plum 1 medium Raisins 1.5 oz box Raspberri es 1 cup Strawberri es 1 cup Grains, Beans, Nuts & Seeds Almonds Black beans, cooked Bran cereal Bread, whole wheat Brown rice, dry Cashews Flax seeds

Serving Size 1 oz

Fiber (g) 4.2

1 cup 1 cup

13.9 19.9

1 slice 1 cup 1 oz 3 Tbsp.

2 7.9 1 6.9

Garbanzo beans, cooked 1 cup Kidney beans, cooked Lentils, red cooked

5.8

1 cup

11.6

1 cup

13.6

Lima beans, cooked 1 cup Oats, rolled dry 1 cup Quinoa (seeds) dry Quinoa, cooked

8.6 12

1/4 cup 1 cup

6.2 8.4

Pasta, whole wheat 1 cup Peanuts 1 oz Pistachio nuts 1 oz Pumpkin seeds 1/4 cup Soybeans, cooked 1 cup Sunflower seeds 1/4 cup Walnuts 1 oz Vegetable Serving s Size Avocado (fruit) 1 medium Beets, cooked 1 cup Beet greens 1 cup Bok choy, cooked 1 cup Broccoli, cooked 1 cup Brussels sprouts, cooked

6.3 2.3 3.1 4.1 8.6 3 3.1

Fiber (g) 11.8 2.8 4.2

2.8 4.5

1 cup

3.6

Cabbage, cooked 1 cup Carrot 1 medium Carrot, cooked 1 cup Cauliflowe r, cooked 1 cup Cole slaw 1 cup Collard greens, cooked Corn, sweet Green beans Celery Kale, cooked Onions, raw Peas, cooked Peppers, sweet

4.2 2.6 5.2

3.4 4

1 cup 1 cup 1 cup 1 stalk 1 cup 1 cup 1 cup 1 cup

2.6 4.6 4 1.1 7.2 2.9 8.8 2.6

Pop corn, air-popped 3 cups Potato, baked w/ skin 1 medium Spinach, cooked 1 cup Summer squash, cooked Sweet potato, cooked Swiss chard, cooked Tomato Fresh & Dried Fruits Apple, with skin

3.6

4.8 4.3

1 cup

2.5

1 medium

4.9

1 cup 1 medium Serving Size 1 medium

3.7 1 Soluble Fiber (g) 4.2 Insoluble Total Fiber (g) Fiber (g) 1.5 5.7

Apricots, dried Banana Blackberri es Blueberrie s Figs, dried Grapefruit Kiwi fruit Orange Pear Plums Prunes, dried Raspberri es Strawberri es

4 medium 1 medium 1/2 cup 1 cup 3 medium 1/2 fruit 1 large 1 medium 1 medium 2 medium 4 medium 1/2 cup 1 cup

1.8 2.1 3.1 1.7 3 2.4 2.4 2.1 0.8 1.2 1.3 0.9 1.8

1.7 0.07 0.07 2.5 2.3 0.7 0.8 1.3 3.2 1 1.8 2.3 2.6

3.5 2.8 3.8 4.2 5.3 3.1 3.2 3.4 4 2.2 3.1 3.2 4.4

Nuts, Seeds & Serving Beans Size Almonds, raw 1 ounce Black beans, cooked Blackeyed peas, cooked

Soluble Fiber (g) 0.7

Insoluble Total Fiber (g) Fiber(g) 3.5 4.2

1/2 cup

3.8

3.1

6.9

1/2 cup

2.2 2.7

1.9 2.1

4.1 4.8

Flaxseeds 2 tbsp. Garbanzo beans, cooked 1/2 cup Kidney beans, cooked Lentils, cooked Peanuts, dry roasted Pinto beans, cooked

1.2

2.8

1/2 cup 1/2 cup

2.9 2.8

2.9 3.8

5.8 6.6

1 ounce

1.1

1.2

2.3

1/2 cup

5.5

1.9

7.4

Psyllium seed husks Sesame seeds

2 tbsp. 1/4 cup

7.1 0.7

0.9 2.6

8 3.3

Split peas, cooked 1/2 cup Sunflower seeds 1/4 cup Walnuts 1 ounce White beans, cooked

1.1 1.1 0.6

2.4 1.9 2.5

3.4 3 3.1

1/2 cup

3.8

0.4

4.2

Vegetable Serving Soluble s Size Fiber (g) Artichoke, cooked 1 medium 4.7 Asparagus , cooked 1/2 cup 1.7 Broccoli, raw 1/2 cup 1.3 Brussels sprouts, cooked Carrot, raw Green peas, cooked Green Beans, cooked Kale, cooked Lima beans, cooked Okra, cooked Potato with skin

Insoluble Total Fiber (g) Fiber (g) 1.8 1.1 1.4 6.5 2.8 2.7

1 cup 1 medium

1.7 1.1

1.9 1.5

3.6 2.6

1/2 cup

3.2

1.2

4.4

1/2 cup 1 cup

0.8 2.1

1.2 5.1

2 7.2

1/2 cup 1/2 cup 1 medium

2.1 3.1 2.4

2.2 1 2.4

4.3 4 4.8

Soybeans (edamame ) 1/2 cup

2.7

2.2

4.9

Squash, summer, cooked Squash, winter, cooked Sweet potato, peeled Tomato with skin Zucchini, cooked

1/2 cup

1.3

1.2

2.5

1/2 cup

1.7

1.4

3.1

1 medium 1 medium 1/2 cup

2.7 0.3 1.4

2.2 1 1.2

4.9 1.3 2.6