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Dietary Fibre Values for Selected Foods
|
Cereals, Grains, Pasta
|
| Food |
Serving |
Fibre |
| Kellog's 40% Bran |
1/2 cup |
3.1 grams |
| Flakes |
1/2 cup |
3.1 grams |
| Post Raisin Bran |
1/3 cup |
8.8 grams |
| Kellogg’s All Bran |
1/3 cup |
7.8 grams |
| Bran Buds |
3 tbsp. |
1.6 grams |
| Grape Nuts |
1/2 cup |
2.5 grams |
| Shredded Wheat |
3/4 cup |
1.2 grams |
| Cheerios |
3/4 cup |
0.3 grams |
| Kellogg’s Cornflakes |
3/4 cup |
0.9 grams |
| Rice Krispies |
3/4 cup |
1.8 grams |
| Wheaties |
1/2 cup |
0.5 grams |
| Cream of Wheat |
1/2 cup |
1.9 grams |
| Oats (instant, quick) |
1/2 cup |
2.1 grams |
| Quaker Oat Bran |
1/2 cup |
0.9 grams |
| Spaghetti, hot, firm |
1/3 cup |
0.5 grams |
| Rice, white |
1/3 cup |
1.6 grams |
| Rice, brown |
1/3 cup |
1.6 grams |
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|
Dried beans, peas, lentils
|
| Food |
Serving |
Fibre |
| Kidney beans, canned |
1/3 cup |
3.8 grams |
| White beans, cooked |
1/3 cup |
3.8 grams |
| Black-eyed peas |
1/3 cup |
8.2 grams |
| Baked peas, canned |
1/4 cup |
2.9 grams |
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|
Starch vegetables
|
| Food |
Serving |
Fibre |
| Corn, canned |
1/2 cup |
6.0 grams |
| Creamed corn, canned |
1/2 cup |
5.1 grams |
| Corn on the cob, cooked |
1 ear (6 inch) |
3.6 grams |
| Lima beans, canned |
1/2 cup |
4.4 grams |
| Garden peas, frozen |
1/2 cup |
4.4 grams |
| Acorn squash, mashed |
3/4 cup |
5.3 grams |
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|
Breads
|
| Food |
Serving |
Fibre |
| Whole wheat bread |
1 slice (1 oz.) |
1.5 grams |
| Rye bread |
1 slice (1 oz.) |
1.0 grams |
| Pumpernickel bread |
1 slice (1 oz.) |
3.8 grams |
| White bread |
1 slice (1 oz.) |
0.5 grams |
| Bagel |
1/2 (3 1/2 inch) |
0.5 grams |
| English muffin |
1/2 (3 1/2 inch) |
0.8 grams |
| Corn tortilla |
1 (6 inch) |
2.7 grams |
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|
Crackers, snacks
|
| Food |
Serving |
Fibre |
| Graham crackers |
3 crackers |
2.1 grams |
| Pretzels, sticks or rings |
3/4 ounce |
1.0 grams |
| Ryekrisp |
4 crackers |
3.0 grams |
| Cornbread |
1 (2 inch) cube |
1.4 grams |
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|
Vegetables
|
| Food |
Serving |
Fibre |
| Asparagus, raw |
1 cup |
4.6 grams |
| Bean sprouts, raw |
1 cup |
3.1 grams |
| Brussels sprouts, cooked |
1/2 cup |
2.8 grams |
| Carrots, raw |
1 cup |
3.6 grams |
| Cauliflower, raw |
1 cup |
3.6 grams |
| Mushrooms, canned |
1/2 cup |
3.0 grams |
| Mushrooms, raw |
1/2 cup |
3.1 grams |
| Onions, raw |
1 cup |
3.1 grams |
| Peapods, cooked |
1/2 cup |
5.0 grams |
| Sauerkraut, canned |
1/2 cup |
2.7 grams |
| Spinach, canned |
1/2 cup |
2.7 grams |
| Chinese cabbage, raw |
1 cup |
2.6 grams |
| Green onions, raw |
1 cup |
4.6 grams |
| Zucchini, raw |
1 cup |
3.1 grams |
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|
Fruit
|
| Food |
Serving |
Fibre |
| Apple, unpeeled |
1 (2 1/4 inch) |
2.1 |
| Applesauce |
1/2 cup |
2.1 grams |
| Blackberries, raw |
3/4 cup |
6.7 grams |
| Blueberries, raw |
3/4 cup |
3.7 grams |
| Nectarine |
1 (2 1/2 inch) |
3.3 grams |
| Pears, canned |
1/2 cup |
2.8 grams |
| Raspberries, raw |
1 cup |
9.1 grams |
| Strawberries |
1 1/4 |
4.1 grams |
| Tangerine |
2 (2 3/8 inch) |
3.4 grams |
| Apricots, dried |
7 halves |
5.8 grams |
| Figs, dried |
1 1/2 cup |
5.2 grams |
| Prunes, uncooked |
3 medium |
4.0 grams |
| Raisins |
2 tbsp. |
1.2 grams |
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Reprinted with permission.
Hinrichs, M. & Huseboe, J. (2001). Management of constipation evidence-based protocol. In M. G. Titler (Series Ed.), Series
on Evidence-Based Practice for Older Adults, Iowa City, IA: The University of Iowa College of Nursing Gerontological Nursing
Interventions Research Center, Research Translation and Dissemination Core.
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