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The current American diet averages only about 10 grams of dietary fiber, whereas intakes of 25 to 40 grams are linked to a reduced risk of developing heart disease, diabetes, high blood pressure, colon cancer, and other intestinal disorders.
An ideal amount of fiber can be obtained daily from the following foods:
Dietary fiber in selected foods
The following lists the dietary fiber in selected foods. Vegetables, fruits, breads, crackers, cereals, and nuts are listed separately.
| Selected foods | Amount | Dietary Fiber (grams) |
|---|---|---|
| Milk and milk products | 0 | |
| Meats | 0 | |
| Eggs | 0 | |
| Beans, baked | 1/2 cup | 11.0 |
| Chili with beans | 1/2 cup | 8.6 |
| Fats, mayonnaise, margarine, dressings, etc. | 0 | |
| Popcorn | 1 cup | 0.4 |
Dietary fiber in vegetables
| Vegetable | Amount | Dietary Fiber (grams) |
|---|---|---|
| Asparagus | 4 medium spears | 0.9 |
| Avocado | 1/2 | 2.2 |
| Beets, boiled | 1/2 cup | 2.1 |
| Broccoli | 1/2 cup | 3.2 |
| Brussels sprouts | 1/2 cup | 2.3 |
| Carrots, boiled | 1/2 cup | 2.3 |
| Carrots, raw | 1 | 2.3 |
| Celery, raw | 1 stalk | 0.7 |
| Corn, off the cob | 1/3 cup | 3.1 |
| Corn, on the cob | 1 ear | 5.9 |
| Eggplant, peeled and cooked | 1/2 cup | 2.5 |
| Lettuce | 6 medium leaves | 0.7 |
| Mushrooms, raw | 1/2 cup | 0.7 |
| Peas, boiled | 1/2 cup | 4.2 |
| Potato, baked with skin | 1 medium | 3.0 |
| Potato, boiled and peeled | 1 medium | 2.7 |
| Potato, French-fried | 10 pieces | 1.6 |
| Potato, mashed, with milk | 1/2 cup | 0.9 |
| Spinach, cooked | 1/2 cup | 5.7 |
| Sweet potato, cooked | 1.5 - 2 inches | 3.5 |
| Tomato, raw | 1 medium | 2.0 |
| Tomato juice | 1/2 cup | 0 |
| Tomato sauce | 1/2 cup | 2.6 |
Dietary fiber in fruits
| Fruits | Amount | Dietary Fiber (grams) |
|---|---|---|
| Apple, with peel | 1 medium | 3.3 |
| Apple juice | 0 | |
| Apple sauce | 1/2 cup | 2.6 |
| Apricots | 2 medium | 1.6 |
| Banana | 1/2 medium | 1.6 |
| Cantaloupe | 1/4 | 1.6 |
| Dates, dried | 5 | 3.1 |
| Fig, dried | 1 medium | 2.4 |
| Grapefruit, fresh | 1/2 | 0.6 |
| Grapes, seedless | 12 | 0.3 |
| Nectarine | 1 medium | 3.0 |
| Orange | 1 small | 2.4 |
| Peach, fresh | 1 medium | 1.4 |
| Pear, fresh | 1 medium | 2.6 |
| Pineapple, fresh | 1/2 cup | 0.9 |
| Prunes, uncooked | 2 medium | 2.0 |
| Raisins | 2 tablespoons | 1.2 |
| Raspberries | 1/2 cup | 4.6 |
| Strawberries | 1/2 cup | 1.7 |
Dietary fiber in breads and crackers
| Bread / Cracker | Amount | Dietary Fiber (grams) |
|---|---|---|
| Cracked wheat bread | 1 slice | 2.1 |
| Hot dog bun | 1 | 1.2 |
| Hamburger bun | 1 | 1.2 |
| Pumpernickel bread | 1 slice | 1.2 |
| Raisin bread | 1 slice | 0.4 |
| Rye bread | 1 slice | 1.2 |
| White bread | 1 slice | 0.8 |
| Whole wheat bread | 1 slice | 2.1 |
| Rye crackers | 3 (3 1/2 inch) | 2.3 |
| Saltine crackers | 4 squares | 0 |
Dietary fiber in packaged cereals
| Cereal | Amount | Dietary Fiber (grams) |
|---|---|---|
| All-Bran | 1/3 cup | 9.0 |
| Bran Buds | 1/3 cup | 8.0 |
| Crackling Bran | 1/3 cup | 4.0 |
| Raisin Bran | 1/3 cup | 4.0 |
Dietary fiber in nuts
| Nut | Amount | Dietary Fiber (grams) |
|---|---|---|
| Peanut butter | 2 tablespoons | 2.4 |
| Peanuts, roasted | 1/4 cup | 2.9 |
| Spanish peanuts | 10 | 0.7 |
| Walnuts, chopped | 1/4 cup | 1.6 |
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The information presented in VitaminLore is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
