Pocket Guide to High-Fiber Sources

Food	Size of Serving	Fiber Grams/ Serving	Calories/ Serving
FRUITS: (raw, unless otherwise noted)
Apple (with peel)	1 medium	2.76	81
Apricots	1 cup	3.13	74
Banana	1 medium	2.19	105
Blackberries	1 cup	7.20	74
Boysenberries	1 cup	7.20	74
Cantaloupe	1 wedge	1.07	47
Cherries	1 cup	1.88	104
Grapefruit	1 medium	3.61	92
Grapes	1 cup	1.12	114
Orange	2 medium	3.14	65
Pear (with peel)	1 medium	4.32	98
Pineapple	1 cup	1.86	78
Plums	1 medium	0.99	36
Prunes (canned)	1 cup	13.76	246
Raspberries	1 cup	6.03	6.00
Strawberries	1 cup	3.87	46
Watermelon	1 slice	1.93	152

GRAIN PRODUCTS AND OTHERS:
Bread:
French	1 slice	0.67	70
Rye	1 slice	1.72	70
White	1 slice	0.50	70
Whole Wheat	1 slice	2.11	70
Cereal:
Bran	1 ounce	8.72	70
Corn Flakes	1 ounce	0.45	110
Oat Bran	1 ounce	4.06	110
Oatmeal	1 ounce	2.51	100
Shredded Wheat	1 ounce	2.64	90
Crackers:
Graham	1 square	0.25	30
Saltine	1 regular	0.08	60
Rice:
Brown	1/2 cup	5.27	109
White	1/2 cup	1.42	133
Spaghetti	2 ounces	2.56	220
Almonds (roasted)	1/2 cup	7.95	405
Peanuts (roasted)	1/2 cup	6.34	160

VEGETABLES: (cooked, unless otherwise noted)
Artichoke	1 globe	3.96	60
Asparagus	1/2 cup	1.48	22
Beans:
Green (canned)	1/2 cup	1.89	20
Kidney	1/2 cup	5.48	100
Lima	1/2 cup	4.25	90
Pinto	1/2 cup	5.93	101
White	1/2 cup	4.72	125
Broccoli	1/2 cup	2.58	22
Brussels Sprouts	1/2 cup	3.51	30
Cabbage, green	1/2 cup	1.50	16
Cabbage, green (raw)	1/2 cup	0.73	8
Carrots	1/2 cup	2.42	35
Cauliflower	1/2 cup	2.30	15
Cauliflower (raw)	1/2 cup	1.20	12
Celery (raw)	1/2 cup	0.96	10
Corn	1/2 cup	3.03	89
Cucumber	1/2 cup	0.52	7
Eggplant	1/2 cup	0.96	13
Green Peas	1/2 cup	3.36	67
Lettuce, iceberg (raw)	1/2 cup	0.24	5
Onions (raw)	1/2 cup	1.28	30
Potato (baked with skin)	1/2 cup	1.95	57
Spinach	1/2 cup	2.07	21
Squash, acorn (baked)	1/2 cup	2.87	57
Tomato (raw)	1/2 cup	1.17	19
Zucchini	1/2 cup	1.26	14