| 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 |
