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FIBER IN FOODS CHART Vegetables (cont.) Serving size Fiber (grams per serving) Pumpkin, canned ½ cup 5.0 Spinach, boiled ½ cup 2.2 Spinach, raw ½ cup 0.8 Squash, winter ½ cup 3.0 Sweet potato, baked 1 medium 3.0 Tomato, raw 1 medium 1.0 Cereal Serving size Fiber (grams per serving) All-Bran, Kellogg’s ½ cup 10.0
correct measurement of the dietary fibre content is important for: Correct labeling of the product. Decisive for granting label and health claims. Erroneous to low dietary fibre content is always accompanied with too high energetics value of the product.
25 Ιαν 2023 · Learn why fiber matters and how to eat more. Download a FREE printable list of 90+ high fiber foods made by a Registered Dietitian.
Getting enough fiber is important for overall health, including heart and digestive health. Use the tables below to identify foods and drinks with fiber that fit your culture and lifestyle. By making shifts toward a healthy eating routine, you can meet your food group and fiber needs.
High Fiber Food Chart Category A (more than 7 grams per serving) FOOD AMOUNT TOTAL FIBER (grams) Avocado 1 medium 11.84 Black beans, cooked 1 cup 14.92 Bran cereal 1 cup 19.94 Broccoli, cooked 1 cup 4.50 Green peas, cooked 1 cup 8.84 Kale, cooked 1 cup 7.20 Kidney beans, cooked 1 cup 13.33
The recommended amount of fiber is 21-25 grams per day for women and 30-38 grams per day for men (at least 14 grams for every 1000 calories). Increase fiber in your diet slowly to avoid side effects. In the chart below: Gray shading = high fiber food * = Counts as a starch choice for the plate method. Food Item Portion Fiber (gm) Carb (gm)
Use this chart to choose foods that are good sources of fiber. The top of the list has foods very high in fiber. If you have any questions, contact a member of your care team directly. If you're a patient at MSK and you need to reach a provider after 5 p.m., during the weekend, or on a holiday, call 212-639-2000.
