Guest guest Posted June 25, 2000 Report Share Posted June 25, 2000 From " The Fiber Scoreboard " The Fiber Scoreboard is a list of approximate fiber content of some common foods. You can also learn about the fiber content from the nutrition labels on food packages. Adults should aim for about 25 - 35 grams of fiber per day. This is about double what the average person gets right now. Milk Products Milk, cheese, ice cream, yogurt 0 Meat, poultry and fish 0 Whole Grain Products Whole wheat bread - 1 slice 2 Rye brad - 1 slice 1 White bread - 1 slice 0.4 Brown rice, cooked - 1/2 cup 2.4 White rice, cooked - 1/2 cup 0.3 Whole wheat pasta, cooked - 1 cup 3.9 Regular pasta, cooked - 1 cup 1.2 Breakfast cereals (see pkg labels) Regular flakes and crispies: corn, rice, oats, and wheat - 1 cup traces Bran flakes - 3/4 cup 4.8 All-Bran - 1/2 cup 10 Rolled oats, cooked - 1 cup 2.8 Oat bran cereal, cooked - 3/4 cup 3.5 Mixed grain, cookoed - 3/4 cup 3.0 Legumes Baked beans - 1/2 cup 8.8 Dried peas, cooked - 1/2 cup 4.7 Kidney beans, cooked - 1/2 cup 5.8 Lentils, cooked - 1/2 cup 6.8 Nuts Almonds, shelled - 10 nuts 1.1 Peanuts, shelled - 1/2 cup 6.2 Filberts (hazelnuts), shelled - 10 nuts 0.8 Trail mix - 1/2 cup 5.0 Miscellaneous Soups: 1 cup Beef barley 5.3 Split pea 5.4 Minestrone 7 Chili w/beans - 1 cup 11 Hummus (chickpea spread) - 2 tbsp 3.8 Lentil and bean casserole - 1 serving 15 From another source given to me at the WW meeting: Vegetables: Kidney beans - 1/2 cup cooked 7.5 Navy beans - 1/2 cup cooked 6.0 Lima beans - 1/2 cup cooked 4.5 Lentils - 1/2 cup cooked 3.7 Green Peas - 1/2 cup cooked 3.6 Corn - 1/2 cup cooked 2.9 Potato w/skin - 1 medium 2.5 Carrots - 1/2 cup 2.3 Broccoli - 1/2 cup 2.2 Spinach - 1/2 cup 2.1 Green beans - 1/2 cup 1.6 Cauliflower - 1/2 cup 1.1 Asparagus - 1/2 cup 1.0 Fruits Apple -1 medium 3.5 Grapefruit - 1 large 3.1 Raising - 1/4 cup 3.1 Strawberries - 1 cup 3.0 Orange - 1 medium 2.4 Banana - 1 medium 2.4 Blueberries - 1/2 cup 2.0 Peach - 1 medium 1.9 Dried apricot - 5 halves 1.4 Cherries - 10 1.2 Pineapple - 1/2 cup 1.1 Grapes - 20 0.6 Of note, the " Fiber Scoreboard " showed 13g for 1/2 cup of All-Bran, but the box shows 10g. So I used the number on the box. This shows that some of the numbers may be off a bit, but it does help you to make choices of higher fiber foods. Always check the labels. -- Sandy Quote Link to comment Share on other sites More sharing options...
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