Fiber in Food

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The amount of fiber recommended by the American Dietetic Association is 20 to 35 grams of fiber per day, which is about one ounce. What does one ounce “look like” in real food?

Breakfast Fiber (grams)
1 cup oatmeal, regular or quick 4
6 oz. skim milk 0
½ grapefruit 1
1 slice whole wheat toast 2
Lunch Fiber (grams)
Lunchmeat sandwich on whole wheat bread 4
½ cup coleslaw 1
1 banana 3
Dinner Fiber (grams)
3 oz. chicken breast, broiled 0
½ cup brown rice 2
½ cup green peas 5
1 medium apple, raw 4
Total=26 grams

Fiber in Food

Fruit Fiber (grams)
Apple, medium, raw 3.7
Applesauce, canned, ½ cup 1.5
Banana, medium, raw 2.8
Fruit cocktail, canned, ½ cup 1.4
Grapes, seedless, ½ cup 0.8
Pineapple chunks, canned 1.0
Pear, medium, raw 4.0
Pears, canned, ½ cup 2.0
Orange, medium, raw 2.4
Strawberries, raw, sliced, ½ cup 1.9
Strawberry, raw, medium 0.3
Vegetables Fiber (grams)
Broccoli, raw, ½ cup 1.3
Broccoli, frozen, ½ cup 2.7
Carrots, raw, grated, ½ cup 1.7
Carrots, raw, medium 1.8
Cauliflower, raw, ½ cup 1.3
Green beans, ½ cup 1.7
Lettuce, ½ cup 0.4
Kidney beans, canned, ½ cup 8.2
Peas, ½ cup 4.5
Tomato, raw, medium 1.4
Bread & Cereals Fiber (grams)
Bread, whole wheat, 1 slice 2.0
*Cereals vary- read the food label 0 to 9.6 or more
Oatmeal, instant, 1 packet 2.5
Oatmeal, regular or quick, 1 cup 4.0

USDA/ARS Nutrient Data Laboratory, accessed at http://www.nal.usda.gov/fnic/foodcomp/ , March, 2003