SOLUBLE AND INSOLUBLE FIBER IN FOODS

Soluble & Insoluble Fibers in Breads, Cereals, and Pasta

Serving Size Cornflakes White bread Rye bread Whole grain bread French bread Dinner roll White rice Brown rice Egg noodles Spaghetti Bran (100%) cereal Rolled Oats Oat bran 1 cup 1 slice 1 slice 1 slice 1 slice 1 roll 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup 3/4 cup cooked 100g 10g 1/2 cup cooked 1/2 cup cooked 2 3 3 cups Total Fiber Soluble Fiber (g) (g) 0.5 0.53 2.7 2.9 1.0 0.8 0. 5 1.3 0.8 0.8 10.0 3.0 15 8.0 1.6 1.9 1.4 2.3 2.8 0.0 0.03 0.8 0.08 0.4 0.03 0.5 1.3 0.3 0.02 0.3 1.3 5.0 7.1 0.5 0.61 0.04 0.06 0.8 0.9 1.1 0.3 1.4 2.2 2.0 Insoluble Fiber (g) 0.5 0.5 1.9 2.8 0.6 0.8 0.0 0.0 0.8 0.8 9.7 1.7

Psyllium husk
Oats, whole Corn grits Graham crackers Rye wafers Popcorn

Soluble & Insoluble Fibers in Fruits

Serving Size Apple Apricots Banana Blackberries Cherries Grapefruit Orange Peach Pear Pineapple Plums Strawberries 1 small 2 medium 1 small 1/2 cup 10 1/2 fruit 1 medium 1 medium 1 small 1/2 cup 2 medium 3/4 cup Total Fiber Soluble Fiber (g) (g) 3.9 1.3 1.3 3.7 0.9 1.3 2.0 1.0 2.5 0.8 2.3 2.4 2.3 0.9 0.6 0.7 0.3 0.90 1.3 0.5 0.6 0.2 1.3 0.9 Insoluble Fiber (g) 1.6 0.4 0.7 3.0 0.6 0.4 0.7 0.5 1.9 0.6 1.0 1.5

Tangerine

1 medium

1.6

1.4

0.4

Soluble & Insoluble Fibers in Vegetables

Serving Size Broccoli Carrots Corn Lettuce Parsnips Peas Potatoes Squash, summer Tomato Zucchini 1 stalk 1 large 2/3 cup 1 cup raw 1/2 cup cooked 1/2 cup cooked 1 small 1/2 cup cooked 1 small 1/2 cup cooked Total Fiber Soluble Fiber (g) (g) 2.7 2.9 1.6 0.5 4.4 5.2 3.8 2.3 0.8 2.5 1.3 1.3 0.2 0.2 0.4 2.0 2.2 1.1 0.1 1.1 Insoluble Fiber (g) 1.4 1.6 1.4 0.3 4.0 3.2 1.6 1.2 0.7 1.4

Soluble & Insoluble Fibers in Legumes & Lentils

Serving Size Green peas Kidney beans Lentils Lima beans Pinto beans White beans 2/3 cup cooked 1/2 cup cooked 2/3 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked Total Fiber Soluble Fiber (g) (g) 3.9 4.5 4.5 1.4 3.0 4.2 0.6 0.5 0.6 0.2 2.2 0.4 Insoluble Fiber (g) 3.3 4.0 3.9 1.2 0.7 3.8