Fiber Content of Foods

Fiber can be found in ALL kinds of different foods. Most people think of fruits and nuts as being the leading food groups for fiber. While this is indeed true, there are also many other food groups where fiber can be found such as Bread, Cereal, and even some chocolate covered snacks!

To view a table for each one click the link associated with the groups. This will bring you to a new page where you will be able to view just the foods within that specific group.

Scroll down to the bottom of this page to view the full table which includes many different varieties of foods and their fiber contents.

Listed below is the complete table of data on fiber content of foods. Just over 900 food items are included. You can sort the table according to-

Food Type
Total Fiber
Total Insoluble Fiber
Total Soluble Fiber

You may also search the table for many of your favorite food items to see how much fiber is in each of those specific foods. This will show you that adding fiber to your diet can be really easy as it may already be in a lot of foods that you like!

Food Item	Food Type	Serving	Total Fiber	Insoluble Fiber	Soluble Fiber
Abiyuch, raw	Seeds	1/2 cup	6.0	-	-
Acorn squash, cooked	Vegetable	1 cup	9.0	-	-
Adzuki Beans, cooked	Legume	1 cup	17.0	-	-
All Bran Cereal	Grain	1/3 cup	8.0	7.3	0.7
All-Bran (Kellogg's)	Cereal	1 cup	20.0	18.0	2
All-Bran (Kellogg's)	Cereal	1 cup	20.0	18.0	2
All-Bran Buds (Kellogg's)	Cereal	1 cup	39.0	28.0	11
All-Bran Cereal	Grain	1/2 cup	10.0	-	-
Allspice	Spice	1 tsp	0.5	0.0	0.5
Almond Butter	Nuts	1Tbsp	0.5	0.5	0
Almond Paste	Nuts	1Tbsp	1.0	1.0	0
Almonds	Nuts	1 cup	16.0	14.0	2
Alpen (Weetabix)	Cereal	1 cup	7.0	5.0	2
Alpha-Bits (Post)	Cereal	1 cup	2.0	1.0	1
Amaranth	Grain	1/4 cup	6.0	-	-
Amaranth Flakes (Arrowhead Mills)	Cereal	1 cup	3.0	2.0	1
Amaranth, dry	Grain	1 cup	30.0	20.0	10
Anise seed	Nuts	1 tsp	0.5	0.0	0.5
Apple	Fruit	1 medium	4.0	3.0	1
Apple & Cinnamon Toasty O's (Malt-O-Meal)	Cereal	1 cup	2.0	1.0	1
Apple Cinnamon Cheerios (General Mills	Cereal	1 cup	2.0	1.0	1
Apple Jacks K-sentials (Kellogg's)	Cereal	1 cup	0.5	0.5	0
Apple Juice	Juice	1 cup	0.5	0.5	0
Apple Zaps (Quaker)	Cereal	1 cup	1.0	1.0	0
Apple, baked with skin, sweetened	Fruit	1 medium	5.0	4.0	1
Apple, baked with skin, unsweetened	Fruit	1 medium	5.0	4.0	1
Apple, dried	Fruit	1 cup	8.0	4.0	4
Apple, with skin	Fruit	1 medium	4.0	3.0	1
Apple, without skin	Fruit	1 medium	2.0	1.0	1
Applesauce, canned, sweetened	Fruit	1 cup	3.0	2.0	1
Applesauce, canned, unsweetened	Fruit	1 cup	3.0	2.0	1
Apricot	Fruit	1 cup	4.0	2.0	2
Apricot, dried	Fruit	5 half	2.0	-	-
Apricot, fresh	Fruit	3 fruits	3.0	-	-
Artichoke, fresh	Vegetable	1/2 cup	4.0	1.0	3
Asian pear, raw	Fruit	1 fruit	4.0	-	-
Avocado, raw	Fruit	1/2 fruit	9.0	-	-
Bacon bits, textured vegetable protein	Meet	1 Tbsp	0.5	0.5	0
Bagel chip	Grain	1 oz	1.0	0.5	0.5
Bagel, egg	Grain	1 medium	1.5	0.5	1
Bagel, oat bran	Grain	1 medium	2.0	1.0	1
Bagel, plain	Grain	1 medium	1.5	1.0	0.5
Bagel, pumpernickel, rye	Grain	1 medium	3.0	2.0	1
Bagel, whole wheat	Grain	1 medium	3.0	2.0	1
Baking Chocolate	Chocolate	1 oz	4.0	4.0	0
Bamboo shoots, canned	Vegetable	1 cup	2.0	1.5	0.5
Banana	Fruit	1 Medium	3.0	1.0	2
Banana Nut Crunch Great Grains (Post)	Cereal	1 cup	5.0	4.0	1
Barbara's Original Puffins	Cereal	1 cup	6.5	-	-
Barley, cooked	Grain	1 cup	9.0	7.0	2
Barley, dry	Grain	1 cup	31.0	24.0	7
Barley, pearled cooked	Grain	1 cup	6.0	-	-
Basic 4 (General Mills)	Cereal	1 cup	3.0	2.0	1
Basil (ground)	Spice	1 tsp	0.5	-	-
Basil, fresh	Spice	1 Tbsp	0.0	-	-
Bay Leaf	Spice	1 tsp	0.0	-	-
Beans (with bacon, ham or pork)	Legume	1 cup	5.0	4.0	1
Beans with bacon, undiluted	Legume	1 cup	10.5	8.0	2.5
Beans, Baked	Legume	1/2 cup	6.0	-	-
Beans, baked with pork in brown sugar	Legume	1 cup	13.0	8.0	5
Beans, baked with pork in tomato sauce	Legume	1 cup	12.0	7.0	5
Beans, baked, vegetarian	Legume	1 cup	13.0	8.0	5
Beans, bayo, cooked	Legume	1 cup	6.0	4.0	2
Beans, garbanzo	Legume	1 cup	12.5	10.0	2.5
Beans, green or string, canned	Legume	1 cup	2.6	1.6	1
Beans, green or string, cooked fresh	Legume	1 cup	3.7	2.1	1.6
Beans, green or string, cooked frozen	Legume	1 cup	4.1	2.3	1.8
Beans, kidney, cooked dry	Legume	1 cup	11.4	5.7	5.7
Beans, Lima, cooked dry	Legume	1 cup	13.2	6.2	7
Beans, Lima, Cooked frozen	Legume	1 cup	9.9	7.2	2.7
Beans, Navy, cooked dried	Legume	1 cup	11.7	7.3	4.4
Beans, Northern, cooked dried	Legume	1 cup	11.1	8.3	2.8
Beans, Pinto, cooked dried	Legume	1 cup	14.7	10.9	3.8
Beans, Refried, canned	Legume	1 cup	13.4	9.2	4.2
Beans, Soybeans, cooked dried	Legume	1 cup	10.3	5.7	4.6
Beans, Soybeans, green cooked	Legume	1 cup	7.6	4.2	3.4
Beans, soybeans, roasted	Legume	1 cup	30.4	16.7	13.7
Beans, string	Vegetable	1/2 cup	2.0	-	-
Beans, wax or yellow, canned	Legume	1 cup	1.7	0.8	0.9
Beans, wax or yellow, cooked fresh	Legume	1 cup	3.7	2.1	1.6
Beans, wax or yellow, cooked frozen	Legume	1 cup	4.1	2.3	1.8
Beef, with noodles or pasta, ready to serve can	Beef and Grains	1 cup	0.8	0.5	0.3
Beef, with noodles or pasta, undiluted	Beef and Grains	1 cup	0.7	0.4	0.3
Beet greens, cooked	Vegetable	1 cup	4.2	2.3	1.9
Beet greens, cooked	Vegetable	1 cup	4.0	-	-
Beet greens, raw	Vegetable	1 cup	1.4	0.4	1
Beets, canned	Vegetable	1 cup	2.9	1.5	1.4
Beets, cooked fresh	Vegetable	1 cup	3.4	1.4	2
Berry Berry Kix (General Mills)	Cereal	1 cup	0.2	0.1	0.1
Berry Colossal Crunch (Malt o Meal)	Cereal	1 cup	0.4	0.3	0.1
Betty Crocker Cinnamon Streusel (General Mills)	Dessert	1 cup	1.5	1.2	0.3
Betty Crocker Dutch Apple (General Mills)	Dessert	1 cup	1.6	1.0	0.6
Biscuit, Baking powder, Butter Milk	Biscuit	1 Medium	0.5	0.2	0.3
Bite Size Shredded Wheat (Arrowhead Mills)	Cereal	1 cup	6.2	5.3	0.9
Bite Size Shredded Wheat, Sweetened (arrowhead Mills	Cereal	1 cup	5.3	4.5	0.8
Black Beans, cooked	Legume	1/2 cup	5.5	3.5	2
Black Beans, Undiluted	Legume	1 cup	6.8	5.1	1.7
Black Currant Juice	Juice	1 cup	1.5	0.5	1
Black Turtle Beans, cooked	Legume	1 cup	28.0	-	-
Blackberries	Fruit	1 cup	7.6	6.2	1.4
Blackberries, raw	Fruit	1 cup	8.0	-	-
Blueberries, fresh	Fruit	1 cup	4.0	-	-
Blueberries, raw	Fruit	1 cup	4.0	-	-
Bob's Red Mill Organic High Fiber Hot Cereal	Grain	1/3 cup, dry	10.0	-	-
Bob's Red Mill Wheat Rolled (Flakes)	Cereal	1 cup	10.0	8.0	2
Body Buddies (General Mills)	Cereal	1 cup	0.9	0.7	0.2
Booberry (general Mills)	Cereal	1 cup	0.4	0.4	0
Boysenberries, frozen	Fruit	1 cup	7.0	-	-
Bran (Nabisco) 100%	Bran	1 cup	24.8	22.4	2.4
Bran Flakes (Post)	Cereal	1 cup	6.7	6.0	0.7
Bran, Corn, dry	Bran	1 cup	63.2	61.2	2
Bran, Oat Bran	Bread	1 Slice	1.1	0.7	0.4
Bran, Oat Bran, dry	Bran	1 cup	14.5	7.7	6.8
Bran, Rice, dry	Bran	1 cup	24.8	21.6	3.2
Bran, wheat (unprocessed)	Bran	1 cup	24.8	22.9	1.9
Bran, Wheat, dry	Grain	1/4 cup	6.0	-	-
Brazil Nuts	Nuts	1 oz	2.0	-	-
Brazil nuts	Nuts	1 cup	7.5	5.7	1.8
Bread (whole wheat), sliced	Grain	1 slice	2.0	-	-
Bread Crumbs, plain	Bread	1 TBSP	0.2	0.1	0.1
Bread, Boston Brown	Bread	1 Slice	2.1	1.6	0.5
Bread, cheese	Bread	1 Slice	0.5	0.2	0.3
Bread, cinnamon swirl	Bread	1 Slice	0.6	0.3	0.3
Bread, cracked wheat	Bread	1 Slice	1.0	0.7	0.3
Bread, cracked wheat, low calorie, high fiber	Bread	1 Slice	3.1	1.7	1.4
Bread, egg	Bread	1 Slice	0.4	0.2	0.2
Bread, focaccia	Bread	1 Slice	1.2	0.5	0.7
Bread, French	Bread	1 Slice	0.7	0.3	0.4
Bread, Hovis	Bread	1 Slice	0.6	0.4	0.2
Bread, Italian	Bread	1 Slice	0.5	0.2	0.3
Bread, Multi Grain, granola	Bread	1 Slice	1.8	1.5	0.3
Bread, Multi Grain, granola, low calorie, high fiber	Bread	1 Slice	2.8	1.6	1.2
Bread, Oatmeal	Bread	1 Slice	1.1	0.5	0.6
Bread, pumpernickel	Bread	1 Slice	1.5	0.7	0.8
Bread, raisin	Bread	1 Slice	1.1	0.9	0.2
Bread, rye, (light or dark)	Bread	1 Slice	1.5	0.7	0.8
Bread, sourdough	Bread	1 Slice	0.7	0.3	0.4
Bread, wheat	Bread	1 Slice	1.0	0.8	0.2
Bread, wheat low calorie high fiber	Bread	1 Slice	3.1	1.7	1.4
Bread, white	Bread	1 Slice	0.6	0.3	0.3
Bread, white low calorie high fiber	Bread	1 Slice	3.1	1.7	1.4
bread, whole wheat	Bread	1 Slice	2.0	1.6	0.4
Breadfruit	Fruit	1 cup	11.0	-	-
Breadshop Blueberry ‘n Cream (Arrowhead Mills)	Cereal	1 cup	8.0	-	-
Breadsticks	Bread	1 Medium	0.9	0.1	0.8
Breakfast strips, textured vegetable protein	Unknown	1 strip	0.2	0.1	0.1
Bridge mix	Unknown	1 Oz	0.8	0.6	0.2
Broad Beans (Fava), cooked	Legume	1 cup	9.0	-	-
Broccoflower (green cauliflower) cooked	Vegetable	1 cup	2.7	1.5	1.2
Broccoflower (green cauliflower) raw	Vegetable	1 cup	2.0	1.0	1
Broccoli cheese undiluted	Vegetable	1 cup	3.9	1.9	2
Broccoli, cooked	Vegetable	1/2 cup	1.0	-	-
Broccoli, cooked	Vegetable	1/2 cup	1.5	0.5	1
Broccoli, cooked	Vegetable	1 cup	5.0	-	-
Broccoli, cooked fresh	Vegetable	1 cup	4.6	2.3	2.3
Broccoli, cooked frozen	Vegetable	1 cup	5.5	2.7	2.8
Broccoli, raw	Vegetable	1 cup	2.6	1.7	0.9
Brown Rice	Grain	1/2 cup	4.0	3.5	0.5
Brown Rice, cooked	Grain	1 cup	4.0	-	-
Brussel Sprouts, cooked	Vegetable	1 cup	6.4	2.5	3.9
Brussels Sprouts, cooked	Vegetable	1 cup	6.0	-	-
Brussels Sprouts, cooked	Vegetable	1/2 cup	4.5	1.5	3
Brussels Sprouts, cooked	Vegetable	1/2 cup	3.0	-	-
Buckwheat groats, cooked	Grain	1 cup	5.0	-	-
Buckwheat groats, dry	Unknown	1 cup	16.9	14.6	2.3
Bulgur, canned	Unknown	1 cup	5.9	4.9	1
Bulgur, cooked	Grain	1 cup	8.0	-	-
Bulgur, dry	Unknown	1 cup	25.6	21.3	4.3
Bulgur, home-cooked	Unknown	1 cup	7.9	6.6	1.3
Cabbage, cooked	Vegetable	1/2 cup	2.0	-	-
Cabbage, green raw	Vegetable	1 cup	2.0	1.3	0.7
Cabbage, green, cooked	Vegetable	1 cup	3.4	1.9	1.5
Cabbage, red, cooked	Vegetable	1 cup	3.0	1.7	1.3
Cabbage, red, raw	Vegetable	1 Cup	1.8	1.0	0.8
Candy-coated almonds	Nuts	1 oz	1.3	1.2	0.1
Candy-coated chocolate	Candy	1 oz	0.7	0.6	0.1
Candy-coated peanuts and chocolate	Nuts	1 oz	1.0	0.8	0.2
Cantaloupe	Fruit	1 cup	1.3	1.0	0.3
Cap'n Crunch (Quaker)	Cereal	1 cup	1.2	0.1	1.1
Cap'n Crunch's Crunch Berries (Quaker)	Cereal	1 cup	1.1	1.0	0.1
Carambola (starfruit)	Fruit	1 cup	2.9	1.6	1.3
Caramel, plain	Candy	1 oz	0.3	0.0	0.3
Carob	Nuts	1 oz	1.1	0.3	0.8
Carob Powder	Nuts	1 tsp	0.9	0.2	0.7
Carob-coated peanuts	Nuts	1 oz	1.8	0.7	1.1
Carob-coated raisins	Nuts	1 oz	0.7	0.4	0.3
Carrot Juice	Juice	1 cup	1.9	1.4	0.5
Carrots, canned	Vegetable	1 cup	2.2	0.7	1.5
Carrots, cooked fresh	Vegetable	1 cup	5.2	3.0	2.2
Carrots, cooked frozen	Vegetable	1 Cup	4.8	2.8	2
Carrots, raw	Vegetable	1 cup	3.3	1.7	1.6
Cascadian Farms Hearty Morning	Cereal	1 cup	10.5	-	-
Cashew butter	Nuts	1 TBSP	0.3	0.2	0.1
Cashews	Nuts	1 cup	4.9	4.5	0.4
Cassava, Yuca, cooked	Root	1 cup	1.5	0.9	0.6
Cauliflower, cooked fresh	Vegetable	1 cup	3.4	2.5	0.9
Cauliflower, cooked frozen	Vegetable	1 cup	4.9	3.6	1.3
Cauliflower, raw	Vegetable	1 cup	2.5	1.6	0.9
Celeriac, or celery root, cooked	Vegetable	1 cup	1.9	1.0	0.9
Celery seed	Vegetable	1 tsp	0.3	0.0	0.3
Celery, cooked	Vegetable	1 cup	2.4	1.7	0.7
Celery, raw	Vegetable	1 cup	2.0	1.3	0.7
Cereal bar	Cereal	1 bar	1.0	0.6	0.4
Cereal, party mix commercial	Cereal	1 cup	1.8	1.4	0.4
Chard, cooked	Vegetable	1 cup	3.7	3.1	0.6
Chayote fruit, cooked	Fruit	1 cup	4.0	-	-
Cheerios (General Mills)	Cereal	1 cup	3.0	2.1	0.9
Cheese Balls, puffs or twists	Chips	1 oz	1.4	1.4	0
Cherries	Fruit	1 cup	3.3	2.3	1
Cherries, canned, heavy syrup	Fruit	1 cup	3.8	2.7	1.1
Cherries, fresh	Fruit	10 fruits	2.0	-	-
Cherries, maraschino	Fruit	1 cup	1.4	1.0	0.4
Chervil (dried)	Vegetable	1 tsp	0.1	0.0	0.1
Chestnuts	Nuts	1 cup	16.7	13.2	3.5
Chicken with vegetables, ready to serve can	Vegetables	1 cup	1.2	0.7	0.5
Chicken with vegetables, undiluted	Vegetables	1 cup	2.5	1.4	1.1
Chili Powder	Spice	1 tsp	0.8	0.0	0.8
Chinese cabbage, Pak-choi, cooked	Vegetable	1 cup	2.7	1.7	1
Chinese cabbage, Pak-choi, raw	Vegetable	1 cup	0.7	0.4	0.3
Chinese Cabbage, Pe-tsai, cooked	Vegetable	1 cup	3.2	1.5	1.7
Chinese Cabbage, Pe-tsai, raw	Vegetable	1 cup	2.4	1.9	0.5
Chinese Vegetables, canned	Vegetable	1 cup	1.4	0.9	0.5
Chocolate-covered almonds	Chocolate	1 oz	2.5	2.2	0.3
Chocolate-covered caramel	Chocolate	1 oz	0.3	0.2	0.1
Chocolate-covered caramel and nougat	Chocolate	1 oz	0.5	0.4	0.1
Chocolate-covered caramel and peanuts	Chocolate	1 oz	1.0	0.8	0.2
Chocolate-covered caramel, peanuts, and nougat	Chocolate	1 oz	0.8	0.6	0.2
Chocolate-covered Cherry	Chocolate	1 oz	0.3	0.2	0.1
Chocolate-covered coconut	Chocolate	1 oz	1.6	1.5	0.1
Chocolate-covered cream	Chocolate	1 oz	0.5	0.4	0.1
Chocolate-covered fondant	Chocolate	1 oz	0.5	0.4	0.1
Chocolate-covered marshmallow	Chocolate	1 oz	0.3	0.2	0.1
Chocolate-covered peanut butter	Chocolate	1 oz	0.9	0.7	0.2
Chocolate-covered peanuts	Chocolate	1 oz	1.3	1.0	0.3
Chocolate-covered raisins	Chocolate	1 oz	1.2	1.0	0.2
Chocolate-covered toffee	Chocolate	1 oz	0.7	0.6	0.1
Chocolate-covered toffee	Chocolate	1 oz	0.7	0.6	0.1
Chocolate-covered toffee with nuts	Chocolate	1 oz	1.5	1.3	0.2
Cinnamon (ground)	Spice	1 tsp	1.2	0.0	1.2
Cinnamon Life (Quaker)	Cereal	1 cup	2.9	2.2	0.7
Cinnamon toast crunch (General Mills)	Cereal	1 cup	2.0	1.7	0.3
Citrus fruit (Orange, Grapefruit)	Fruit	1 medium	2.5	1.5	1
Clam Chowder, Manhattan, ready to serve can	Seafood	1 cup	1.0	0.6	0.4
Clam Chowder, Manhattan, undiluted	Seafood	1 cup	2.0	1.1	0.9
Clam Chowder, New England, ready to serve cab	Seafood	1 cup	1.6	0.7	0.9
Clam Chowder, New England, undiluted	Seafood	1 cup	2.1	0.9	1.2
Cloves, ground	Unknown	1 tsp	0.8	0.0	0.8
Cocoa Blasts (Quaker)	Cereal	1 cup	1.4	1.3	0.1
Cocoa Comets (Malt O Meal)	Cereal	1 cup	1.5	1.4	0.1
Cocoa Frosted Flakes K-sentials (Kellogg's)	Cereal	1 cup	0.3	0.2	0.1
Cocoa Krispies K-sentials (kellogg's)	Cereal	1 cup	0.5	0.4	0.1
Cocoa Pebbles (Post)	Cereal	1 cup	0.6	0.5	0.1
Cocoa powder, unsweetened	Chocolate	1 tsp	0.6	0.5	0.1
Cocoa Puffs (General Mills)	Cereal	1 cup	0.2	0.1	0.1
Coconut sweetened	Fruit/Nut	1 cup	3.3	3.0	0.3
Coconut unsweetened	Fruit/Nut	1 cup	13.0	11.9	1.1
Coconut, fresh	Fruit/Nut	1 Medium	35.7	31.8	3.9
Coffee Cake, quick-bread, crumb type	Dessert	1 slice	0.9	0.3	0.6
Coffee Cake, yeast type	Dessert	1 slice	0.6	0.2	0.4
Collard greens, cooked	Vegetable	1 cup	5.0	-	-
Collards, cooked	Vegetable	1 cup	5.3	2.1	3.2
Collards, raw	Vegetable	1 cup	1.3	0.5	0.8
Colossal Crunch (Malt-O-Meal)	Cereal	1 cup	1.8	1.6	0.2
Complete Wheat Bran Flakes (Kellogg's)	Cereal	1 cup	6.1	5.6	0.5
Cooked Artichokes	Vegetable	1 large	4.5	-	-
Cooked Barley	Grain	1 cup	7.0	5.0	2
Coriander Seed	Herb	1 tsp	0.7	0.0	0.7
Corn Bran, raw	Grain	1 oz	22.0	-	-
Corn Burst (Malt-O-Meal)	Cereal	1 cup	1.0	0.9	0.1
Corn Chex (General Mills)	Cereal	1 cup	1.1	1.0	0.1
Corn Chip	Chips	1 oz	1.4	1.4	0
Corn Flakes (Arrowhead Mills)	Cereal	1 cup	2.0	1.8	0.2
Corn Flakes (Kellogg's)	Cereal	1 cup	0.8	0.7	0.1
Corn Flakes (Malt-O-Meal)	Cereal	1 cup	1.0	0.9	0.1
Corn Grits, dry	Vegetable	1 cup	2.5	1.9	0.6
Corn Nuts	Nuts	1 cup	5.8	5.7	0.1
Corn Pops K-Sentials (Kellogg's)	Cereal	1 cup	0.4	0.3	0.1
Corn, canned, drained	Vegetable	1 cup	3.3	3.0	0.3
Corn, cooked	Vegetable	1/2 cup	2.0	-	-
Corn, cooked frozen, whole kernel	Vegetable	1 cup	3.9	3.4	0.5
Cornbread	Bread	1 slice	1.3	1.1	0.2
Cornmeal (Quaker)	Grain	1 cup	6.0	-	-
Count Chocula (General Mills)	Cereal	1 cup	0.5	0.4	0.1
Country Corn Flakes (General Mills)	Cereal	1 cup	0.4	0.3	0.1
Couscous, cooked	Grain	1 cup	2.7	2.1	0.6
Couscous, dry	Grain	1 cup	8.6	6.7	1.9
Cowpeas (Blackeyes), cooked	Vegetable	1 cup	11.0	-	-
Cracked Wheat	Grain	1 cup	6.4	5.5	0.9
Cracked Wheat cooked	Grain	1/2 cup	3.0	-	-
Crackers, rye wafers	Grain	1 oz	6.0	-	-
Cracklin' Oat Bran (Kellogg's)	Cereal	1 cup	7.8	6.3	1.5
Cranapple Juice	Juice	1 cup	0.2	0.1	0.1
Cranberries	Fruit	1 cup	4.0	3.0	1
Cranberries, dried (Craisins)	Fruit	1 cup	6.0	4.4	1.6
Cranberry Beans, cooked	Legume	1 cup	16.0	-	-
Cranberry Juice	Juice	1 cup	0.3	0.2	0.1
Cream of Broccoli, undiluted	Soup	1 cup	1.3	0.6	0.7
Cream of Celery, undiluted	Soup	1 cup	2.0	1.3	0.7
Cream of chicken, undiluted	Soup	1 cup	0.5	0.2	0.3
Cream of mushroom, undiluted	Soup	1 cup	0.6	0.4	0.2
Cream of onion, undiluted	Soup	1 cup	1.0	0.3	0.7
Cream of rice	Soup	1 cup	0.4	0.3	0.1
Cream of Wheat, Multigrained	Grain	1 cup	3.0	1.7	1.3
Creamed Wheat, instant	Grain	1 cup	1.1	0.6	0.5
Creamed Wheat, regular	Grain	1 cup	1.2	0.7	0.5
Crepe, plain	Unknown	1 slice	0.4	0.2	0.2
Crispbread-rye	Bread	1 each	0.3	0.1	0.2
Crispix (Kellogg's)	Cereal	1 cup	0.6	0.5	0.1
Crispy Puffs (Arrowhead Mills)	Cereal	1 cup	1.4	1.1	0.3
Crispy Rice (Malt-O-Meal)	Cereal	1 cup	0.7	0.5	0.2
Crispy Wheaties 'N Raisins (General Mills)	Cereal	1 cup	3.4	2.9	0.5
Croissant	Bread	1 medium	0.9	0.4	0.5
Crookneck Squash, cooked	Vegetable	1 cup	3.0	-	-
Croutons	Bread	1 cup	1.5	0.9	0.6
Crunchy Bran (Quaker)	Bran/Cereal	1 cup	6.4	6.2	0.2
Cucumber, raw, with or without peel	Vegetable	1 cup	0.8	0.6	0.2
Cumin seed	Spice	1 tsp	0.2	0.0	0.2
Currants (red and white), raw	Fruit	1 cup	5.0	-	-
Curry Powder	Spice	1 tsp	0.7	0.0	0.7
Danish Pastry	Dessert	1 medium	1.0	0.4	0.6
Dark Chocolate	Chocolate	1 oz	1.7	1.6	0.1
Dates	Fruit	1 cup	13.4	11.2	2.2
Dates	Fruit	3 fruits	2.0	-	-
Dill seed	Seed	1 tsp	0.5	0.3	0.2
DIll weed, dried	Herb	1 tsp	0.2	0.0	0.2
Double Chex (General Mills)	Cereal	1 cup	0.4	0.3	0.1
Doughnut, cake	Dessert	1 medium	0.6	0.2	0.4
Doughnut, raise or yeast	Dessert	1 medium	0.9	0.4	0.5
Edamame, frozen	Legume	1 cup	6.0	-	-
Eggplant, cooked	Fruit	1 cup	2.5	1.8	0.7
Elderberries	Fruit	1 cup	10.2	8.3	1.9
Elderberries, raw	Fruit	1 cup	10.0	-	-
Endive (curly), cooked	Vegetable	1 cup	5.2	3.7	1.5
Endive (curly), raw	Vegetable	1 cup	0.9	0.6	0.3
Erewhon Apple Strudel (US MIlls	Cereal	1 cup	2.4	1.3	1.1
Erewhon Aztec (US Mills)	Cereal	1 cup	1.2	0.8	0.4
Erewhon Banana-O's (US Mills)	Cereal	1 cup	2.1	1.3	0.8
Erewhon Corn Flakes (US Mills)	Cereal	1 cup	0.6	0.4	0.2
Erewhon Crispy Brown Rice (US Mills)	Cereal	1 cup	1.3	1.1	0.2
Erewhon Galaxy Grahams (US Mills)	Cereal	1 cup	2.9	2.5	0.4
Erewhon Poppets (US Mills)	Cereal	1 cup	1.2	1.0	0.2
Familia Swiss Muesli - no added sugar	Cereal	1 cup	9.5	6.9	2.6
Familia Swiss Muesli - original	Cereal	1 cup	10.0	7.3	2.7
Fat-Free Granola O's - Almond (Health Valley)	Cereal	1 cup	3.7	2.5	1.2
Fat-Free Granola O's - Apple Cinnamon (Health Valley)	Cereal	1 cup	3.7	2.5	1.2
Fat-Free Granola O's - Honey Crunch (Health Valley)	Cereal	1 cup	3.7	2.5	1.2
Fennel Bulb, raw	Herb	1 cup	2.7	1.7	1
Fennel Seed	Seed	1 tsp	0.7	0.0	0.7
Fenugreek seed	Seed	1 tsp	0.9	0.0	0.9
Fiber One (General Mills)	Cereal	1 cup	27.9	26.6	1.3
Fiber One Bran Cereal	Grain	1/2 cup	14.0	-	-
Fiber One Chewy Bars	Grain	1 bar	9.0	-	-
Fiber One Yoplait Yogurt	Yogurt	4 oz	5.0	-	-
Figs	Fruit	1 cup	5.8	2.8	3
Figs, canned, heavy syrup	Fruit	1 cup	5.7	2.7	3
Figs, dried	Fruit	1/2 cup	8.0	-	-
Figs, dried, uncooked	Fruit	1 cup	24.3	16.3	8
FIlberts or hazelnuts	Nuts	1 cup	8.2	4.8	3.4
Filberts, raw	Nuts	10 nuts	1.0	-	-
Flatbread	Bread	1 each	0.2	0.1	0.1
Flax Seed	Seed	1 cup	25.5	11.7	13.8
Flaxseed	Seeds	1 oz	8.0	-	-
Flour, arrowroot	Flour	1 cup	4.3	4.2	0.1
Flour, baking mix	Flour	1 cup	1.5	1.1	0.4
Flour, barley	Flour	1 cup	15.0	11.7	3.3
Flour, barley malt	Flour	1 cup	11.5	9.0	2.5
Flour, buckwheat	Flour	1 cup	12.0	10.3	1.7
Flour, cake or pastry	Flour	1 cup	2.3	1.1	1.2
Flour, chickpea	Flour	1 cup	9.9	7.8	2.1
Flour, corn	Flour	1 cup	10.9	6.1	4.8
Flour, peanut, defatted	Flour	1 cup	9.5	6.9	2.6
Flour, peanut, low-fat	Flour	1 cup	9.5	6.8	2.7
Flour, potato	Flour	1 cup	9.4	4.3	5.1
Flour, rice, brown	Flour	1 cup	7.3	6.2	1.1
Flour, rice, white	Flour	1 cup	3.8	3.0	0.8
Flour, rye	Flour	1 cup	14.9	10.9	4
Flour, soy, defatted	Flour	1 cup	17.5	9.6	7.9
Flour, soy, full-fat	Flour	1 cup	8.1	4.5	3.6
Flour, soy, low-fat	Flour	1 cup	9.0	3.5	5.5
Flour, triticale, whole grain	Flour	1 cup	19.0	15.5	3.5
Flour, white, all-purpose	Flour	1 cup	3.4	1.4	2
Flour, whole-wheat	Flour	1 cup	14.6	12.5	2.1
Frankenberry (General Mills)	Cereal	1 cup	0.4	0.4	0
French Beans, cooked	Legume	1 cup	17.0	-	-
French Toast	Bread	1 slice	0.6	0.3	0.3
French Toast Crunch (General Mills)	Cereal	1 cup	1.9	1.8	0.1
Froot Loops K-sentials (Kellogg's)	Cereal	1 cup	0.6	0.4	0.2
Frosted Cheerios (General Mills)	Cereal	1 cup	1.4	0.8	0.6
Frosted Flakes (Malt-O-Meal)	Cereal	1 cup	1.5	1.4	0.1
Frosted Flakes (Quaker)	Cereal	1 cup	2.0	1.9	0.1
Frosted Flakes K-sentials (Kellogg's)	Cereal	1 cup	0.8	0.7	0.1
Frosted Oats (Quaker)	Cereal	1 cup	1.1	0.6	0.5
Frosted Toasty O's (Malt-O-Meal)	Cereal	1 cup	1.4	1.0	0.4
Fruit bar	Fruit	1 bar	1.5	0.7	0.8
Fruit cocktail, canned, heavy syrup	Fruit	1 cup	2.5	1.0	1.5
Fruit cocktail, canned, juice pack	Fruit	1 cup	2.4	1.0	1.4
Fruit cocktail, canned, water pack	Fruit	1 cup	2.4	1.5	0.9
Fruit leather/rolls	Fruit	1 oz	0.5	0.3	0.2
Fruit Snacks	Fruit	1 oz	0.1	0.0	0.1
Fruitangy Oh's (Quaker)	Cereal	1 cup	1.4	1.3	0.1
Fruity Pebbles (Post)	Cereal	1 cup	0.6	0.5	0.1
Garbanzo Beans, cooked	Legume	1 cup	12.0	-	-
Garlic Powder	Spice	1 tsp	0.3	0.1	0.2
Garlic, fresh	Spice	1 tsp	0.06	0.0	0.06
Ginger (ground)	Spice	1 tsp	0.2	0.0	0.2
Ginger root, raw	Spice	1 cup	1.9	0.0	1.9
Gnu Foods High Fiber Bar	Grain	1 bar	12.0	-	-
Golden Crisp (Post)	Cereal	1 cup	0.5	0.2	0.3
Golden Flax (Health Valley)	Cereal	1 cup	8.0	6.4	1.6
Golden Grahams (General Mills)	Cereal	1 cup	1.3	1.2	0.1
Golden Puffs (Malt-O-Meal)	Cereal	1 cup	1.3	1.1	0.2
Gooseberries	Fruit	1 cup	6.5	5.1	1.4
Gooseberries, canned	Fruit	1 cup	6.0	4.0	2
Gooseberries, raw	Fruit	1 cup	6.0	-	-
Grainfield's Brown Rice (Weetabix)	Cereal	1 cup	1.4	1.2	0.2
Grainfield's Corn Flakes (Weetabix)	Cereal	1 cup	1.7	1.5	0.2
Grainfield's Crispy Rice (Weetabix)	Cereal	1 cup	0.7	0.6	0.1
Granola bars, chocolate-covered	Granola	1 bar	1.2	0.9	0.3
Granola bars, peanut butter	Granola	1 bar	1.2	0.7	0.5
Granola bars, plain	Granola	1 bar	1.0	0.8	0.2
Granola with Raisins (Quaker) 100% Natural Low Fat	Granola	1 cup	4.1	2.9	1.2
Granola- Date Almond (Health Valley) 98% fat free	Granola	1 cup	7.7	4.7	3
Granola- Oats & Honey & Raisins (Grist Mill) 100% Natural	Granola	1 cup	8.0	5.3	2.7
Granola- Oats & Honey (Grist Mill) 100% Natural	Granola	1 cup	7.9	5.3	2.6
Granola- Raisin Cinnamon (Health Valley) 98% fat free	Granola	1 cup	7.7	4.7	3
Granola- Tropical (Health Valley) 98% fat free	Granola	1 cup	7.7	4.7	3
Grape Juice	Fruit	1 cup	0.3	0.0	0.3
Grape-Nuts (Post)	Cereal	1 cup	14.0	12.0	2
Grapefruit	Fruit	1/2 medium	1.0	-	-
Grapefruit Juice	Fruit	1 cup	0.3	0.2	0.1
Grapefruit, canned, syrup pack	Fruit	1 cup	1.0	0.4	0.6
Grapefruit, canned, water pack	Fruit	1 cup	2.8	0.5	2.3
Grapefruit, white, pink or red	Fruit	1 medium	2.8	0.5	2.3
Grapes	Fruit	1 cup	1.6	1.0	0.6
Grapes, fresh without seeds	Fruit	20 fruits	1.0	-	-
Grean Beans canned	Vegetable	1 Cup	2.5	1.0	1.5
Great Grains Crunchy Pecan (Post)	Cereal	1 cup	6.0	4.6	1.4
Great Grains Raisins, Dates, Pecans (Post)	Cereal	1 cup	6.0	4.8	1.2
Grits	Vegetable	1 cup	0.6	0.4	0.2
Guava	Fruit	1 cup	8.9	7.4	1.5
Guava raw	Fruit	1 cup	9.0	-	-
Halvah, plain	Candy	1 oz	1.3	1.0	0.3
Heartland Granola- Original	Cereal	1 cup	8.8	5.2	3.6
Heartland Granola- Raisin	Cereal	1 cup	8.8	5.2	3.6
Hearts of palm, canned	Vegetable	1 cup	3.5	0.0	3.5
Hearts of Palm, cooked	Vegetable	1 cup	4.0	-	-
Hickory nuts	Nuts	1 cup	7.7	5.9	1.8
Hominy, canned	Vegetable	1 cup	4.1	2.3	1.8
Honey & Nut Toasty O's (Malt-O-Meal)	Cereal	1 cup	1.9	1.1	0.8
Honey Bunches of Oats Honey Roasted (Post)	Cereal	1 cup	1.3	1.0	0.3
Honey Bunches of Oats with Almonds (Post)	Cereal	1 cup	1.3	1.0	0.3
Honey Crunch Corn Flakes (Kellogg's)	Cereal	1 cup	0.9	0.8	0.1
Honey Frosted Wheaties (General Mills)	Cereal	1 cup	2.0	1.9	0.1
Honey Graham Oh's (Quaker)	Cereal	1 cup	0.9	0.8	0.1
Honey Nut Cheerios (General Mills)	Cereal	1 cup	1.6	1.0	0.6
Honey Nut Clusters (General Mills)	Cereal	1 cup	3.0	2.5	0.5
Honey Nut Oats (Quaker)	Cereal	1 cup	1.3	0.7	0.6
Honeycomb (Post)	Cereal	1 cup	0.3	0.2	0.1
Honeydew Melon	Fruit	1 cup	1.0	0.7	0.3
Hot Chili Pepper, red (dried), with seeds	Spice	1 tsp	0.2	0.0	0.2
Hot Chili Pepper, red (dried), without seeds	Spice	1 tsp	0.2	0.0	0.2
Hubbard squash, cooked	Vegetable	1 cup	7.0	-	-
Jicama, raw	Root	1 cup	6.0	-	-
Jicama/Yambean, cooked	Root	1 cup	2.6	1.5	1.1
Jicama/Yambean, raw	Root	1 cup	6.4	3.1	3.3
Just Right Fruit & Nut (Kellogg's)	Cereal	1 cup	3.0	2.4	0.6
Just Right with Crunchy Nuggets (Kellogg's)	Cereal	1 cup	2.8	2.4	0.4
Kaboom (General Mills)	Cereal	1 cup	1.2	0.7	0.5
Kale, cooked	Vegetable	1 cup	2.6	1.2	1.4
Kale, cooked	Vegetable	1 cup	3.0	-	-
Kale, cooked	Vegetable	1/2 cup	1.0	-	-
Kamut Flakes (Arrowhead Mills)	Cereal	1 cup	3.0	2.5	0.5
Kasha, cooked	Grain	1 cup	5.3	4.6	0.7
Kidney Beans	Legume	1/2 cup	6.0	-	-
Kidney Beans, cooked	Legume	1 cup	16.0	-	-
Kidney Beans, cooked	Legume	1/2 cup	6.0	3.0	3
Kind Bars Almond and Coconut	Nuts	1 bar	3.0	-	-
Kind Bars Almond Cashew with flax + omega 3	Nuts	1 bar	3.0	-	-
Kind Bars Almond Walnut Macadamia with Peanuts + Protein	Nuts	1 bar	2.5	-	-
Kind Bars Almonds and Apricots in Yogurt	Nuts	1 bar	2.5	-	-
Kind Bars Apple Cinnamon and Pecan	Nuts	1 bar	2.5	-	-
Kind Bars Blueberry Pecan + Fiber	Nuts	1 bar	5.0	-	-
Kind Bars Blueberry Vanilla and Cashew	Nuts	1 bar	2.5	-	-
Kind Bars Caramel Almond & Sea Salt	Nuts	1 bar	7.0	-	-
Kind Bars Cashew & Ginger Spice	Nuts	1 bar	5.0	-	-
Kind Bars Cranberry Almond + Antioxidants with Macadamia Nuts	Nuts	1 bar	3.0	-	-
Kind Bars Dark Chocolate Cherry Cashew + Antioxidants	Nuts	1 bar	2.5	-	-
Kind Bars Dark Chocolate Chili Almond	Nuts	1 bar	7.0	-	-
Kind Bars Dark Chocolate Cinnamon Pecan	Nuts	1 bar	7.0	-	-
Kind Bars Dark Chocolate Mocha Almond	Nuts	1 bar	7.0	-	-
Kind Bars Dark Chocolate Nuts & Sea Salt	Nuts	1 bar	7.0	-	-
Kind Bars Fruit and Nut Delight	Nuts	1 bar	3.0	-	-
Kind Bars Fruits and Nuts in Yogurt	Nuts	1 bar	2.5	-	-
Kind Bars Hickory Smoked	Nuts	1 bar	3.0	-	-
Kind Bars Honey Smoked BBQ	Nuts	1 bar	3.0	-	-
Kind Bars Madagascar Vanilla Almond	Nuts	1 bar	5.0	-	-
Kind Bars Maple Glazed Pecan & Sea Salt	Nuts	1 bar	5.0	-	-
Kind Bars Nut Delight	Nuts	1 bar	3.0	-	-
Kind Bars Peanut Butter and Strawberry	Nuts	1 bar	3.0	-	-
Kind Bars Peanut Butter Dark Chocolate +Protein	Nuts	1 bar	2.5	-	-
Kind Bars Pomegranate Blueberry Pistachio + antioxidants	Nuts	1 bar	3.0	-	-
Kind Bars Roasted Jalapeno	Nuts	1 bar	3.0	-	-
Kind Bars Thai Sweet Chili	Nuts	1 bar	3.0	-	-
Kind Bars Thai Sweet Chili	Nuts	1 bar	3.0	-	-
King Vitaman (Quaker)	Cereal	1 cup	0.8	0.6	0.2
Kiwi	Fruit	1 medium	2.6	2.0	0.6
Kix (General Mills)	Cereal	1 cup	0.6	0.4	0.2
Kohlrabi, cooked	Vegetable	1 cup	1.8	0.6	1.2
Kohlrabi, raw	Vegetable	1 cup	5.0	-	-
Kohlrabi, raw	Vegetable	1 cup	4.9	1.5	3.4
Kumquat	Fruit	1 medium	1.3	0.8	0.5
Lemon	Fruit	1 medium	1.6	0.6	1
Lemon Juice	Fruit	1 cup	1.0	0.2	0.8
Lentil, ready-to-serve can	Legume	1 cup	7.5	6.4	1.1
Lentils, cooked	Legume	1 cup	16.0	-	-
Lentils, cooked from dried	Legume	1 cup	15.6	14.4	1.2
Lettuce, iceberg	Vegetable	1 cup	0.8	0.7	0.1
Lettuce, romaine or cos	Vegetable	1 cup	0.9	0.6	0.3
Licorice	Candy	1 oz	0.4	0.2	0.2
Life (Quaker)	Cereal	1 cup	2.7	1.7	1
Lima Beans, cooked	Legume	1 cup	14.0	-	-
Loganberries	Fruit	1 cup	7.2	6.5	0.7
Loganberries, frozen	Fruit	1 cup	8.0	-	-
Lotus root	Root	10 slices	4.0	-	-
Low Fat Granola (Kellogg's)	Cereal	1 cup	5.8	4.1	1.7
Low Fat Granola with Raisins (Kellogg's)	Cereal	1 cup	5.4	3.7	1.7
Lucky Charms (General Mills)	Cereal	1 cup	1.2	0.6	0.6
Macadamia nuts	Nuts	1 cup	12.5	9.9	2.6
Mace (ground)	Spice	1 tsp	0.4	0.0	0.4
Malted Milk Balls	Candy	1 oz	1.0	0.5	0.5
Mandarin Orange	Fruit	1 cup	4.5	2.7	1.8
Mandarin Orange, canned, syrup	Fruit	1 cup	1.8	1.3	0.5
Mango	Fruit	1 medium	3.7	2.2	1.5
Marjoram, dried	Herb	1 tsp	0.2	0.0	0.2
Marshmallow Alpha-Bits (Post)	Cereal	1 cup	1.0	0.6	0.4
Marshmallow Blasted Fruit Loops K-Sentials (Kellogg's)	Cereal	1 cup	0.8	0.7	0.1
Marshmallow Mateys (Malt-O-Meal)	Cereal	1 cup	1.2	0.6	0.6
Marshmallow Safari (Quaker)	Cereal	1 cup	1.3	0.7	0.6
Matzo, egg	Bread	1 each	0.8	0.3	0.5
Matzo, plain	Bread	1 each	0.8	0.4	0.4
Matzo, whole wheat	Bread	1 each	0.8	0.4	0.4
Milk Chocolate with almonds	Chocolate	1 oz	1.8	1.5	0.3
Milk Chocolate with cereal	Chocolate	1 oz	0.9	0.7	0.2
MIlk Chocolate with peanuts	Chocolate	1 oz	1.0	0.8	0.2
Milk Chocolate, plain	Chocolate	1 oz	1.0	0.8	0.2
Millet, cooked	Grain	1 cup	6.5	5.3	1.2
Millet, dry	Grain	1 cup	17.0	13.8	3.2
Minestrone, ready to serve can	Soup	1 cup	3.3	2.2	1.1
Minestrone, undiluted	Soup	1 cup	6.6	4.4	2.2
Mini-Wheats (Various Flavors) - Raisin, Apple Cinnamon, Blueberry, (Kellogg's)	Cereal	30 biscuits	6.6	5.6	1
Mini-Wheats - Frosted bite size (Kellogg's)	Cereal	21 biscuits	5.9	5.0	0.9
Mini-Wheats - Frosted Original (Kellogg's)	Cereal	1 cup	5.9	5.0	0.9
Mini-Wheats - Strawberry (Kellogg's)	Cereal	1 cup	5.9	5.0	0.9
Miso (soybean paste)	Spice	1 cup	0.3	0.2	0.1
Mix 'N Eat Cream of Wheat, flavored	Grain	1 cup	1.4	0.9	0.5
Mix 'N Eat Cream of Wheat, plain	Grain	1 cup	0.8	0.4	0.4
Mixed nuts with peanuts	Nuts	1 cup	12.8	10.2	2.6
Mixed nuts without peanuts	Nuts	1 cup	7.9	6.6	1.3
Mixed Vegetables (peas and carrots), canned	Vegetable	1 cup	4.5	3.3	1.2
Mixed Vegetables (peas and carrots), frozen	Vegetable	1 cup	5.0	3.3	1.7
Mixed Vegetables, canned	Vegetable	1 cup	5.5	4.4	1.1
Mixed Vegetables, frozen	Vegetable	1 cup	8.0	4.2	3.8
Morning Traditions Blueberry Morning (Post)	Cereal	1 cup	1.6	1.4	0.2
Morning Traditions Cranberry Almond Crunch (Post)	Cereal	1 cup	3.0	2.4	0.6
Mountain House Granola With Blueberries (Oregon Freeze Dry)	Granola	1 cup	7.9	4.7	3.2
Mueslix (Kellogg's)	Cereal	1 cup	6.0	4.5	1.5
Muffins, blueberry	Bread	1 medium	0.9	0.5	0.4
Muffins, bran	Bread	1 medium	2.6	2.3	0.3
Muffins, carrot	Bread	1 medium	1.2	1.0	0.2
Muffins, English, white	Bread	1 each	1.5	1.1	0.4
Muffins, English, whole wheat	Bread	1 each	4.4	3.6	0.8
Muffins, oat bran or oatmeal	Bread	1 medium	1.2	0.6	0.6
Multi Grain Cheerios Plus (General Mills)	Cereal	1 cup	1.9	1.5	0.4
Multi Grain Flakes (Arrowhead Mills)	Cereal	1 cup	2.9	2.3	0.6
Multi-Bran Chex (General Mills)	Cereal	1 cup	8.0	6.4	1.6
Multigrain or Granola Bread	Grain	1 slice	2.0	-	-
Mung Beans, cooked	Legume	1 cup	15.0	-	-
Mushrooms, canned	Fungus	1 cup	3.7	3.4	0.3
Mushrooms, cooked fresh	Fungus	1 cup	3.4	3.1	0.3
Mushrooms, raw	Fungus	1 cup	0.8	0.7	0.1
Mustard greens, cooked	Vegetable	1 cup	5.0	-	-
Nature O's (Arrowhead Mills)	Cereal	1 cup	3.0	1.9	1.1
Nature Valley Low Fat Fruit Granola (General Mills)	Cereal	1 cup	5.1	2.9	2.2
Nature's Own Double Fiber Wheat Bread	Grain	1 slice	5.0	-	-
Navy Beans, cooked	Legume	1 cup	19.0	-	-
Nectarine	Fruit	1 medium	2.2	1.4	0.8
Northern Beans, cooked	Legume	1/2 cup	5.5	0.5	5
Nutmeg	Spice	1 tsp	0.5	0.0	0.5
Nutri-Grain - Almond Raisin (Kellogg's)	Cereal	1 cup	3.2	2.9	0.3
Oat Bran	Bran	1 cup	5.7	3.0	2.7
Oat Bran Bagel	Bread	1 Medium	2.0	1.0	1
Oat Bran Flakes (Arrowhead Mills)	Cereal	1 cup	3.5	1.9	1.6
Oat Bran Ready to Eat (Quaker)	Bran	1 cup	4.8	2.8	2
Oat Bran, raw	Bran	1 oz	12.0	-	-
Oatmeal Cooked	Grain	1/2 cup	2.0	1.0	1
Oatmeal Crisp - Almond (General Mills)	Cereal	1 cup	4.3	3.1	1.2
Oatmeal Crisp - Raisin (General Mills)	Cereal	1 cup	3.5	2.5	1
Oatmeal Squares (Quaker)	Cereal	1 cup	4.2	2.5	1.7
Oatmeal Squares - Cinnamon (Quaker)	Cereal	1 cup	5.0	3.0	2
Oatmeal, dry	Grain	1 cup	8.6	4.6	4
Oatmeal, instant, flavored	Grain	1 cup	3.1	1.6	1.5
Oatmeal, instant, plain	Grain	1 cup	3.9	2.1	1.8
Oatmeal, regular	Grain	1 cup	4.0	2.1	1.9
Oats (old-fashioned), dry	Grain	1/2 cup	4.0	-	-
Okra, cooked	Vegetable	1 cup	5.1	3.1	2
Onion Flavored Rings	Vegetable	1 oz	1.7	1.6	0.1
Onion, (French) undiluted	Vegetable	1 cup	3.1	1.4	1.7
Onion, white, yellow, or red, cooked	Vegetable	1 cup	2.9	0.8	2.1
Onion, white, yellow, or red, raw	Vegetable	1 cup	2.9	1.1	1.8
Orange	Fruit	1 medium	3.1	1.3	1.8
Orange Juice	Juice	1 cup	0.5	0.3	0.2
Oregano	Spice	1 tsp	0.6	0.0	0.6
Oreo O's (Post)	Cereal	1 cup	0.9	0.6	0.3
Organic Amaranth Flakes (Health Valley)	Cereal	1 cup	5.6	4.9	0.7
Organic Blue Corn Flakes (Health Valley)	Cereal	1 cup	5.5	5.3	0.2
Organic Crisp Brown Rice (Health Valley)	Cereal	1 cup	2.2	1.9	0.3
Organic Fiber 7 Flakes (Health Valley)	Cereal	1 cup	7.0	5.9	1.1
Organic Oat Bran Flakes (ArrowHead Mills)	Cereal	1 cup	4.0	3.3	0.7
Organic Oat Bran Flakes with Raisins (Health Valley)	Cereal	1 cup	4.0	3.0	1
Organic Oat Bran O's (Health Valley)	Cereal	1 cup	3.0	2.0	1
Pancake, white flour, frozen	Pancake	1 medium	0.6	0.4	0.2
Pancake, white flour, mix	Pancake	1 medium	0.5	0.3	0.2
Pancake, whole wheat	Pancake	1 medium	1.8	1.6	0.2
Papaya	Fruit	1 cup	2.5	1.3	1.2
Papaya Juice	Juice	1 cup	1.5	0.8	0.7
Paprika	Spice	1 tsp	0.5	0.0	0.5
Parsley, dried	Spice	1 tsp	0.2	0.1	0.1
Parsnip, cooked	Vegetable	1 cup	6.2	2.6	3.6
Parsnips, cooked	Vegetable	1/2 cup	4.0	-	-
Passion Fruit	Fruit	1 medium	1.9	0.5	1.4
Passion Fruit Juice	Juice	1 cup	0.5	0.2	0.3
Pasta, macaroni noodles, white, cooked	Pasta	1 cup	1.8	0.7	1.1
Pasta, macaroni noodles, whole wheat, cooked	Pasta	1 cup	3.9	3.1	0.8
Pasta, noodles, cellophane, cooked	Pasta	1 cup	1.6	1.2	0.4
Pasta, noodles, Chinese, soft-type, cooked	Pasta	1 cup	2.3	0.9	1.4
Pasta, noodles, chow fun rice, cooked	Pasta	1 cup	1.6	1.2	0.4
Pasta, noodles, chow mein, crisp type	Pasta	1 cup	1.8	0.7	1.1
Pasta, noodles, egg, cooked	Pasta	1 cup	1.8	1.0	0.8
Pasta, noodles, whole wheat cooked	Pasta	1 cup	4.5	3.5	1
Pasta, noodles. rice, cooked	Pasta	1 cup	1.8	1.4	0.4
Pasta, spaghetti noodles, white, cooked	Pasta	1 cup	1.8	0.7	1.1
Pasta, spaghetti noodles, whole wheat, cooked	Pasta	1 cup	3.9	3.1	0.8
Pea (green) undiluted	Vegetable	1 cup	17.6	15.2	2.4
Peach	Fruit	1 medium	2.0	1.2	0.8
Peach nectar	Juice	1 cup	1.5	0.4	1.1
Peach, canned, heavy syrup	Fruit	1 cup	3.4	2.0	1.4
Peach, canned, water pack	Fruit	1 cup	3.2	2.0	1.2
Peach, dried	Fruit	1 cup	13.1	7.0	6.1
Peach, dried, cooked, unsweetened	Fruit	1 cup	7.0	3.8	3.2
Peach, fresh	Fruit	1 medium	2.0	1.0	1
Peaches, dried	Fruit	1/4 cup	3.0	-	-
Peanut Butter	Nuts	1 TBSP	1.0	0.7	0.3
Peanuts	Nuts	1 cup	13.2	10.5	2.7
Peanuts, dry roasted	Nuts	1/4 cup	3.0	-	-
Pear	Fruit	1 medium	4.0	1.8	2.2
Pear, canned, heavy syrup	Fruit	1 cup	4.3	2.0	2.3
Pear, canned, water pack	Fruit	1 cup	3.9	3.1	0.8
Pear, dried	Fruit	1 cup	13.5	8.1	5.4
Pear, dried, cooked, unsweetened	Fruit	1 cup	16.3	7.5	8.8
Pearl Barley, cooked	Grain	1/2 cup	5.0	3.0	2
Peas (edible podded), cooked	Vegetable	1 cup	5.0	-	-
Peas, cooked	Legume	1/2 cup	6.0	5.0	1
Peas, cowpeas, cooked dried	Vegetable	1 cup	11.2	9.8	1.4
Peas, cowpeas, cooked fresh	Vegetable	1 cup	8.3	7.4	0.9
Peas, green peas, canned	Vegetable	1 cup	7.0	6.1	0.9
Peas, green peas, cooked	Vegetable	1 cup	8.8	6.2	2.6
Peas, green, frozen	Vegetable	1 cup	7.0	-	-
Peas, snow peas, cooked	Vegetable	1 cup	4.5	3.4	1.1
Peas, split, cooked	Vegetable	1 cup	16.0	-	-
Peas, split, yellow, green, canned	Vegetable	1 cup	16.3	14.1	2.2
Peas, split, yellow, green, cooked dried	Vegetable	1 cup	16.3	14.1	2.2
Pecans	Nuts	1 cup	8.2	6.6	1.6
Pepper (ground), black	Spice	1 tsp	0.6	0.0	0.6
Pepper (ground), red	Spice	1 tsp	0.5	0.0	0.5
Pepper (ground), white	Spice	1 tsp	0.6	0.0	0.6
Peppers, green -sweet, cooked	Vegetable	1 cup	2.2	0.7	1.5
Peppers, green-sweet, raw	Vegetable	1 cup	2.7	1.6	1.1
Peppers, hot chili, green, canned	Vegetable	1 cup	2.4	0.8	1.6
Peppers, hot chili, green, cooked fresh	Vegetable	1 cup	2.0	0.7	1.3
Peppers, hot chili, green, raw	Vegetable	1 cup	2.3	1.4	0.9
Peppers, hot chili, red, canned	Vegetable	1 cup	1.8	0.6	1.2
Peppers, hot chili, red, cooked fresh	Vegetable	1 cup	2.1	1.3	0.8
Peppers, hot chili, red, raw	Vegetable	1 cup	2.3	1.4	0.9
Peppers, jalapeno, canned	Vegetable	1 cup	3.5	1.2	2.3
Peppers, jalapeno, cooked fresh	Vegetable	1 cup	3.9	2.4	1.5
Peppers, jalapeno, raw	Vegetable	1 cup	2.5	1.5	1
Peppers, red-sweet, cooked	Vegetable	1 cup	2.2	0.9	1.3
Peppers, red-sweet, raw	Vegetable	1 cup	3.0	1.9	1.1
Peppers, yellow-sweet, cooked	Vegetable	1 cup	1.7	1.1	0.6
Peppers, yellow-sweet, raw	Vegetable	1 cup	1.3	0.8	0.5
Persimmon	Fruit	1 medium	6.1	5.3	0.8
Persimmons, raw	Fruit	1 fruit	6.0	-	-
Pickles, bread-and-butter	Vegetable	1 cup	1.8	1.4	0.4
Pickles, dill	Vegetable	1 cup	1.7	1.4	0.3
Pickles, sweet, gherkins	Vegetable	1 cup	1.7	1.3	0.4
Pigeon Peas, cooked	Vegetable	1 cup	9.0	-	-
Pigeon Peas, cooked	Legume	1/2 cup	6.0	-	-
Pine nuts - pignolias	Nuts	1 cup	14.6	13.1	1.5
Pine nuts - pinyon	Nuts	1 cup	13.9	12.5	1.4
Pineapple	Fruit	1 cup	1.9	1.7	0.2
Pineapple Juice	Juice	1 cup	0.5	0.3	0.2
Pineapple, canned, juice pack	Fruit	1 cup	2.0	1.5	0.5
Pineapple, canned, light syrup	Fruit	1 cup	2.0	1.5	0.5
Pineapples, fresh	Fruit	1/2 cup	1.0	-	-
Pinon nuts	Nuts	1 oz	12.0	-	-
Pinto Beans, cooked	Legume	1/2 cup	7.0	5.0	2
Pinto Beans, cooked	Legume	1 cup	15.0	-	-
Pistachio nuts	Nuts	1 oz	3.0	-	-
Pistachio nuts	Nuts	1 cup	13.8	10.4	3.4
Pita, white	Bread	1 medium	1.0	0.5	0.5
Pita, whole wheat	Bread	1 medium	3.3	2.6	0.7
Plantains, boiled or baked	Fruit	1 cup	3.5	2.8	0.7
Plum	Fruit	1 cup	2.5	1.2	1.3
Plum, canned, heavy syrup	Fruit	1 cup	2.6	1.2	1.4
Plum, dried	Fruit	3 fruits	2.0	-	-
Plum, fresh	Fruit	5 small	4.0	-	-
Plums	Fruit	1 medium	1.5	0.5	1
Pomegranate	Fruit	1 medium	1.0	0.8	0.2
Popcorn, air popped	Grain	3 cups	4.0	-	-
Poppy seeds	Seeds	1 cup	12.7	1.4	11.3
Post Toasties (Post)	Cereal	1 cup	0.4	0.3	0.1
Potato, baked with skin	Vegetable	1 medium	3.0	-	-
Potato, baked, without skin	Vegetable	1 cup	1.9	0.6	1.3
Potato, boiled, with skin	Vegetable	1 cup	3.0	1.8	1.2
Potato, boiled, without skin	Vegetable	1 cup	2.8	1.2	1.6
Potato, canned	Vegetable	1 cup	4.5	1.0	3.5
Potato,baked, with skin	Vegetable	1 cup	2.9	1.7	1.2
Prune	Fruit	1 cup	12.1	5.6	6.5
Prune Juice	Juice	1 cup	2.6	1.3	1.3
Prune, cooked, unsweetened	Fruit	1 cup	16.4	12.2	4.2
Prunes, dried	Fruit	1 cup	12.0	-	-
Psyllium Seeds	Seeds	1 TBSP	6.0	1.0	5
Puffed Corn (Arrowhead Mills)	Cereal	1 cup	0.4	0.3	0.1
Puffed Corn (Health Valley)	Cereal	1 cup	1.8	1.7	0.1
Puffed Kamut (Arrowhead Mills)	Cereal	1 cup	1.5	1.3	0.2
Puffed Millet (Arrowhead Mills)	Cereal	1 cup	2.6	2.2	0.4
Puffed RIce (Arrowhead Mills)	Cereal	1 cup	0.5	0.4	0.1
Puffed Rice (Malt-O-Meal)	Cereal	1 cup	0.4	0.3	0.1
Puffed Rice (Quaker)	Cereal	1 cup	0.3	0.2	0.1
Puffed Wheat (Arrowhead Mills)	Cereal	1 cup	2.4	2.0	0.4
Puffed Wheat (Malt-O-Meal)	Cereal	1 cup	1.4	1.2	0.2
Puffed Wheat (Quaker)	Cereal	1 cup	1.1	0.6	0.5
Pumpkin or squash seeds	Seeds	1 cup	8.8	6.4	2.4
Pumpkin, canned	Vegetable	1 cup	7.1	6.1	1
Quinoa, cooked	Grain	1 cup	9.3	8.1	1.2
Quinoa, dry	Grain	1 cup	9.3	8.0	1.3
Radish, raw	Vegetable	1 cup	1.9	1.4	0.5
Raisin Bran (Kellogg's)	Cereal	1 cup	8.2	7.2	1
Raisin Nut Bran (General Mills)	Cereal	1 cup	5.1	4.4	0.7
Raisins	Fruit	1 cup	6.2	4.5	1.7
Raspberries	Fruit	1 cup	8.4	7.5	0.9
Raspberries, Frozen, sweetened	Fruit	1 cup	11.0	9.8	1.2
Real Oat Bran - Almond Crunch (Health Valley)	Cereal	1 cup	9.6	5.2	4.4
Red Cabbage, cooked	Vegetable	1 cup	4.0	-	-
Red Potato, flesh and skin	Vegetable	1 medium	3.0	-	-
Reese's Peanut Butter Puffs (General Mills)	Cereal	1 cup	0.5	0.4	0.1
Rhubarb, cooked, sweetened	Vegetable	1 cup	3.4	2.2	1.2
Rhubarb, cooked, unsweetened	Vegetable	1 cup	3.4	2.2	1.2
Rice Bran, raw	Grain	1 oz	6.0	-	-
Rice Chex (General Mills)	Cereal	1 cup	0.8	0.6	0.2
Rice Krispies K-Sentials (Kellogg's)	Cereal	1 cup	0.3	0.2	0.1
Rice Krispies Treats (Kellogg's)	Dessert	1 cup	0.4	0.3	0.1
Rice, Brown, Cooked	Grain	1/2 cup	2.0	-	-
Rice, brown, cooked	Grain	1 cup	3.5	3.3	0.2
Rice, white, instant (precooked), cooked	Grain	1 cup	0.7	0.5	0.2
Rice, white, parboiled (converted), cooked	Grain	1 cup	0.7	0.5	0.2
Rice, white, regular cooking, cooked	Grain	1 cup	0.6	0.5	0.1
Rolls, cracked wheat	Bread	1 medium	1.5	1.1	0.4
Rolls, crescent (refrigerated dough)	Bread	1 each	0.5	0.2	0.3
Rolls, french or Vienna	Bread	1 medium	1.2	0.5	0.7
Rolls, hamburger, wheat	Bread	1 medium	1.8	1.3	0.5
Rolls, hamburger, white	Bread	1 medium	1.2	0.8	0.4
Rolls, hamburger, whole wheat	Bread	1 medium	2.8	2.5	0.3
Rolls, hard	Bread	1 medium	1.2	0.8	0.4
Rolls, hot dog	Bread	1 each	1.2	0.8	0.4
Rolls, Kaiser	Bread	1 medium	1.2	0.8	0.4
Rolls, multigrain	Bread	1 medium	1.5	1.1	0.4
Rolls, oat bran	Bread	1 medium	1.5	0.7	0.8
Rolls, Oatmeal	Bread	1 medium	1.1	0.5	0.6
Rolls, Pumpernickel	Bread	1 medium	2.1	1.0	1.1
Rolls, rye	Bread	1 medium	2.1	1.0	1.1
Rolls, sourdough	Bread	1 medium	1.2	0.4	0.8
Rolls, Submarine, hoagie	Bread	1 medium	2.8	2.0	0.8
Rolls, wheat	Bread	1 medium	1.5	1.1	0.4
Rolls, white	Bread	1 medium	1.1	0.7	0.4
Rolls, whole wheat	Bread	1 medium	2.5	2.1	0.4
Rosemary, dried	Spice	1 tsp	0.5	0.0	0.5
Russet Potato, flesh and skin	Vegetable	1 medium	4.0	-	-
Rutabagas, cooked	Vegetable	1 cup	3.1	2.6	0.5
Rye Flour, dry	Grain	1/4 cup	7.0	-	-
S'Mores Grahams (General Mills)	Cereal	1 cup	1.1	1.0	0.1
Salted nut roll	Bread	1 oz	1.6	1.3	0.3
Sapodilla	Fruit	1 medium	13.9	9.0	4.9
Sauerkraut	Vegetable	1 cup	5.9	3.9	2
Savory (ground)	Spice	1 tsp	0.7	0.0	0.7
Savoy Cabbage, cooked	Vegetable	1 cup	4.0	-	-
Scallions or spring onions, cooked	Vegetable	1 cup	5.5	2.6	2.9
Scallions or spring onions, raw	Vegetable	1 cup	2.6	1.0	1.6
Scone	Bread	1 medium	0.7	0.4	0.3
Sesame seeds	Seed	1 cup	11.7	8.8	2.9
Shredded Wheat	Grain	2/3 cup	3.0	2.7	0.3
Shredded Wheat (Nabisco)	Bread	1 biscuit	2.3	1.9	0.4
Shredded Wheat (Quaker)	Bread	1 biscuit	2.0	1.7	0.3
Shredded Wheat Spoon Size (Nabisco)	Grain	1 cup	4.8	4.0	0.8
Shredded Wheat'n Bran (Nabisco)	Frain	1 cup	6.2	5.4	0.8
Silk Soy Milk Plus Fiber	Soy Milk	1 cup	5.0	-	-
Skinner's Corn Flakes (US Mills)	Cereal	1 cup	3.0	2.9	0.1
Smacks (Kellogg's)	Cereal	1 cup	1.3	1.0	0.3
Smart Start (Kellogg's)	Cereal	1 cup	2.3	1.9	0.4
Sorghum	Vegetable	1 cup	26.5	18.5	8
Spaghetti (whole wheat), cooked	Grain	1 cup	6.0	-	-
Spaghetti Noodles	Grain	1 cup	2.0	-	-
Spaghetti Noodles, whole wheat	Grain	1 cup	4.0	-	-
Spaghetti squash, cooked	Vegetable	1 cup	2.0	-	-
Special K (Kelloggs')	Cereal	1 cup	0.9	0.6	0.3
Spelt Flakes (Arrowhead Mills)	Cereal	1 cup	3.1	2.7	0.4
Spinach, canned	Vegetable	1 cup	5.1	3.8	1.3
Spinach, cooked fresh	Vegetable	1 cup	5.4	4.3	1.1
Spinach, cooked frozen	Vegetable	1 cup	6.1	4.9	1.2
Spinach, raw	Vegetable	1 cup	0.8	0.6	0.2
Split Pea with bacon, ham, pork, ready to serve can	Soup	1 cup	8.2	7.0	1.2
Split Pea with ham or bacon, undiluted	Soup	1 cup	16.5	14.1	2.4
Split Pea, vegetarian, ready to serve can	Soup	1 cup	8.8	7.6	1.2
Sprouts, acorn, cooked	Vegetable	1 cup	10.8	4.6	6.2
Sprouts, alfalfa	Vegetable	1 cup	0.8	0.6	0.2
Sprouts, mung bean, canned	Vegetable	1 cup	1.0	0.5	0.5
Sprouts, mung bean, cooked fresh	Vegetable	1 cup	1.0	0.4	0.6
Sprouts, soybean, raw	Vegetable	1 cup	0.8	0.4	0.4
Squash, butternut, cooked	Vegetable	1 cup	3.3	1.9	1.4
Squash, chayote, cooked	Vegetable	1 cup	4.5	3.5	1
Squash, hubbard, cooked	Vegetable	1 cup	6.6	2.8	3.8
Squash, spaghetti, cooked	Vegetable	1 cup	2.2	1.0	1.2
Squash, summer (Green or Yellow) cooked	Vegetable	1 cup	2.5	2.0	0.5
Squash, summer (Green or Yellow) raw	Vegetable	1 cup	1.5	1.2	0.3
Squash, summer, cooked	Vegetable	1/2 cup	1.0	-	-
Squash, winter (dark green or orange, cooked	Vegetable	1 cup	6.7	2.9	3.8
Squash, winter, cooked	Vegetable	1/2 cup	3.0	-	-
Squash, zucchini, cooked	Vegetable	1 cup	2.5	1.4	1.1
Squash, zucchini, raw	Vegetable	1 cup	1.4	0.8	0.6
Starfruit (carambola), raw	Fruit	1 cup	4.0	-	-
Straw Mushrooms, canned	Fungus	1 cup	5.0	-	-
Strawberries, fresh	Fruit	1 cup	4.0	-	-
Strawberries, frozen, sweetened	Fruit	1 cup	4.8	3.8	1
Summer scallop squash, cooked	Vegetable	1 cup	5.0	-	-
Sun Country Granola with Almonds (Quaker)	Granola	1 cup	5.9	3.5	2.4
Sun Country Granola with Raisins and Dates (Quaker)	Granola	1 cup	7.2	4.3	2.9
Sunflower butter	Seeds	1 TBSP	1.3	0.8	0.5
Sunflower seeds	Seeds	1 cup	13.4	10.7	2.7
Sweet Crunch (Quaker)	Cereal	1 cup	1.0	0.9	0.1
Sweet Potato, canned, syrup packed	Vegetable	1 cup	5.9	2.3	3.6
Sweet Potato, canned, vacuum packed	Vegetable	1 cup	3.6	2.2	1.4
Sweet Potato, cooked	Vegetable	1 cup	7.6	4.8	2.8
Sweet Potato, cooked	Vegetable	1/2 medium	2.0	-	-
Sweet Potato, flesh and skin	Vegetable	1 medium	4.0	-	-
Sweet Roll	Dessert	1 medium	1.1	0.4	0.7
Swiss Chard, cooked	Vegetable	1 cup	4.0	-	-
Taco Shell, hard	Bread	1 each	1.0	0.8	0.2
Tahini (sesame butter)	Seeds	1 TBSP	1.4	1.1	0.3
Tapioca	Root	1 cup	1.4	1.2	0.2
Taro, sliced	Vegetable	1 cup	4.0	-	-
Tarragon (Ground)	Spice	1 tsp	0.1	0.0	0.1
Teff, dry	Grain	1 cup	26.7	21.7	5
Tempeh (fermented soybean product)	Legume	1 oz	2.9	1.6	1.3
Textured Vegetable Protein, dry	Vegetable	1 cup	9.2	6.6	2.6
Thyme (ground)	Spice	1 tsp	0.5	0.0	0.5
Toasted Oatmeal - Honey Nut (Quaker)	Cereal	1 cup	3.3	2.3	1
Toasted Oatmeal - Original (Quaker)	Cereal	1 cup	3.0	2.0	1
Toaster pastry or Pop-Tart	Dessert	1 each	1.1	0.5	0.6
Toasty O's (Malt-O-Meal)	Cereal	1 cup	2.4	1.3	1.1
Tofu (soybean curd)	Legume	1 oz	0.2	0.1	0.1
Tomatillo, raw	Vegetable	1 cup	2.5	2.3	0.2
Tomato Juice	Juice	1 cup	1.0	0.5	0.5
Tomato paste	Vegetable	1 cup	10.7	8.6	2.1
Tomato puree	Vegetable	1 cup	5.0	3.0	2
Tomato, canned	Vegetable	1 cup	2.4	1.4	1
Tomato, green, raw	Vegetable	1 cup	2.0	1.8	0.2
Tomato, orange, raw	Vegetable	1 cup	1.4	1.3	0.1
Tomato, raw	Vegetable	1 medium	1.0	-	-
Tomato, ready to serve can	Vegetable	1 cup	1.1	0.8	0.3
Tomato, sun-dried, dry pack	Vegetable	1 cup	6.6	6.0	0.6
Tomato, sun-dried, oil pack	Vegetable	1 cup	6.4	5.8	0.6
Tomato, undiluted	Vegetable	1 cup	2.2	1.6	0.6
Tomato, yellow, raw	Vegetable	1 cup	1.0	0.9	0.1
Tootie Fruities (Malt-O-Meal)	Cereal	1 cup	1.0	0.7	0.3
Tortilla, corn	Bread	1 each	1.4	1.2	0.2
Tortilla, white flour	Bread	1 each	1.4	1.0	0.4
Total (General Mills)	Cereal	1 cup	3.5	3.0	0.5
Total Corn Flakes (General Mills)	Cereal	1 cup	0.5	0.5	0
Total Raisin Bran (General Mills)	Cereal	1 cup	5.0	4.4	0.6
Trail mix	Dessert	1 cup	11.1	9.1	2
Triticale, flour, dry	Grain	1/4 cup	5.0	-	-
Trix (General Mills)	Cereal	1 cup	0.7	0.6	0.1
Tropicana Orange Juice with Fiber	Juice	1 cup	3.0	-	-
Turmeric (Ground)	Spice	1 tsp	0.5	0.0	0.5
Turnip Greens, canned	Vegetable	1 cup	3.1	1.8	1.3
Turnip Greens, cooked	Vegetable	1 cup	5.0	2.8	2.2
Turnip, cooked	Vegetable	1 cup	3.1	2.0	1.1
Vegetable beef, ready to serve can	Soup	1 cup	1.6	1.1	0.5
Vegetable beef, ready to serve can, chunky style	Soup	1 cup	3.3	2.2	1.1
Vegetable beef, undiluted	Soup	1 cup	3.2	2.2	1
Vegetable Burger	Vegetable	1 oz	0.7	0.4	0.3
Vegetable juice	Juice	1 cup	2.0	1.5	0.5
Vegetable, ready to serve can	Soup	1 cup	3.2	2.2	1
Vita Crunch Granola - Almond (Organic Milling Company)	Granola	1 cup	5.3	3.5	1.8
Vita Crunch Granola - Light and Crunchy 7 Grain (OMC)	Granola	1 cup	4.9	3.2	1.7
Vita Crunch Granola - Raisin (OMC)	Granola	1 cup	4.9	3.2	1.7
Vita Crunch Granola - Tropical (OMC)	Granola	1 cup	5.3	3.5	1.8
Waffle Crisp (Post)	Cereal	1 cup	1.5	1.1	0.4
Wafflers - Cinnamon, maple, original, vanilla nut (US Mills)	Cereal	1 cup	1.9	1.6	0.3
Waffles, white flour, frozen	Dessert	1 each	0.5	0.2	0.3
Waffles, white flour, home recipe	Dessert	1 each	1.0	0.4	0.6
Walnuts	Nuts	1 cup	5.8	4.0	1.8
Wasa Crispbread, Fiber Rye	Grain	2 slices	4.0	-	-
Water Chestnuts, canned	Nuts	1 cup	3.1	1.8	1.3
Watercress, raw	Vegetable	1 cup	0.5	0.2	0.3
Watermelon	Fruit	1 cup	1.4	0.8	0.6
Weetabix	Cereal	1 cup	2.0	1.7	0.3
Weight Watcher's Flakes 'N Fiber	Grain	1/2 cup	9.0	-	-
Wheat berries, dry	Grain	1/4 cup	5.0	-	-
Wheat Bran, raw	Grain	1 oz	12.0	-	-
Wheat Chex (General Mills)	Cereal	1 cup	5.6	4.8	0.8
Wheat flour (Whole wheat), dry	Grain	1/4 cup	4.0	-	-
Wheat Pasta	Grain	1 cup	6.3	-	-
Wheat, cracked whole wheat	Grain	1 cup	16.5	14.0	2.5
Wheat, germ	Grain	1 cup	14.6	11.0	3.6
Wheat, gluten	Grain	1 cup	12.4	-	-
Wheat, spelt	Grain	1 cup	13.7	12.1	1.6
Wheat, sprouted	Grain	1 cup	1.2	1.0	0.2
Wheaties (General Mills)	Cereal	1 cup	2.1	1.4	0.7
White Beans, small, cooked	Legume	1 cup	19.0	-	-
White Bread	Grain	1 slice	1.0	-	-
White Chocolate	Chocolate	1 cup	0.0	0.0	0
Whole Wheat Bagel	Bread	1 Medium	2.6	0.8	1.8
Whole Wheat Bread	Grain	1 slice	2.0	-	-
Wild rice, cooked	Grain	1 cup	2.9	2.6	0.3
Yams, canned, syrup packed, drained	Vegetable	1 cup	5.9	2.3	3.6
Yams, canned, vacuum packed	Vegetable	1 cup	3.6	2.2	1.4
Yams, cooked	Vegetable	1 cup	7.6	4.8	2.8
Yeast, baking - active dry	Bread	1 cup	2.5	-	-
Yellow Beans, cooked	Legume	1 cup	18.0	-	-
Zucchini squash, cooked	Vegetable	1 cup	3.0	-	-

Remember to always drink plenty of water when adding any of these new high fiber foods into your diet. If you add fiber too quickly to your diet it can lead to an increase in bloating, excess gas, and other symptoms. Remember to do everything in moderation and add items to your diet slowly over time.

Was this chart helpful? Be sure to share it over Facebook if you think other people would find it useful! if you have any suggestions for foods to add to the chart please Contact Us and we will be sure to add them! This list of high fiber foods is a growing database that will be updated constantly to reflect new foods and to be sure to correct any mistakes that might be found!

As always, thanks for reading and stay healthy!

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