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    Mott Fiber Chart

    Uploaded by

    ES KN
    This document provides a chart listing various foods and their fiber content per serving. Fruits such as apples, bananas, berries and prunes contain several grams of fiber per serving. Vegetables like artichokes, beans, broccoli and potatoes are also high in fiber. Cereals like All-Bran, Fiber One and shredded wheat contain several grams per serving. Whole grain breads and pastas have more fiber than white or refined varieties.

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    © All Rights Reserved
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    Mott Fiber Chart

    Uploaded by

    ES KN
    397 views3 pages
    This document provides a chart listing various foods and their fiber content per serving. Fruits such as apples, bananas, berries and prunes contain several grams of fiber per serving. Vegetables like artichokes, beans, broccoli and potatoes are also high in fiber. Cereals like All-Bran, Fiber One and shredded wheat contain several grams per serving. Whole grain breads and pastas have more fiber than white or refined varieties.

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    Original Title

    mott-fiber-chart.xlsx

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    This document provides a chart listing various foods and their fiber content per serving. Fruits such as apples, bananas, berries and prunes contain several grams of fiber per serving. Vegetables like artichokes, beans, broccoli and potatoes are also high in fiber. Cereals like All-Bran, Fiber One and shredded wheat contain several grams per serving. Whole grain breads and pastas have more fiber than white or refined varieties.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    397 views3 pages

    Mott Fiber Chart

    Uploaded by

    ES KN
    This document provides a chart listing various foods and their fiber content per serving. Fruits such as apples, bananas, berries and prunes contain several grams of fiber per serving. Vegetables like artichokes, beans, broccoli and potatoes are also high in fiber. Cereals like All-Bran, Fiber One and shredded wheat contain several grams per serving. Whole grain breads and pastas have more fiber than white or refined varieties.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 3
    At a glance
    Powered by AI
    The document provides a chart comparing the fiber content of various fruits, vegetables, cereals, breads and grains.

    Some foods that provide the most fiber per serving include beans, lentils, nuts and seeds, broccoli, Brussels sprouts and berries.

    Foods that provide the least fiber include white rice, potatoes without the skin, and refined grains like white bread and pasta.

    FIBER IN FOODS CHART

    Fruits Serving size Fiber (grams per serving)


    Apple w/skin 1 medium 3.7
    Apple w/o skin 1 medium 2.4
    Applesauce ½ cup 2.0
    Apricots 3 medium 2.5
    Banana 1 medium 2.7
    Blueberries (raw) 1 cup 4.0
    Cantaloupe 1 cup (pieces) 1.3
    Cherries 10 cherries 1.3
    Fruit salad/fruit cup ½ cup 1.3
    Grapefruit ½ medium 1.3
    Grapes 1 cup 1.2
    Honeydew melon 1 cup (pieces) 1.0
    Mandarin oranges ½ cup 1.0
    Nectarine 1 medium 2.2
    Orange 1 medium 3.0
    Peach 1 medium 1.7
    Pear 1 medium 4.0
    Pineapple 1 cup (pieces) 2.0
    Plum 1 medium 1.0
    Prunes (dried) 10 prunes 6.0
    Raisins (seedless) 2/3 cup 4.0
    Raspberries 1 cup 8.4
    Strawberries 1 cup 3.4
    Tangerine 1 medium 2.0
    Watermelon 1 cup (pieces) 0.8

    Vegetables Serving size Fiber (grams per serving)


    Artichoke, boiled 1 medium 6.2
    Asparagus, boiled ½ cup (6 spears) 1.4
    Baked beans 1 cup 14.0
    Broccoli, boiled ½ cup 2.3
    Brussels sprouts, boiled ½ cup 2.0
    Carrot 1 medium 2.0
    Cauliflower, boiled ½ cup 1.7
    Celery 1 stalk (7 inch) 0.7
    Coleslaw ½ cup 1.0
    Corn, on the cob 1 ear 2.0
    Cucumber ½ cup (slices) 0.5
    Eggplant, boiled ½ cup 1.0
    Green beans, boiled ½ cup 2.0
    Lima beans, boiled 1 cup 13.2
    Lettuce ½ cup (pieces) 0.5
    Mushrooms ½ cup (pieces) 0.4
    Onions, boiled ½ cup 1.0
    Peas, green ½ cup 4.0
    Pinto beans, boiled 1 cup 14.7
    Potato, baked w/ skin 1 medium 5.0
    Potato, boiled 1 medium 2.0
    Potato salad ½ cup 1.6
    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
    Alpha-Bits 1 cup 1.0
    Banana Nut Crunch 1 cup 4.0
    Bran Buds, Kellogg’s 1/3 cup 12.0
    Cheerios 1 cup 3.0
    Corn Pop 1 cup 0.0
    Cracklin’ Oat Bran, Kellogg’s ¾ cup 5.6
    Cream of Wheat 1 pack 1.0
    Fiber One, General Mills ½ cup 13.0
    Frosted Mini-Wheats 5 biscuits 5.0
    Honey Nut Cheerios, General Mills 1 cup 2.0
    Instant Oatmeal 1 pack 3.0
    Multi-Grain Cheerios 1 cup 3.0
    Quaker Shredded Wheat 3 biscuits 7.3
    Raisin Bran, General Mills ¾ cup 3.0
    Raisin bran, Kellogg’s 1 cup 8.2

    Breads/Grains Serving size Fiber (grams per serving)


    Bagel (most bagels) 1 bagel 1.5
    English muffin, Thomas 1 muffin 1.5
    French bread 1 slice 0.5
    Italian, Bakery Light 1 slice 2.5
    Multi-grain 1 slice 1.5
    Pancakes 1 medium-large 1.0
    Pita, white 1 6” diameter 1.0
    Seven grain, Bran’ola 1 slice 3.0
    Wheat, Bakery Light 1 slice 2.5
    White 1 slice 1.0
    Whole wheat 1 slice 2.0

    Pasta Serving size Fiber (grams per serving)


    Elbow macaroni, Golden Grain ½ cup 2.0
    Macaroni 1 cup 1.8
    Macaroni, whole wheat 1 cup 4.0
    Spaghetti, whole wheat 1 cup 6.3
    Brown rice, long grain 1 cup 3.5
    White rice 1 cup 1.0

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