Soluble Fiber Calculator

Fruits

Food Item Serving Size
Apple (with skin) 1 medium
applesauce 1/2 cup
Apricot 3 small
banana 1 medium
Blackberries 1/2 cup
Blueberries 1/2 cup
Cantaloupe 1/4 melon
Cherries, sweet 10
Figs, dried 2 medium
Grapefruit 1/2 medium
Grapes  white, red 18-20
Honeydew - melon 1 cup
Kiwi 1 medium
Mango, flesh only ½ small
Orange 1 medium
Peach 1 medium
Pear (with skin)  1  medium
Pineapple - diced 1/2 cup
Plums 2 to 3 small
Prunes (pitted) 3 medium
Raisins 1/4 cup
Raspberries 1/2 cup
Strawberries 1 cup
 
Legumes (cooked)
Food Item Serving Size
Baked beans (8-oz can) 1/2 cup
Black beans 1/2 cup
Black-eyed peas  1/2 cup
Chickpeas (garbanzos) 1/2 cup
Great Northern 1 cup
Green beans fresh or frozen 1/2 cup
Kidney beans 1/2 cup
Lentils, cooked 1/2 cup
Lima beans 1/2 cup
Navy beans 1/2 cup
Pinto beans  1/2 cup

Vegetables
Food Item Serving Size
Artichoke 1 medium
Asparagus, cut 1/2 cup
Beets sliced 1/2 cup
Broccoli 1/2 cup
Brussels sprouts 1/2 cup
Carrot 1 medium
Celery, fresh chopped 1 cup
Cabbage (red, white) 1/2 cup
Cauliflower 1 cup
Corn, canned 1/2 cup
Endive (salad) 10 leaves
Greens (collards, beet greens , dandelion, kale, Swiss chard, turnip greens) 1/2 cup
Lettuce, iceberg 1 cup
Onion 1/2 cup
Peas green, fresh or frozen 1/2 cup
Potato, baked with skin 1 medium
Pepper, green,sliced, raw 1/2 cup
Spinach (raw) 1 cup
Sweet potatoes 1 small
Zucchini  (cooked) 1/2 cup

Nuts / Seeds
Food Item Serving Size
Foot Item Serving size
Almonds 10 nuts
Soy nuts, roasted 1/4 cup
Sunflower seeds 1/4 cup
Bread / Grains
Food Item Serving Size
Bagel (plain) 4"  1
Bread, rye 1 slice
Bread, whole-wheat 1 slice
Pumpernickel bread 1 slice
Rice, brown 1/2 cup
Seven-grain bread 1 slice
White bread 1 slice
Cereals:
All-Bran Bran Buds 1/2 cup
Bran Flakes 3/4 cup
Cheerios 1 cup
Fiber One  1/2 cup
Oat Bran 1 1/4 cups
Oat Bran Flakes 3/4 cups
Oatmeal  (cooked regular, quick, or instant)  1/2 cup - dry
Oatmeal  (packets)  1 packet
Oatmeal  (Quaker weight control)  1 packet
Raisin Bran 1 cup
Shredded Wheat 1 cup
Wheat Chex 1 cup

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