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Total Fiber calculator

Dietary fiber is the portion of plant-derived food that cannot be completely broken down by digestive enzymes and has two main components. Soluble fiber: viscous fiber that delays gastric emptying and can result in an extended feeling of fullness. Soluble fiber dissolves in water and is readily fermented in the colon into gases and physiologically active by-products, such as short-chain fatty acids produced in the colon by gut bacteria. Insoluble fiber: does not dissolve in water and is not affected by digestive enzymes in the gastrointestinal tract. Insoluble fiber provides bulk which eases defecation.

Links to our various Fiber calculators

Food Item Serving Size
Apple (with skin) 1 medium
applesauce 2/3 cup
Apricot 3 small
banana 1 medium
Blackberries 1/2 cup
Blueberries 1/2 cup
Cantaloupe 1/4 melon
Cherries, sweet 10
Cranberries (raw, sauce) 1/2 cup
Dates (pitted) 2 (1/2 oz.)
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 large
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
Tangerine 1  medium
Watermelon 1 cup
Legumes (cooked)
Food Item Serving Size
Baked beans (8-oz can) 1 cup
Black beans 1 cup
Black-eyed peas  ½ cup
butter beans 1/2 cup
Chickpeas (garbanzos) 1/2 cup
Great Northern 1 cup
Green beans fresh or frozen 1/2 cup
Kidney beans 1  cup
Lentils, cooked 1/2 cup
Lima beans 1/2 cup
Navy beans 1/2 cup
Pinto beans  1 cup
White beans  1/2 cup
Food Item Serving Size
Artichoke 1 medium
Asparagus, cut 1/2 cup
Avocado 1 Halve
Bean sprouts 1/2 cup
Beets sliced 1/2 cup
Beets 3 small
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 cup
Peas and carrots 5 oz
Popcorn, air-popped 3 cups
Potato, baked with skin 1 medium
Potato, baked  (without skin) 1 medium
Pepper, green,sliced, raw 1/2 cup
Rhubarb 1/2 cup
Sauerkraut 2/3 cup
Spinach 1 cup
Sweet potatoes 1/2
Tomato 1 small
Zucchini  (raw or cooked) 1/2 cup

Nuts / Seeds
Food Item Serving Size
Foot Item Serving size
Almonds 10 nuts
Brazil nuts 6-8
Filberts 10 nuts
Flaxseeds  1 tbsp
Peanuts 10 nuts
Cashews 18 nuts
Peanut butter 1 tbsp
Pecans 10 whole
Pistachios 47 nuts
Sunflower seeds 1 tbsp
Walnuts (shelled) 7 whole
Bread / Grains
Food Item Serving Size
Bagel (plain) 4"  1
Bread, rye 1 slice
Bread, whole-wheat 1 slice
Bran muffins 1
Cornbread 2" square  1
Pumpernickel bread 1 slice
Seven-grain bread 1 slice
Wheat bran ½ cup
Wheat germ  3 tbsp
White bread 1 slice
Pasta and rice (cooked)
Macaroni (plain) 1 cup
Pasta, noodles 1 cup
Rice, brown 1 cup
Rice (white) 1/2 cup 
All-Bran  3/4 cup
Bran Buds 1/2 cup
Bran Chex 2/3 cup
Bran Flakes 1 cup
Cheerios 1 cup
Fiber One  ½ cup
Frosted Mini-Wheats 4 biscuits
Grape Nuts 1/4 cup
Oatmeal  (cooked regular, quick, or instant)  1 cup
Raisin Bran 1 cup
Shredded Wheat 1 cup




The authors make no claims of the accuracy of the information contained herein; and these suggested doses are not a substitute for clinical judgment. Neither GlobalRPh Inc. nor any other party involved in the preparation of this program shall be liable for any special, consequential, or exemplary damages resulting in whole or part from any user's use of or reliance upon this material.PLEASE READ THE DISCLAIMER CAREFULLY BEFORE ACCESSING OR USING THIS SITE. BY ACCESSING OR USING THIS SITE, YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS SET FORTH IN THE DISCLAIMER. Read the disclaimer