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Soluble Fiber Calculator - Great for lowering cholesterol

If you have high cholesterol, consider initiating therapeutic lifestyle changes (TLC). Treatment guidelines recommend a multifaceted lifestyle approach to reduce the risk of coronary heart disease. Therapeutic Lifestyle Changes should include:
1. TLC Diet: Saturated fat less than 7 percent of calories, and cholesterol less than 200 mg/day. Consider increased viscous (soluble) fiber (10-25 g/day) and plant stanols/sterols (e.g. Benecol) 2 grams/day as therapeutic options to enhance LDL lowering.
2. Weight Managment.
3. Increased physical activity.

Use the calculator below to determine what foods will help you target a minimum of 10 grams of soluble fiber per day. Higher levels of soluble fiber (20-25 grams) can also decrease stroke risk.

Links to our various Fiber calculators


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


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
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

Estimated 'Calorie' Calculators

Several of these calculators may be particularly useful for dieters.  Just about every single MAJOR calorie/ energy equation that has been released over the last 90 years is included below.   Each calculator has a customized printout option for easy analysis.  Recommendation: Try each calculator - print out the results -  then compare!
Basal Metabolic Rate (BMR) Overview.

Body Weight Calculators

  • Adjusted Body Weight Calculator and Ideal Body Weight Calculator
  • Body Mass Index Calculator - BMI - Determines if your weight is in proportion to your height based on Federal guidelines released by the National Heart, Lung, and Blood Institute. The BMI is helpful in determining health risks and appropriate interventions.
  • Dieting Calculator - This calculator provides several useful outputs including the calculated 'Body Mass Index' or BMI. It will also estimate your 'Basal Metabolic Rate' or BMR. Also included is an estimate of your 'Total Energy Expenditure' or TEE which indicates the number of calories needed per day to maintain your current weight.

Fiber Calculators


Other Diet and Nutrition Calculators

SOLUBLE Fiber Calculator – Cholesterol lowering etc