High Fiber Food List
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1
2
3HIGH FIBER FOOD LIST
FOOD
SERVI
CALORI
TOTA
FOOD
SERVI
CALORI
TOTA
NG
ES
L
NG
ES
L
SIZE
FIBER
SIZE
FIBER
Vegetable
Breads
(Gram
(Gram
s
Artichoke
½ cup
37
2.77
Black
1 slice
68
1.72
s)
s)
Bread
Asparagus
½ cup
25
1.48
Bran
1 slice
87
2.09
Bread
Broccoli
½ cup
26
3.5
Cornbread
1 med
191
1.6
piece
Brussel
½ cup
33
2.79
Crackers
1
13
0.12
Sprouts
(Saltines)
regular
Carrots
½ cup
35
2.42
Crackers
1
27
0.24
(Graham)
square
Celery
½ cup
10
1.08
Cracked
1 slice
69
1.66
Wheat
Bread
Corn
½ cup
66
4.67
French
1 slice
69
0.42
Bread
Cucumber
½ cup
7
0.78
Multigrain
1 slice
63
1.51
Bread
Eggplant
½ cup
13
0.96
Pumpernic
1 slice
68
1.72
kel Bread
Green
½ cup
62
3.36
Rye Bread
1 slice
68
1.72
Peas
Lettuce
½ cup
4
0.41
White
1 slice
67
0.4
Bread
Potato
½ cup
85
1.95
Whole
1 slice
69
1.66
Wheat
Spinach
½ cup
27
3.51
Grains/Pa
Bread
sta
Tomato
½ cup
17
1.35
Barley
½ cup
350
8.26
Zucchini
½ cup
22
2.34
Cornmeal
½ cup
251
5.18
Beans
Egg
2
185
1.27
Noodles
ounces
Black-eyed
½ cup
99
2.92
Flour
½ cup
170
3.14
Peas
Brown
½ cup
120
8.43
Buckwhea
½ cup
154
5.22
Beans
t
Green/Stri
½ cup
18
2.23
Rye
½ cup
209
2.01
ng Beans
Kidney
½ cup
120
8.43
White
½ cup
200
5.34
Beans
Lentils
½ cup
116
5
Whole
½ cup
231
1.25
Wheat
Lima
½ cup
90
4.5
Macaroni
2
190
5.61
Beans
Noodles
ounces
(Whole
Wheat)
Navy
½ cup
122
8.57
Rice,
2
311
1.42
Beans
white
ounces
Northern
½ cup
122
8.57
Rice,
½ cup
369
5.58
Beans
brown
Pinto
½ cup
120
8.48
Spaghetti
2
237
1.28
Beans
ounces
Red Beans
½ cup
120
8.43
Cereals
Wax/Yello
½ cup
18
1.62
Bran
1 ounce
71
8.38
w Beans
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