Fiber Chart - High Fiber Foods are Key to Weight loss. Increase your fiber intake and you will increase the removal of fat deposits from the body and increase fullness reducing your daily calorie intake.
Food
Portion
Calories
Fiber (grams)
Almonds
slivered
1 tbsp
14
0.6
sliced
1/4 cup
56
2.4
Apple
raw
1 med
70
4.0
baked
1 large
100
5.0
applesauce
2/3 cup
182
3.6
Apricots
raw
1 whole
17
0.8
canned in syrup
3 halves
86
2.5
Artichokes
cooked
l large
30-44*
4.5
canned hearts
4 or 5 sm
24
4.5
Asparagus
cooked, small spears
1/2 cup
17
1.7
Avocado
sliced
2 slices
50
0.9
whole
1/2 avg.size
170
2.8
Baked beans
(8-oz can)
1 cup
180*
16.0
Banana
1 med 8"
96
3.0
Beans
black, cooked
1 cup
190
19.4
kidney beans,
canned or
1/2 cup
94
9.7
cooked
1 cup
188
19.4
Bean sprouts, raw
in salad
1/4 cup
7
0.8
Beets
cooked, sliced
1/2 cup
33
2.5
whole
3 sm.
48
3.7*
Blackberries
raw, no sugar
1/2 cup
27
4.4
canned, in juice pack
1/2 cup
54
5.0
jam, with seeds
1 tbsp
60
0.7
Bran meal
3 tbsp
28
6.0
1 tbsp
9
2.0
Brazil nuts
shelled
2
48
2.5
Bread
high-bran "health" bread
2 slices
120-160*
7.0*
white
2 slices
160
1.9
dark rye (whole grain)
2 slices
108
5.8*
pumpernickel
2 slices
116
4.0
seven-grain
2 slices
111-140
6.5
whole wheat
2 slices
120
6.0
whole wheat raisin
2 slices
140
6.5
Bread crumbs
whole wheat
1 tbsp
22
2.5*
Broccoli
raw
1/2 cup
20
4.0
frozen
4 spears
20
5.0
fresh, cooked
3/4 cup
30
7.0
Brussel sprouts
cooked
3/4 cup
36
3.0
Cabbage, white or red
raw
1/2 cup
8
1.5
cooked
2/3 cup
15
3.0
Cantaloupe
1/4
38
1.0*
Carrots
aw, slivered (4-5 sticks)
1/4 cup
10
1.7
cooked
1/2 cup
20
3.4
Catsup, see Tomatoes
Cauliflower
raw, chopped
3 tiny buds
10
1.2
cooked, chopped
7/8 cup
16
2.3
Celery, Pascal
raw
1/4 cup
5
2.0
chopped
2 tbsp
3
1.0
cooked
1/2 cup
9
3.0
Cereal
All-Bran
3 tbsp
35
5.0
1/2 cup
90
10.4
Chex
2/3 cup
90
5.0
Bran Flakes, plain
1cup
90
5.0
cornflakes
3/4 cup
70
2.6
most cereals
1 cup
200
8.0
raisin Bran
1 cup
195
5.0
Wheaties
1 cup
104
2.0
Cherries
sweet, raw
10
28
1.2
1/2 cup
55*
1.0*
Chestnuts
roasted
2 lg
29
1.9
Chickpeas (garbanzos)
canned
1/2 cup
86
6.0
cooked
1 cup
172
12.0
Coconut, dried
sweetened
1 tbsp
46
3.4*
unsweetened
1 tbsp
22
3.4*
Corn (sweet)
on cob
1 med ear
64-70*
5.0
kernels, cooked or canned
1/2 cup
64
5.0
Cornbread
1 sq. (2 1/2")
93
3.4
Crackers
graham
2
53
1.4
Ry-Krisp
3
64
2.3
Triscuits
2
50
2.0
Wheat Thins
6
58
2.2
Cranberries
raw
1/4 cup
12
2.0
sauce
1/2 cup
245
4.0
cranberry-orange relish
1 tbsp
56
0.5
Cucumber, raw
unpeeled
10 thin sl
12
0.7
Dates, pitted
2 (1/2 oz.)
39
1.2*
Eggplant
baked
2 thick sl
42
4.0
Endive, raw
salad
10 leaves
10
0.6
English muffins (see Muffins)
Figs
dried
3
120
10.5
fresh
1
30
2.0
Fruit N' Fiber
cereal
1/2 cup
90
3.5
Grapefruit
1/2 (avg. size)
30
0.8
Grapes
white
20
75
1.0
red or black
15-20
65
1.0
Green (snap) beans
fresh or frozen
1/2 cup
10
2.1
Honeydew melon
3" slice
42
1.5
Lentils
brown, raw
1/3 cup
144
5.5
brown, cooked
2/3 cup
144
5.5
Lettuce
(Boston, leaf, iceberg)
shredded
1 cup
5
0.8
Macaroni
whole wheat, cooked
1 cup
200
5.7
regular, frozen with cheese, baked
10 oz
506
2.2
Muffins
English, whole wheat
1 whole
125*
3.7
bran, whole wheat
2
136
4.6
Mushrooms
raw
5 sm
4
1.4
sauteed or baked with 2 tsp diet margarine
4 lg
45
2.0
canned sliced, water-pack
1/4 cup
10
2.0
Noodles
whole wheat egg
1 cup
200
5.7
spinach whole wheat
1 cup
200
6.0
Okra
fresh or frozen, cooked
1/2 cup
13
1.6
Olives
green
6
42
1.2
black
6
96
1.2
Onion
raw
1 tbsp
4
0.2
cooked
1/2 cup
22
1.5
Orange
1 lg
70
2.4
1 sm
35
1.2
Parsnip, pared
cooked
1 lg
76
2.8
Peach
raw
1 med
38
2.3
canned in light syrup
2 halves
70
1.4
Peanut butter
processed
1 tbsp
86
1.1
homemade/natural
1 tbsp
70
1.5
Peanuts
dry roasted
1 tbsp
52
1.1
Pear
1 med
88
4.0
Peas
green, fresh or frozen
1/2 cup
60
9.1
black-eyed frozen/canned
1/2 cup
74
8.0
split peas, dried
1/2 cup
63
6.7
cooked
1 cup
126
13.4
Peas and carrots
frozen
1/2 package
40
6.2
Peppers
green sweet, raw
2 tbsp
4
0.3
green sweet, cooked
1/2 cup
13
1.2
red sweet (pimento)
2 tbsp
9
1.0
Pineapple
fresh, cubed
1/2 cup
41
0.8
canned
1 cup
58-74*
0.8
Plums
2 or 3 sm
38-45*
2.0
Popcorn
(no oil, butter or margarine)
1 cup
20
3.0
Potatoes
Idaho, baked
1 sm (6 oz)
120
4.2
boiled
1 med (5 oz)
100
3.5
mashed potato (with 1 tbsp milk)
1/2 cup
85
3.0
sweet, baked or boiled
1 sm (5 oz)
146
4.0
Prunes
pitted
3
122
1.9
Raisins
1 tbsp
29
1.0
Raspberries, red
fresh/frozen
1/2 cup
20
4.6
Raspberry jam
1 tbsp
75
1.0
Rhubarb,
cooked with sugar
1/2 cup
169*
2.9
Rice
white (before cooking)
1/2 cup
79
2.0
brown (before cooking)
1/2 cup
83
5.5
instant
1 serv
79
0.7
Rutabaga (yellow turnip)
1/2 cup
40
3.2
Sauerkraut
canned
2/3 cup
15
3.1
Shredded wheat
large biscuit
1 piece
74
2.2
spoon size
1 cup
168
4.4
Spaghetti
whole wheat, plain
1 cup
200
5.6
Spinach
raw
1 cup
8
3.5
cooked
1/2 cup
26
7.0
Squash
summer (yellow)
1/2 cup
8
2.0
winter, baked or mashed
1/2 cup
40-50
3.5
zucchini, raw or cooked
1/2 cup
7
3.0
Strawberries
without sugar
1 cup
45
3.0
Sunflower
kernels
1 tbsp
65
0.5*
Sweet potatoes (see Potatoes)
Tomatoes
raw
1 sm.
22
1.4
canned
1/2 cup
21
1.0
sauce
1/2 cup
20
0.5
catsup
1 tbsp
18
0.2
Tortillas
2
140
4.0*
Turnip, white
raw, slivered
1/4 cup
8
1.2
cooked
1/2 cup
16
2.0
Walnuts
English, shelled, chopped
1 tbsp
49
1.1
Watermelon
1 thick slice
68
2.8
Research has shown that people who consume an additional 14 grams of fiber daily cut their calories intake by 10 percent.
Fiber fact Tips and Tools:
Fiber increases weight loss because…
Fiber increases the sensation of fullness and influences the hormones that regulate food intake.
Fiber is an essential part of our daily diet, because it helps our bodies feel full while eliminating fat deposits from our body.
Why is Fiber Key to a Healthy Diet?
Fiber is key to a healthy diet. Studies have shown that most people with high fiber diets lose more weight.
Fiber actually acts as a binding agent, it blinds to fatty deposits flushing them out of your system increasing weight loss.
Another plus: fiber increases bulk in the stomach, which promotes feelings of satiety to help reduce food intake by 40 percent.
Most experts suggest 25 to 30 grams of fiber per day.
A recent study published in the Journal of the American Dietetic Association looked at the diets of 52 overweight/obese people and compared them to 52 normal-weight people.
Results indicated that the diets of the obese group had higher amounts of fat, saturated fat and cholesterol, and lower amounts of fiber intake.
Increase your daily fiber intake to 25% and you will increase you weight loss. Add a workout routine to this and you will really start to shed the pounds. There are a lot of high fiber foods to choose from (see blow) so starting eating your fiber.
