Fiber & Protein Charts

Fiber Chart




Food Portion Fiber 

(grams)

Almonds, slivered  1 TBS  .06

Almonds, sliced  ¼ cup  2.4

Apple, raw  1 small  3.0

Apple, raw  1 medium  4.0

Apple, raw  1 large  4.5

Apple, baked  1 large  5.0

Applesauce 2/3 cup  3.6

Apricots, raw  1 whole  .08

Apricots, dried  2 halves  1.7

Artichoke, cooked  1 large  4.5

Artichoke, canned  4 or 5 sml hearts  4.5

Asparagus, cooked  ½ cup 1.7

Avocado, diced  ¼ cup  1.7

Avocado, sliced  2 slices  .09

Avocado, whole  ½ medium  2.8

Baked beans, 8 oz.  1 cup (in sauce)  16.6

Banana 1 medium, 8"  3.0

Bean sprouts, raw  ¼ cup  .08

Beets, sliced/cooked  1/2 cup  2.5

Beets, whole  3 small  3.7

Blackberries, raw  ½ cup  4.4

Blackberry jam, seeds  1 TBS  .07

Bran meal  1 TBS  2.0

Brazil nuts, shelled  2 2.5

Broccoli, raw  ½ cup  4.0

Broccoli, frozen  4 spears  5.0

Broccoli, cooked  ¾ cup  7.0

Brussel sprouts  ¾ cup  3.0

Bulgur, soaked  1 cup  9.6

Celery, raw  ¼ cup  2.0

Celery, chopped  2 TBS  1.0

Celery, cooked  ½ cup  3.0

Cherries, raw  10 10.0

Chickpeas (garbanzos)  1 cup  12.0

Coconut, dried  1 TBS  3.4

Corn, on cob  1 medium ear  5.0

Corn, cooked kernals  ½ cup  5.0

Cranberries ¼ cup  2.0

Cranberry sauce  ½ cup  4.0

Cranberry-orange relish  1 TBS  0.5

Cucumber, raw w/peel  10 thin slices  0.7

Dates, pitted  2 (½ oz)  1.2

Endive, raw  10 leaves  0.6

Figs, dried  3 10.5

Figs, raw  1 2.0

Grapefruit ½ average  0.8

Grapes 15 – 20  1.0

Green beans  ½ cup  2.1

Greens, all kinds  ½ cup  4.0

Honeydew melon  3 inch slice  1.5

Lettuce, leaf  1 cup shredded  0.8

Muffin, English  1 (whole wheat)  3.7

Muffin, Bran  2 (whole wheat)  4.6

Mushrooms, raw  5 small  1.4

Mushrooms, canned  ¼ cup (in water)  2.0

Okra, cooked  ½ cup  1.6

Olives, green/black  6 1.2

Onion, raw (chopped)  1 TBS  0.2

Onion, cooked  ½ cup  1.5

Onion, scallion  ¼ cup  0.8

Orange 1 large  2.4

Parsley, chopped  2 TBS  0.6

Parsnip, cooked  1 large  2.8

Peach, raw  1 medium  2.3

Peach, canned  2 halves, lite sugar 1.4

Peanuts, dry roasted  1 TBS  1.1

Peas, green  ½ cup 9.1

Peas, black–eyed  ½ cup 8.0

Peas, split (dried)  ½ cup 6.7

Peppers, green/raw  2 TBS  0.3

Peppers, red/raw  2 TBS  1.0

Peppers, red chili  1 TBS  1.2

Pineapple, raw  ½ cup 0.8

Pineapple, canned  1 cup  0.8

Plums, raw  2 – 3 small  2.0

Popcorn, plain  1 cup  1.0

Potato, baked  1 medium (7 oz)  5.0

Prunes, pitted  3 1.9

Radishes 3 0.1

Raisins 1 TBS  1.0

Raspberries, red  ½ cup 4.6

Raspberry, jam (seeds)  1 TBS  1.0

Rutabaga ½ cup  3.2

Spinach, raw  1 cup  3.5

Spinach, cooked  ½ cup 7.0

Squash, yellow  ½ cup 2.0

Squash, winter  ½ cup 3.5

Squash, zucchini  ½ cup 3.0

Strawberries 1 cup  3.0

Succotash (corn/limas)  ½ cup 7.0

Sunflower seeds  1 TBS  0.5

Tomato, raw  1 small  1.4

Turnip, raw  ¼ cup  1.2

Turnip, cooked  ½ cup 2.0

Walnuts, English  1 TBS (shelled)  1.1

Watercress, raw  ½ cup (20 sprigs)  1.0

Watermelon 1 thick slice  2.8

Yams (sweet potao)  1 med (baked)  6.8


Beans Portion Fiber 

(grams)

Black, cooked  1 cup  19.4

Great Northern  1 cup  16.0

Kidney, canned  ½ cup  9.7

Kidney, dried  1 cup  19.4

Lima, dried  ½ cup  5.8

Pinto, dried  1 cup 18.8


Lentils Portion Fiber 

(grams)

Brown, raw  1/3 cup  5.5

Brown, cooked  2/3 cup  5.5

Red, raw  ½ cup  6.4

Red, cooked  1 cup  6.4


Protein Chart —

Food portions are 3.5 oz.


egetables Protein (grams)

Asparagus 3.0

Beet Root 2.0

Broccoli 3.0

Brussel Sprouts 3.0

Cabbage 1.0

Carrot 0.5

Cauliflower 3.0

Celery 0.5

Chicory 0.6

Lettuce (average) 0.7

Mushrooms 2.0

Okra 2.4

Onions 0.7

Parsnip 1.5

Peas 7.0

Peppers 1.0

Potatoes 1.6

Pumpkin 0.5

Radish 0.6

Spinach 2.0

Tomato 2.0

Turnips 0.8

Watercress 3.0

Yam (sweet potatoes) 2.0


Nuts Protein grams)

Almonds 21.0

Brazil nuts 14.0

Cashews 20.0

Chestnuts 2.0

Coconut 6.0

Hazelnut 14.0

Peanuts (legumes) 25.0

Peanut butter 22.0

Pecans 9.0

Pine nuts 14.0

Pistachio (w/ shells) 10.0

Walnuts 6.0


Beans Protein (grams)

Aduki 9.0

Black 8.0

Mung beans 7.4

Baked beans, canned 8.0

Bean sprouts 3.0

Red kidney beans 8.0

Black–eyed 8.5

Butter beans 6.0

Chickpeas (garbanzos) 8.0

Green beans 1.5

Soya beans 14.0

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