Fibre in the Diet

The current American diet averages only about 10 grams of dietary fibre, whereas intakes of 25 to 40 grams are linked to a reduced risk of developing heart disease, diabetes, high blood pressure, colon cancer, and other intestinal disorders.

An ideal amount of fibre can be obtained daily from the following foods:

Six servings of whole grain breads and cereals (one serving = one slice of bread, 1/2 cup cooked pasta, rice, or cereal, or 1 cup high-fibre cold cereal)
Four to nine servings of fresh fruits and vegetables (one serving = one piece of fruit, 1 cup raw vegetables, or 1/2 cup cooked vegetables)
One serving of dried beans (one serving = 1/2 cup)

Dietary fibre in selected foods

The following lists the dietary fibre in selected foods. Vegetables, fruits, breads, crackers, cereals, and nuts are listed separately.

Selected foods	Amount	Dietary Fibre (grams)
Milk and milk products		0
Meats		0
Eggs		0
Beans, baked	1/2 cup	11.0
Chilli with beans	1/2 cup	8.6
Fats, mayonnaise, margarine, dressings, etc.		0
Popcorn	1 cup	0.4

Dietary fibre in vegetables

Vegetable	Amount	Dietary Fibre (grams)
Asparagus	4 medium spears	0.9
Avocado	1/2	2.2
Beets, boiled	1/2 cup	2.1
Broccoli	1/2 cup	3.2
Brussels sprouts	1/2 cup	2.3
Carrots, boiled	1/2 cup	2.3
Carrots, raw	1	2.3
Celery, raw	1 stalk	0.7
Corn, off the cob	1/3 cup	3.1
Corn, on the cob	1 ear	5.9
Aubergine, peeled and cooked	1/2 cup	2.5
Lettuce	6 medium leaves	0.7
Mushrooms, raw	1/2 cup	0.7
Peas, boiled	1/2 cup	4.2
Potato, baked with skin	1 medium	3.0
Potato, boiled and peeled	1 medium	2.7
Potato, French-fried	10 pieces	1.6
Potato, mashed, with milk	1/2 cup	0.9
Spinach, cooked	1/2 cup	5.7
Sweet potato, cooked	1.5 - 2 inches	3.5
Tomato, raw	1 medium	2.0
Tomato juice	1/2 cup	0
Tomato sauce	1/2 cup	2.6

Dietary fibre in fruits

Fruits	Amount	Dietary Fibre (grams)
Apple, with peel	1 medium	3.3
Apple juice		0
Apple sauce	1/2 cup	2.6
Apricots	2 medium	1.6
Banana	1/2 medium	1.6
Cantaloupe	1/4	1.6
Dates, dried	5	3.1
Fig, dried	1 medium	2.4
Grapefruit, fresh	1/2	0.6
Grapes, seedless	12	0.3
Nectarine	1 medium	3.0
Orange	1 small	2.4
Peach, fresh	1 medium	1.4
Pear, fresh	1 medium	2.6
Pineapple, fresh	1/2 cup	0.9
Prunes, uncooked	2 medium	2.0
Raisins	2 tablespoons	1.2
Raspberries	1/2 cup	4.6
Strawberries	1/2 cup	1.7

Dietary fibre in breads and crackers

Bread / Biscuit	Amount	Dietary Fibre (grams)
Cracked wheat bread	1 slice	2.1
Hot dog bun	1	1.2
Hamburger bun	1	1.2
Pumpernickel bread	1 slice	1.2
Raisin bread	1 slice	0.4
Rye bread	1 slice	1.2
White bread	1 slice	0.8
Whole wheat bread	1 slice	2.1
Rye crackers	3 (3 1/2 inch)	2.3
Saltine crackers	4 squares	0

Dietary fibre in packaged cereals

Cereal	Amount	Dietary Fibre (grams)
All-Bran	1/3 cup	9.0
Bran Buds	1/3 cup	8.0
Crackling Bran	1/3 cup	4.0
Raisin Bran	1/3 cup	4.0

Dietary fibre in nuts

Nuts	Amount	Dietary Fibre (grams)
Peanut butter	2 tablespoons	2.4
Peanuts, roasted	1/4 cup	2.9
Spanish peanuts	10	0.7
Walnuts, chopped	1/4 cup	1.6

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires March 2007.