|
Fiber in Food
Open as PDF
Return to Food &
Diabetes
The amount of fiber recommended by the American Dietetic
Association is 20 to 35 grams of fiber per day, which is about
one ounce. What does one ounce “look like” in
real food?
| Breakfast |
Fiber
(grams) |
| 1 cup oatmeal, regular or quick |
4 |
| 6 oz. skim milk |
0 |
| ½ grapefruit |
1 |
| 1 slice whole wheat toast |
2 |
| Lunch |
Fiber
(grams) |
| Lunchmeat sandwich on whole wheat bread |
4 |
| ½ cup coleslaw |
1 |
| 1 banana |
3 |
| Dinner |
Fiber
(grams) |
| 3 oz. chicken breast, broiled |
0 |
| ½ cup brown rice |
2 |
| ½ cup green peas |
5 |
| 1 medium apple, raw |
4 |
|
|
Total=26
grams |
Fiber in Food
| Fruit |
Fiber
(grams) |
| Apple, medium, raw |
3.7 |
| Applesauce, canned, ½ cup |
1.5 |
| Banana, medium, raw |
2.8 |
| Fruit cocktail, canned, ½ cup |
1.4 |
| Grapes, seedless, ½ cup |
0.8 |
| Pineapple chunks, canned |
1.0 |
| Pear, medium, raw |
4.0 |
| Pears, canned, ½ cup |
2.0 |
| Orange, medium, raw |
2.4 |
| Strawberries, raw, sliced, ½ cup |
1.9 |
| Strawberry, raw, medium |
0.3 |
| Vegetables |
Fiber
(grams) |
| Broccoli, raw, ½ cup |
1.3 |
| Broccoli, frozen, ½ cup |
2.7 |
| Carrots, raw, grated, ½ cup |
1.7 |
| Carrots, raw, medium |
1.8 |
| Cauliflower, raw, ½ cup |
1.3 |
| Green beans, ½ cup |
1.7 |
| Lettuce, ½ cup |
0.4 |
| Kidney beans, canned, ½ cup |
8.2 |
| Peas, ½ cup |
4.5 |
| Tomato, raw, medium |
1.4 |
| Bread
& Cereals |
Fiber
(grams) |
| Bread, whole wheat, 1 slice |
2.0 |
| *Cereals vary- read the food label |
0 to 9.6 or more |
| Oatmeal, instant, 1 packet |
2.5 |
| Oatmeal, regular or quick, 1 cup |
4.0 |
USDA/ARS Nutrient Data Laboratory, accessed at http://www.nal.usda.gov/fnic/foodcomp/
, March, 2003
About
Diabetes | Food & Diabetes
| Medications & Diabetes
| Current Issue | Archive
| En
Español | Feedback
|
