EAT YOUR VEGGIES4
FABULOUS FRUITS4
BREADS, CEREALS, BEANS, OH BOY!4
NUTS FOR YOU4
| Food | Serving Size | Serving Size (in ounces) |
Approximate Fiber per Serving (in grams) |
|---|---|---|---|
| Acorn squash | 1 cup | 4.9 | 2.1 |
| Baked potato with skin | 1 small | 5.0 | 3.0 |
| Baked sweet potato (baked in skin) | 1 small | 2.1 | 2.0 |
| Beets | 1 beet | 2.9 | 2.3 |
| Black-eyed peas | 1 cup | 6.0 | 11.0 |
| Bok choy | 1 cup shredded | 2.5 | 0.7 |
| Broccoli | 1 cup chopped | 3.2 | 2.4 |
| Brussel Sprouts | 1 cup | 3.1 | 3.3 |
| Cabbage | 1 cup shredded | 2.5 | 1.4 |
| Carrots | 1 medium | 2.2 | 1.7 |
| Cauliflower | 1 cup pieces | 3.5 | 2.5 |
| Celery | 1 cup chopped | 3.6 | 1.6 |
| Chickpeas | 1/2 cup | 4.2 | 5.3 |
| Collard greens | 2 cups | 2.8 | 3.0 |
| Corn | 1 cup | 5.4 | 4.2 |
| Green beans | 1/2 cup | 2.0 | 1.9 |
| Kale | 1 cup chopped | 2.4 | 1.3 |
| Lentils | 1/2 cup boiled | 3.5 | 7.8 |
| Peppers | 1 cup sliced | 3.2 | 1.6 |
| Spinach | 1 cup raw | 1.1 | 0.7 |
| Zucchini | 1 cup sliced | 4.0 | 1.2 |
FABULOUS FRUITS4
| Food | Serving Size | Serving Size (in ounces) |
Approximate Fiber per Serving (in grams) |
|---|---|---|---|
| Apples | 1 small | 5.3 | 3.6 |
| Apricots | 1 fruit | 1.2 | 0.7 |
| Bananas | 1 medium | 4.2 | 3.1 |
| Blackberries | 1 cup | 5.1 | 7.6 |
| Cantaloupe | 1 cup cubed | 5.6 | 1.4 |
| Cherries | 1 cup | 3.6 | 1.6 |
| Figs | 1 medium | 1.8 | 1.5 |
| Grapefruit | 1 medium | 4.5 | 1.4 |
| Kiwi | 1 medium | 2.7 | 2.3 |
| Oranges | 1 small | 3.4 | 2.3 |
| Peaches | 1 small | 2.8 | 1.2 |
| Pears | 1 small | 4.9 | 4.3 |
| Plums | 1 fruit | 2.3 | 0.9 |
| Prunes | 1 cup pitted | 6.0 | 12.1 |
| Raisins | 1 cup | 5.1 | 5.4 |
| Raspberries | 1 cup | 4.3 | 8.0 |
| Strawberries | 1 cup sliced | 5.9 | 3.3 |
| Tangerines | 1 small | 2.7 | 1.4 |
BREADS, CEREALS, BEANS, OH BOY!4
| Food | Serving Size | Serving Size (in ounces) |
Approximate Fiber per Serving (in grams) |
|---|---|---|---|
| 7-grain bread | 1 slice | 0.9 | 1.7 |
| Black beans | 1/2 cup boiled | 3.0 | 7.5 |
| Brown rice | 1 cup, boiled | 6.9 | 3.5 |
| Flax seeds | 1 oz | 1.0 | 7.6 |
| Kidney beans | 1 cup | 9.0 | 11.0 |
| Lima beans | 1/2 cup | 3.3 | 6.6 |
| Pinto beans | 1/2 cup | 3.0 | 7.7 |
| Snow peas | 1 cup, whole | 2.2 | 1.6 |
| Wheat bread | 1 slice | 0.9 | 1.1 |
| Whole wheat pasta | 1 cup spaghetti, cooked | 5.0 | 4.0 |
NUTS FOR YOU4
| Food | Serving Size | Serving Size (in ounces) |
Approximate Fiber per Serving (in grams) |
|---|---|---|---|
| Almonds | 23 almonds | 1.0 | 3.3 |
| Cashews | 23 cashews | 1.0 | 0.9 |
| Peanuts | 1 cup | 5.1 | 12.4 |
| Pistachio nuts | 49 pistachios | 1.0 | 2.9 |
| Pumpkin seeds | 1 cup | 4.9 | 5.4 |
| Sunflower seeds | 1 oz | 1.6 | 4.0 |
| Walnuts | 1 cup chopped | 4.1 | 7.8 |
