Food Sources of Fiber Chart

Food Sources of Fiber

Food

Serving size Total fiber
(grams)
Soluble fiber
(grams)
Insoluble fiber
(grams)
English muffin 1 2.0 0.5 1.5
Spaghetti, cooked 1 cup 2.0 0.5 1.5
Whole-wheat bread 1 slice 2.5 0.5 2.0
White rice, cooked 1/2 cup 0.5 0 0.5
Bran flake cereal 3/4 cup 5.5 0.5 5.0
Corn flake cereal 1 cup 1.0 0 1.0
Oatmeal, cooked 3/4 cup 3.0 1.0 2.0
Banana 1 medium 2.0 0.5 1.5
Apple, with skin 1 medium 3.0 0.5 2.5
Orange 1 medium 2.0 0.5 1.5
Pear, with skin 1 medium 4.5 0.5 4.0
Strawberries 1/2 cup 1.0 0 1.0
Broccoli 1/2 cup 2.0 0 2.0
Corn 1/2 cup 1.5 0 1.5
Potato, baked with skin 1 medium 4.0 1.0 3.0
Spinach 1/2 cup 2.0 0.5 1.5
Kidney beans 1/2 cup 4.5 1.0 3.5
Popcorn 1 cup 1.0 0 1.0
Peanut butter, chunky 2 tablespoons 1.5 0 1.5