Fiber

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer.

Here are a few foods with fiber.  Check out the whole chart HERE.

Food	Portion	Calories	Fiber (grams)
Almonds
slivered	1 tbsp	14	0.6
sliced	1/4 cup	56	2.4
Apple
raw	1 small	55-60*	3.0
raw	1 med	70	4.0
raw	1 large	80-100*	4.5
baked	1 large	100	5.0
applesauce	2/3 cup	182	3.6
Avocado
diced	1/4 cup	97	1.7
sliced	2 slices	50	0.9
whole	1/2 avg.size	170	2.8
Baked beans
in sauce (8-oz can)
	1 cup	180*	16.0
with pork & molasses
	1 cup	200-260*	16.0
Banana	1 med 8"	96	3.0
Beans
black, cooked	1 cup	190	19.4
Great Northern	1 cup	160	16.0
kidney beans,
canned or	1/2 cup	94	9.7
cooked	1 cup	188	19.4
lima, Fordhook baby, butter beans
	1/2 cup	118	3.7
lima, dried
canned or cooked	1/2 cup	150	5.8
pinto, dried
before cooking	1/2 cup	155	18.8
canned or cooked	1 cup	155	18.8
white, dried
before cooking	1/2 cup	160	16.0
canned or cooked	1/2 cup	80	8.0
whole	3 sm.	48	3.7*
	1/2 cup	54	5.0
jam, with seeds	1 tbsp	60	0.7
Bran meal
	3 tbsp	28	6.0
	1 tbsp	9	2.0
Broccoli
raw	1/2 cup	20	4.0
frozen	4 spears	20	5.0
fresh, cooked	3/4 cup	30	7.0
Carrots
raw, slivered (4-5 sticks)
	1/4 cup	10	1.7
cooked	1/2 cup	20	3.4
Macaroni
whole wheat, cooked
	1 cup	200	5.7
regular, frozen with cheese, baked
	10 oz	506	2.2
Mushrooms
raw	5 sm	4	1.4
sauteed or baked with 2 tsp diet margarine
	4 lg	45	2.0
canned sliced, water-pack
	1/4 cup	10	2.0
Noodles
whole wheat egg	1 cup	200	5.7
spinach whole wheat
	1 cup	200	6.0
Olives
green	6	42	1.2
black	6	96	1.2
Onion
raw	1 tbsp	4	0.2
cooked	1/2 cup	22	1.5
instant minced	1 tbsp	6	0.3
green, raw (scallion)
	1/4 cup	11	0.8
Orange
	1 lg	70	2.4
	1 sm	35	1.2
Peanut butter
	1 tbsp	86	1.1
homemade	1 tbsp	70	1.5
Peanuts
dry roasted	1 tbsp	52	1.1
Pear
	1 med	88	4.0
Peas
green, fresh or frozen
	1/2 cup	60	9.1
black-eyed frozen/canned
	1/2 cup	74	8.0
split peas, dried
	1/2 cup	63	6.7
cooked	1 cup	126	13.4
Popcorn
(no oil, butter or margarine)
	1 cup	20	1.0
Potatoes
Idaho, baked	1 sm (6 oz)	120	4.2
	1 med (7 oz)	140	5.0 all-purpose white/russet
	1 sm	60	2.2
boiled	1 med (5 oz)	100	3.5
mashed potato (with 1 tbsp milk)
	1/2 cup	85	3.0
sweet, baked or boiled
	1 sm (5 oz)	146	4.0
Raisins
	1 tbsp	29	1.0
Rice
white (before cooking)
	1/2 cup	79	2.0
brown (before cooking)
	1/2 cup	83	5.5
instant	1 serv	79	0.7
Squash
summer (yellow)	1/2 cup	8	2.0
winter, baked or mashed
	1/2 cup	40-50	3.5
zucchini, raw or cooked
	1/2 cup	7	3.0
Strawberries
without sugar	1 cup	45	3.0
Tomatoes
raw	1 sm.	22	1.4
canned	1/2 cup	21	1.0
sauce	1/2 cup	20	0.5
catsup	1 tbsp	18	0.2
Watermelon
	1 thick slice	68	2.8