Nutrition Assignment

7/3/2019 Appendix 13. Food Sources of Dietary Fiber - 2015-2020 Dietary Guidelines - health.gov

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Appendix 13. Food Sources of Dietary Fiber

Table A13-1. Dietary Fiber: Food Sources Ranked by Amounts of Dietary Fiber and Energy per Standard Food Portions and per 100 Grams of Foods

Food Standard Portion Size

Calories in Standard Portion

Dietary Fiber in Standard Portion (g)

Calories per 100 grams

High �ber bran ready-to-eat cereal

⅓ – ¾ cup 60-81 9.1-14.3 200-260

Navy beans, cooked ½ cup 127 9.6 140

Small white beans, cooked ½ cup 127 9.3 142

Yellow beans, cooked ½ cup 127 9.2 144

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2015-2020 Dietary Guidelines

7/3/2019 Appendix 13. Food Sources of Dietary Fiber - 2015-2020 Dietary Guidelines - health.gov

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Food Standard Portion Size

Calories in Standard Portion

Dietary Fiber in Standard Portion (g)

Calories per 100 grams

Shredded wheat ready-to-eat cereal (various)

1-1 ¼ cup 155-220 5.0-9.0 321-373

Cranberry (roman) beans, cooked

½ cup 120 8.9 136

Adzuki beans, cooked ½ cup 147 8.4 128

French beans, cooked ½ cup 114 8.3 129

Split peas, cooked ½ cup 114 8.1 116

Chickpeas, canned ½ cup 176 8.1 139

Lentils, cooked ½ cup 115 7.8 116

Pinto beans, cooked ½ cup 122 7.7 143

Black turtle beans, cooked ½ cup 120 7.7 130

Mung beans, cooked ½ cup 106 7.7 105

Black beans, cooked ½ cup 114 7.5 132

Artichoke, globe or French, cooked

½ cup 45 7.2 53

Lima beans, cooked ½ cup 108 6.6 115

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7/3/2019 Appendix 13. Food Sources of Dietary Fiber - 2015-2020 Dietary Guidelines - health.gov

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Food Standard Portion Size

Calories in Standard Portion

Dietary Fiber in Standard Portion (g)

Calories per 100 grams

Great northern beans, canned ½ cup 149 6.4 114

White beans, canned ½ cup 149 6.3 114

Kidney beans, all types, cooked ½ cup 112 5.7 127

Pigeon peas, cooked ½ cup 102 5.6 121

Cowpeas, cooked ½ cup 99 5.6 116

Wheat bran �akes ready-to-eat cereal (various)

¾ cup 90-98 4.9-5.5 310-328

Pear, raw 1 medium 101 5.5 57

Pumpkin seeds, whole, roasted 1 ounce 126 5.2 446

Baked beans, canned, plain ½ cup 119 5.2 94

Soybeans, cooked ½ cup 149 5.2 173

Plain rye wafer crackers 2 wafers 73 5.0 334

Avocado ½ cup 120 5.0 160

Broadbeans (fava beans), cooked

½ cup 94 4.6 110

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Food Standard Portion Size

Calories in Standard Portion

Dietary Fiber in Standard Portion (g)

Calories per 100 grams

Pink beans, cooked ½ cup 126 4.5 149

Apple, with skin 1 medium 95 4.4 52

Green peas, cooked (fresh, frozen, canned)

½ cup 59-67 3.5-4.4 69-84

Refried beans, canned ½ cup 107 4.4 90

Chia seeds, dried 1 Tbsp 58 4.1 486

Bulgur, cooked ½ cup 76 4.1 83

Mixed vegetables, cooked from frozen

½ cup 59 4.0 65

Raspberries ½ cup 32 4.0 52

Blackberries ½ cup 31 3.8 43

Collards, cooked ½ cup 32 3.8 33

Soybeans, green, cooked ½ cup 127 3.8 141

Prunes, stewed ½ cup 133 3.8 107

Sweet potato, baked in skin 1 medium 103 3.8 90

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7/3/2019 Appendix 13. Food Sources of Dietary Fiber - 2015-2020 Dietary Guidelines - health.gov

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Food Standard Portion Size

Calories in Standard Portion

Dietary Fiber in Standard Portion (g)

Calories per 100 grams

Figs, dried ¼ cup 93 3.7 249

Pumpkin, canned ½ cup 42 3.6 34

Potato, baked, with skin 1 medium 163 3.6 94

Popcorn, air-popped 3 cups 93 3.5 387

Almonds 1 ounce 164 3.5 579

Pears, dried ¼ cup 118 3.4 262

Whole wheat spaghetti, cooked ½ cup 87 3.2 124

Parsnips, cooked ½ cup 55 3.1 71

Sun�ower seed kernels, dry roasted

1 ounce 165 3.1 582

Orange 1 medium 69 3.1 49

Banana 1 medium 105 3.1 89

Guava 1 fruit 37 3.0 68

Oat bran mu�n 1 small 178 3.0 270

Pearled barley, cooked ½ cup 97 3.0 123

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7/3/2019 Appendix 13. Food Sources of Dietary Fiber - 2015-2020 Dietary Guidelines - health.gov

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Food Standard Portion Size

Calories in Standard Portion

Dietary Fiber in Standard Portion (g)

Calories per 100 grams

Winter squash, cooked ½ cup 38 2.9 37

Dates ¼ cup 104 2.9 282

Pistachios, dry roasted 1 ounce 161 2.8 567

Pecans, oil roasted 1 ounce 203 2.7 715

Hazelnuts or �lberts 1 ounce 178 2.7 628

Peanuts, oil roasted 1 ounce 170 2.7 599

Whole wheat paratha bread 1 ounce 92 2.7 326

Quinoa, cooked ½ cup 111 2.6 120

Source: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard Reference, Release 27. Available at: http://www.ars.usda.gov/nutrientdata (http://www.ars.usda.gov/nutrientdata).

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