Table 1.
Content and types of fiber in common food items.
| A. Content of fibers in common fruits, vegetables and nuts | |||||||
FOOD
|
Total
Fibers g/100 g |
Soluble Fiber g/100 g |
Insoluble Fiber
g/100 g |
FOOD
|
Total
Fibers g/100 g |
Soluble Fiber g/100 g |
Insoluble Fiber
g/100 g |
| FRUITS | VEGETABLES | ||||||
| Apple (with skin) | 2.6 | 0.73 | 1.84 | Artichoke (frozen) | 5.0 | 3.04 | 1.93 |
| Apple (without skin) | 2.0 | 1.55 | 0.44 | Asparagus | 3.5 | 2.6 | 0.9 |
| Apricot | 1.5 | 0.71 | 0.83 | Aubergine | 2.5 | 0.6 | 1.9 |
| Avocado | 6.7 | 4.7 | 2.0 | Beetroot | 7.8 | 2.4 | 5.4 |
| Banana | 1.8 | 0.62 | 1.19 | Broccoli | 2.4 | 0 | 2.4 |
| Blueberry (bilberry) | 3.3 | 0.7 | 2.6 | Brussels sprouts | 4.4 | 2.8 | 1.6 |
| Cherry | 1.3 | 0.49 | 0.8 | Cabbage (green) | 2.6 | 0.32 | 2.26 |
| Coconut | 9 | 0.5 | 8.5 | Cabbage (red) | 2.5 | 1.4 | 1.1 |
| Grape (black) | 1.6 | 0.25 | 1.33 | Cabbage (savoy) | 2.9 | 0.35 | 2.53 |
| Grape (white) | 1.4 | 0.16 | 1.2 | Carrot | 3.1 | 0.41 | 2.7 |
| Grapefruit | 1.6 | 0.54 | 1.06 | Cauliflower | 1.9 | 1.4 | 0.5 |
| Kiwi | 2.2 | 0.78 | 1.43 | Celeriac | 2.9 | 0.9 | 2.0 |
| Lemon | 2.8 | 1.6 | 1.2 | Celery | 1.6 | 0.18 | 1.41 |
| Mandarin | 1.9 | 0.9 | 1.0 | Cucumber | 0.8 | 0.21 | 0.54 |
| Mango | 2.0 | 1.0 | 1.0 | Eggplant | 6.6 | 1.3 | 5.3 |
| Melon (cantaloupe) | 0.8 | 0.3 | 0.5 | Fennel | 2.2 | 0.25 | 1.97 |
| Melon (honeydew) | 0.8 | 0.4 | 0.4 | Green beans | 2.9 | 0.71 | 2.14 |
| Olive (in oil) | 4.4 | 1.8 | 2.6 | Italian chicory | 3.0 | 0.59 | 2.37 |
| Orange (generic) | 1.6 | 0.6 | 1.0 | Lettuce | 1.5 | 0.13 | 1.33 |
| Peach (with skin) | 1.9 | 0.78 | 1.19 | Mushrooms (boletus) | 1.9 | 0.1 | 1.8 |
| Peach (without skin) | 1.6 | 0.87 | 0.71 | Mushrooms (field) | 2.3 | 0.11 | 2.14 |
| Pear (with skin) | 4.3 | 4.0 | 0.3 | Mushrooms (pleurotes) | 2.4 | 0.25 | 2.15 |
| Pear (without skin) | 3.8 | 1.29 | 2.56 | Onion | 1.0 | 0.16 | 0.88 |
| Pineapple | 1.0 | 0.15 | 0.83 | Pepper | 1.9 | 0.43 | 1.47 |
| Plum (red) | 1.6 | 0.67 | 0.91 | Potato (boiled—with skin) | 1.6 | 0.71 | 0.85 |
| Plum (yellow) | 1.4 | 0.57 | 0.83 | Potato (raw—with skin) | 1.8 | 0.8 | 0.96 |
| Raspberry | 3.7 | 0.4 | 3.3 | Potato (raw) | 1.3 | 0.3 | 1.0 |
| Strawberry | 1.6 | 0.45 | 1.13 | Pumpkin | 2.0 | 0.6 | 1.4 |
| Tangerine | 1.7 | 0.67 | 1.03 | Radish | 1.3 | 0.07 | 1.23 |
| Watermelon | 0.2 | 0.02 | 0.2 | Spinach (fresh—raw) | 2.6 | 0.5 | 2.1 |
| NUTS | Spinach (frozen) | 1.3 | 0.4 | 0.9 | |||
| Almond | 11.2 | 1.1 | 10.1 | Sweetcorn (boiled) | 3.5 | 0.3 | 3.2 |
| Brazil Nut | 6.5 | 5.1 | 1.4 | Sweetcorn (kernels) | 3.7 | 0.3 | 3.4 |
| Cashew Nut | 3.5 | 1.6 | 1.9 | Tomato (canned) | 1.9 | 1.7 | 0.2 |
| Hazelnut (dried) | 17.5 | 11.8 | 5.7 | Tomato (fresh) | 1.0 | 0.24 | 0.77 |
| Peanut (roasted) | 10.9 | 1 | 9.9 | Tomato (puree) | 1.0 | 0.6 | 0.4 |
| Pecan nuts | 9.4 | 0.3 | 9.1 | Turnip | 2.6 | 0.29 | 2.32 |
| Pine nuts | 4.6 | 0.8 | 3.8 | ||||
| Walnuts | 6.7 | 1.7 | 5.0 | ||||
| Chestnut | 4.7 | 0.4 | 4.3 | ||||
| B. Content of fibers in grains and legumes | |||||||
FOOD
|
Total
Fibers g/100 g |
Soluble Fiber g/100 g |
Insoluble Fiber
g/100 g |
FOOD
|
Total
Fibers g/100 g |
Soluble Fiber g/100 g |
Insoluble Fiber
g/100 g |
| GRAINS | GRAINS | ||||||
| Barley (pearled) | 9.2 | 4.41 | 4.83 | Rice (brown) | 4.0 | 0.1 | 3.9 |
| Biscuits (for children) | 1.3 | 0.3 | 1.0 | Rice (generic) | 1.3 | 0.3 | 1.0 |
| Biscuits (dried) | 2.6 | 1.32 | 1.32 | Rice (white—long grain—parboiled) | 1.7 | 0.7 | 1.0 |
| Biscuits (whole wheat) | 6.0 | 0.94 | 5.07 | Rice cake | 7.4 | 1.1 | 6.3 |
| Bread (flour type 00) | 3.1 | 1.46 | 1.63 | Rusks | 3.5 | 0.8 | 2.7 |
| Bread (whole wheat) | 6.5 | 1.15 | 5.36 | Rusks (whole wheat) | 4.3 | 0.8 | 3.5 |
| Corn flakes | 2.7 | 1.0 | 1.7 | Semolina | 3.5 | 0.9 | 2.6 |
| Corn flakes (sugar coated) | 1.8 | 0.7 | 1.1 | Spelt | 6.5 | 0.96 | 5.5 |
| Cornflour | 3.1 | 0.35 | 2.76 | Maize | 12.8 | 1.6 | 11.2 |
| Cornstarch | 0 | 0 | 0 | Quality Protein Maize (QPM) | 14.9 | 1.1 | 13.8 |
| Couscous | 5.0 | 2.4 | 2.6 | LEGUMES | |||
| Crackers (salted) | 2.7 | 0.7 | 2.0 | Beans (cannellini—cooked) | 7.8 | 1.05 | 6.78 |
| Crackers (wholewheat) | 10.0 | 1.2 | 8.8 | Beans (cannellini—dry weight) | 17.6 | 2.3 | 15.25 |
| Egg pasta (fresh) (f) | 3.6 | 1.7 | 1.9 | Beans (generic—cooked) | 7.8 | 1.05 | 6.78 |
| Flour (wheat type 0) | 2.9 | 1.07 | 1.86 | Beans (generic—dry weight) | 17.5 | 2.34 | 15.14 |
| Flour (wheat type 00) | 2.2 | 0.84 | 1.41 | Beans (pinto—cooked) | 6.9 | 0.81 | 6.28 |
| Flour (wheat whole wheat) | 8.4 | 1.92 | 6.51 | Beans (pinto—dry weight) | 17.3 | 1.54 | 15.71 |
| Millet (flour) | 3.2 | 0.6 | 2.6 | Chickpeas (dry weight) | 13.6 | 1.13 | 12.45 |
| Muesli | 8.7 | 3.3 | 5.4 | Chickpeas (cooked) | 5.8 | 0.47 | 5.29 |
| Oat flakes | 8.3 | 3.3 | 4.99 | Fava beans (shelled—cooked) | 3.0 | 0.24 | 2.89 |
| Oat flour | 9.0 | 4.4 | 4.6 | Fava beans (shelled—dry weight) | 7.0 | 0.36 | 6.64 |
| Pasta (durum wheat flour) | 1.7 | 0.72 | 0.98 | Lentils (cooked) | 8.3 | 0.53 | 7.74 |
| Pasta (whole wheat, durum wheat) | 7.1 | 1.53 | 5.57 | Lentils (dry weight) | 13.8 | 0.92 | 12.91 |
| Quinoa (cooked) | 2.8 | 2.8 | 0 | Peas (cooked) | 6.4 | 0.64 | 5.73 |
| Rice (white) | 2.3 | 0.2 | 2.1 | Peas (frozen) | 3.5 | 0.3 | 3.2 |
| Rice (whole grain) | 7.4 | 1.1 | 6.3 | Soybeans (dry weight) | 15.7 | 6.4 | 9.3 |